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Traditional Turkish soup with yogurt and grains
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bulama Soup (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 23.1 g of carbs, 5.9 g of protein, 2.9 g of fat and 2.6 g of fiber. Its 4.6 µg of Biotin covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
143
KCAL / 220G
Carbs
23.1g
· 8% DV
Protein
5.9g
· 12% DV
Fat
2.9g
· 4% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 17% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 2.6 g | 9% |
| Protein | 5.9 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 143 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 serving (medium) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 bottle (medium) | 330 g | 215 kcal |
| 1 serving (large) | 350 g | 228 kcal |
| 1 bottle (large) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Bulama Soup is a traditional Turkish yogurt-and-grain soup. Recipes commonly use wheat or another grain, while some versions add chickpeas or herbs; the exact ingredients vary by household and region rather than following one fixed formula.
To keep the yogurt smooth in Bulama Soup, temper it before adding it to the pot. Whisk in a little hot cooking liquid gradually, then stir the warmed yogurt mixture into the soup and avoid a hard boil.
Bulama Soup belongs to Turkish home cooking, but it does not have one universally agreed city of origin or single standard recipe. Its grains and seasonings can differ across regional and family versions.
Bulama Soup is commonly made with wheat or bulgur, though the choice varies by recipe. Cook the grain until tender before combining it with the yogurt base so it softens evenly and the finished soup has a pleasant texture.
No, they are related yogurt-based soups but are not necessarily the same dish. Bulama Soup is associated with grains such as wheat, while yayla soup commonly features rice and mint; household recipes can blur that distinction.
Yes, bulgur can be used in Bulama Soup when a recipe calls for wheat. It cooks differently from whole kernels, so add it according to its cooking time and check the soup as it thickens; you may need extra liquid.
Bulama Soup works well with crusty bread, a simple salad, or a vegetable side. Its yogurt-and-grain base is filling and tangy, so mild accompaniments usually complement it better than heavily spiced or rich dishes.
Reheat Bulama Soup slowly over low heat, stirring often, and stop before it boils vigorously. Yogurt-based soups can separate under high heat; warming only the portion you plan to eat also helps preserve its texture.
Yes, but the yogurt in Bulama Soup may separate and turn grainy after thawing. Freeze it in portions if needed, thaw it in the refrigerator, then warm it gently while stirring; the texture may not return completely.
Store Bulama Soup in a covered container in the refrigerator once it has cooled, and eat it within a few days. Discard it if its smell, appearance, or taste has changed, rather than tasting it to check.
Vitamins
Biotin
4.62µg · 15% DV
B2
0.18mg · 14% DV
B5
0.66mg · 13% DV
B12
0.29µg · 12% DV
Minerals
Sodium
462mg · 20% DV
Copper
0.11mg · 12% DV
Phosphorus
84mg · 12% DV
Calcium
106mg · 11% DV
Potassium ⭐
187mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 1 cup (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Bulama Soup is a traditional Turkish soup made with yoghurt and grains. Recipes vary by region and household, particularly in the choice of grain and how thick the soup is. Its gently tangy yoghurt base and soft, hearty grains make it comforting without being strongly flavoured. It is usually served warm as part of a home-cooked lunch or dinner, either on its own or alongside other dishes.
The soup gets much of its energy from carbohydrates, while its protein content is modest; it provides 65 calories per 100 g. Pair it with a fresh salad or vegetables for a more rounded meal. If you prefer a lighter bowl, adjust the consistency with a little extra water while cooking.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.54g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.