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Source of protein, calcium and vitamin A
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Carrot spinach yogurt soup (250 g) has 130 calories. That works out to 52 calories per 100 g. It contains 12.8 g of carbs, 6.5 g of protein, 6.3 g of fat and 2.8 g of fiber. Its 145 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 1 bottle (medium) · 250 g
130
KCAL / 250G
Carbs
12.8g
· 5% DV
Protein
6.5g
· 13% DV
Fat
6.3g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 19% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.13 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 6.5 g | 13% |
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 bottle (medium) | 250 g | 130 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (small) | 150 g | 78 kcal |
| 1 bottle (small) | 200 g | 104 kcal |
| 1 serving (medium) | 300 g | 156 kcal |
| 1 bottle (large) | 350 g | 182 kcal |
| 1 serving (large) | 400 g | 208 kcal |
| 1 cup (jumbo) | 450 g | 234 kcal |
Calculated from 52 calories per 100 g.
To make Carrot spinach yogurt soup, cook the carrots until tender, add the spinach, then stir in a yogurt mixture that has been tempered with warm soup liquid. Keep the pot over low heat and stir gently rather than bringing it to a boil.
Carrot spinach yogurt soup can curdle when cold yogurt hits very hot liquid or the soup boils after the yogurt is added. Temper the yogurt with a little warm broth first, then stir it in gradually over low heat.
Yes, Greek yogurt works in Carrot spinach yogurt soup, though its thicker texture can make the soup richer and denser. Whisk it smooth with a little warm soup liquid before adding it, and loosen the finished soup with broth if needed.
Yes, frozen spinach is suitable for Carrot spinach yogurt soup. Thaw it and squeeze out excess water before adding it, so it does not thin the soup or release too much liquid into the yogurt base.
Add the spinach near the end of cooking and simmer it only until wilted. Long cooking can make the leaves lose their bright color; stirring them in shortly before the yogurt mixture is finished also helps preserve their appearance.
Dried mint and black pepper are good matches for Carrot spinach yogurt soup, and a little paprika can add warmth. Add spices sparingly so they complement the mild yogurt rather than overpowering the carrots and spinach.
Carrot spinach yogurt soup is usually served hot as a starter or light meal. Warm it gently and serve it soon after cooking, since prolonged boiling can make the yogurt separate.
Serve Carrot spinach yogurt soup with crusty bread, flatbread, or a simple salad. Its creamy, tangy flavor also works well as a first course before a more substantial main dish.
Carrot spinach yogurt soup keeps for about 2–3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat to avoid repeatedly warming the yogurt.
It can be frozen, but the yogurt may separate and become grainy after thawing. If you freeze it, thaw it in the refrigerator and reheat gently while stirring; the texture may still be less smooth than when freshly made.
Vitamins
Vitamin K
145µg · 121% DV
Vitamin A
425µg · 47% DV
B2
0.3mg · 23% DV
B12
0.45µg · 19% DV
Minerals
Phosphorus
173mg · 25% DV
Calcium
230mg · 23% DV
Sodium
525mg · 23% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
475mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 bottle (medium) (250 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.
Carrot spinach yogurt soup brings yogurt together with carrots and spinach in a gently cooked, Turkish-style soup. The yogurt lends a mild tang and creamy body, balanced by the carrots’ sweetness and spinach’s earthy flavour. Recipes vary, but the vegetables are usually cooked until tender and stirred into the yogurt base.
In Turkey it is served warm as a light first course or as part of a simple lunch or dinner. English-speaking cooks can pair it with flatbread or a crisp salad for a modest meal; a little mint is a familiar finishing touch. At 52 calories per 100 g, it is a relatively light way to add vegetables, while the yogurt contributes protein and calcium. Keep any added oil modest for a lighter bowl.
High
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.38g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.