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●Low GI

Carrot Yogurt Orzo Soup Calories

Light soup with yogurt, carrots, and orzo pasta

In season: Autumn · Winter · Spring

CALORIES · 100 G

59kcal

GI

45low

POTASSIUM · 100 G

118mg

FIBER · 100 G

0.9g

Quick answer

1 cup (medium) of Carrot Yogurt Orzo Soup (240 g) has 142 calories. That works out to 59 calories per 100 g. It contains 19.4 g of carbs, 5.5 g of protein, 5 g of fat and 2.2 g of fiber. Its 348 µg of Vitamin A covers 39% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Carrot Yogurt Orzo Soup Nutrition Facts

Selected: 1 cup (medium) · 240 g

142

KCAL / 240G

Carbs

19.4g

· 7% DV

Protein

5.5g

· 11% DV

Fat

5g

· 6% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 54% · Protein 15% · Fat 31%

Carrot Yogurt Orzo Soup nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories142 kcal
Total fat5 g6%
Saturated fat1.75 g9%
Trans fat0.05 g
Sodium504 mg22%
Total carbohydrate19.4 g7%
Fiber2.2 g8%
Protein5.5 g11%

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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How Many Calories in 1 Cup of Carrot Yogurt Orzo Soup?

ServingAmountCalories
1 cup (medium)240 g142 kcal
100 g100 g59 kcal
1 cup (small)180 g106 kcal
1 bottle (large)300 g177 kcal
1 serving (large)300 g177 kcal
1 serving (extra large)400 g236 kcal
1 bottle (jumbo)500 g295 kcal

Calculated from 59 calories per 100 g.

Frequently Asked Questions About Carrot Yogurt Orzo Soup

What is in Carrot Yogurt Orzo Soup?

Carrot, yogurt and orzo are its defining ingredients. Many versions also use broth and a yogurt-based thickener, sometimes with egg yolk or flour, to give the soup a creamy, tangy finish.

How do you make Carrot Yogurt Orzo Soup without the yogurt curdling?

Temper the yogurt before adding it: whisk in hot soup broth a little at a time, then slowly stir the mixture into the pot. Keep the soup at a gentle simmer rather than letting it boil hard.

Can you use rice instead of orzo in Carrot Yogurt Orzo Soup?

Yes, rice works, but it gives the soup a different texture and may need a different cooking time. Cook the rice until tender before stirring in the yogurt mixture so the dairy does not boil for too long.

Should you grate or dice the carrots for Carrot Yogurt Orzo Soup?

Grated carrots soften quickly and spread through the soup, while diced carrots leave more noticeable pieces. Grating is a common choice when you want the carrot to blend into the creamy yogurt-and-orzo texture.

Can Carrot Yogurt Orzo Soup be made without egg?

Yes, egg is not essential to the soup. Some recipes use it to enrich or thicken the yogurt mixture, but you can leave it out and temper the yogurt carefully before adding it to the broth.

How do you keep the orzo from getting mushy in Carrot Yogurt Orzo Soup?

Cook the orzo just until tender and serve the soup soon after. It continues absorbing liquid as it sits, so if you are making the soup ahead, cook the pasta separately and combine it when reheating.

How long does Carrot Yogurt Orzo Soup last in the fridge?

Keep it in a covered container in the refrigerator and use it within 2–3 days. The orzo will absorb liquid during storage, so stir in a little water or broth when warming the portion you plan to eat.

Can you freeze Carrot Yogurt Orzo Soup?

You can freeze it, but the yogurt may separate and the orzo can become soft after thawing. For a better texture, freeze the carrot-and-broth base without yogurt or orzo, then add them after thawing.

What goes well with Carrot Yogurt Orzo Soup?

Serve it with crusty bread, a simple salad or a small savory pastry for a fuller meal. Fresh mint or a little black pepper can complement the yogurt without overwhelming the carrot flavor.

Is Carrot Yogurt Orzo Soup served hot or cold?

It is usually served warm or hot, not chilled like a cold yogurt soup. Reheat it gently and stir as it warms; a vigorous boil can make the yogurt mixture separate.

Carrot Yogurt Orzo Soup Vitamins & Minerals

Vitamins

Vitamin A

348µg · 39% DV

B2

0.24mg · 18% DV

B12

0.29µg · 12% DV

B6

0.19mg · 11% DV

Minerals

Sodium

504mg · 22% DV

Phosphorus

132mg · 19% DV

Iodine

24µg · 16% DV

Selenium

8.16µg · 15% DV

Potassium ⭐

283mg · 8% DV

Carrot Yogurt Orzo Soup Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

7.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot Yogurt Orzo Soup

To burn the 142 calories in 1 cup (medium) (240 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Carrot Yogurt Orzo Soup?

Carrot yogurt orzo soup brings together carrots, small pasta, and yogurt in a Turkish-style home-cooked soup. It makes a gentle first course or a simple light meal, especially when you want something warm and comforting.

The orzo softens and gives the soup body, while carrot adds a mild sweetness and yogurt brings a tangy, creamy finish. Serve it warm, perhaps with mint or a little chilli on top and bread alongside. At 59 calories per 100 g, it is a light option; the yogurt contributes some protein, while the pasta supplies carbohydrates. To help keep the yogurt smooth, stir in a little hot soup gradually before mixing it into the pot; use modest oil for a lighter bowl.

How Nutritious Is Carrot Yogurt Orzo Soup?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

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.

Is Carrot Yogurt Orzo Soup Processed?

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.

Does Carrot Yogurt Orzo Soup Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Carrot Yogurt Orzo Soup Good For?

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

Carrot Yogurt Orzo Soup Fat Profile

SATURATED

1.75g

MONOUNSATURATED

2.04g

POLYUNSATURATED

0.62g

⚖️

Omega 6:3 ratio 7.6:1

Above the ideal 4:1 (7.6:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.