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Light soup with yogurt, carrots, and orzo pasta
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 2.2 g | 8% |
| Protein | 5.5 g | 11% |
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) | 240 g | 142 kcal |
| 100 g | 100 g | 59 kcal |
| 1 cup (small) | 180 g | 106 kcal |
| 1 bottle (large) | 300 g | 177 kcal |
| 1 serving (large) | 300 g | 177 kcal |
| 1 serving (extra large) | 400 g | 236 kcal |
| 1 bottle (jumbo) | 500 g | 295 kcal |
Calculated from 59 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 142 calories in 1 cup (medium) (240 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 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.
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
1.75g
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.