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A smooth, creamy golden-orange lentil soup in a shallow bowl, topped with a small swirl of red butter and scattered green herbs.
●Low GI

Cesmi nigar soup Calories

Ottoman soup made with lentils, milk, and egg

In season: Autumn · Winter

CALORIES · 100 G

75kcal

GI

45low

POTASSIUM · 100 G

140mg

FIBER · 100 G

2.1g

Quick answer

1 cup (medium) of Cesmi nigar soup (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 26.3 g of carbs, 10.5 g of protein, 4.3 g of fat and 5.3 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Cesmi nigar soup Nutrition Facts

Selected: 1 cup (medium) · 250 g

188

KCAL / 250G

Carbs

26.3g

· 10% DV

Protein

10.5g

· 21% DV

Fat

4.3g

· 6% DV

Fiber

5.3g

· 19% DV

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

Calories come from: Carbs 57% · Protein 23% · Fat 20%

Cesmi nigar soup nutrition facts table · 1 cup (medium) (250 g)

NutrientAmount% DV
Calories188 kcal
Total fat4.3 g6%
Saturated fat1.75 g9%
Trans fat0.03 g
Sodium525 mg23%
Total carbohydrate26.3 g10%
Fiber5.3 g19%
Protein10.5 g21%

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 Cesmi nigar soup?

ServingAmountCalories
1 cup (medium)250 g188 kcal
100 g100 g75 kcal
1 cup (small)180 g135 kcal
1 bottle (small)200 g150 kcal
1 serving (medium)250 g188 kcal
1 bottle (medium)330 g248 kcal
1 cup (large)350 g263 kcal
1 serving (large)350 g263 kcal
1 bottle (large)500 g375 kcal

Calculated from 75 calories per 100 g.

Frequently Asked Questions About Cesmi nigar soup

What is Cesmi nigar soup made of?

Cesmi nigar soup is a traditional Turkish lentil soup finished with milk and an egg-based liaison. Recipes often include onion, flour, stock, and lemon, and serve it with melted butter flavored with red pepper.

How do you make Cesmi nigar soup smooth and creamy?

Blend the cooked lentils and onions thoroughly before adding the milk-and-egg mixture. For an especially silky Cesmi nigar soup, pass the blended base through a fine sieve; then warm it gently rather than letting it boil.

Is Cesmi nigar soup the same as Turkish red lentil soup?

No. Cesmi nigar soup starts with lentils like Turkish red lentil soup, but its defining finish is a milk, egg, and often lemon liaison. That addition gives it a softer, richer texture and a different flavor.

How do you stop the egg from curdling in Cesmi nigar soup?

Temper the egg mixture before adding it to Cesmi nigar soup: whisk in a little hot soup gradually, then pour the warmed mixture back into the pot while stirring. Keep the soup below a boil once the liaison is added.

Where did Cesmi nigar soup originate?

Cesmi nigar soup is associated with Ottoman cuisine rather than with one clearly defined modern Turkish region. Its lentil base and enriched milk-and-egg finish reflect the layered, carefully prepared soups found in Ottoman culinary traditions.

Why is it called Cesmi nigar soup?

The name Cesmi nigar comes from the Persian-influenced phrase “çeşm-i nigâr,” commonly interpreted as “the beloved’s eye.” It is a poetic name; it does not refer to a particular ingredient in the soup.

Why does Cesmi nigar soup contain both milk and egg?

Milk and egg give Cesmi nigar soup its characteristic smooth, gently rich consistency. The egg helps bind the liaison, while the milk softens the lentil flavor; they are stirred in carefully so the mixture stays creamy.

What is the traditional topping for Cesmi nigar soup?

A red-pepper butter drizzle is a traditional topping for Cesmi nigar soup, often accompanied by chopped herbs. Melt the butter gently and stir in the pepper briefly so it colors the butter without scorching.

Can you make Cesmi nigar soup without blending it?

Yes, but it will have a more textured, rustic consistency than the usual smooth Cesmi nigar soup. Cook the lentils until very tender and mash them thoroughly, or press the soup through a sieve for a finer finish.

How long does Cesmi nigar soup keep in the fridge?

Cesmi nigar soup keeps for a few days in a covered container in the refrigerator. Reheat it slowly over low heat, stirring often, and avoid boiling because the milk-and-egg liaison can separate and lose its smooth texture.

Cesmi nigar soup Vitamins & Minerals

Vitamins

Biotin

5.5µg · 18% DV

B1

0.2mg · 17% DV

Folate

55µg · 14% DV

B12

0.33µg · 14% DV

Minerals

Copper

0.28mg · 31% DV

Sodium

525mg · 23% DV

Manganese

0.48mg · 21% DV

Phosphorus

140mg · 20% DV

Potassium ⭐

350mg · 10% DV

Cesmi nigar soup Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

12.5
Medium

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

How to Burn Off Cesmi nigar soup

To burn the 188 calories in 1 cup (medium) (250 g):

🚶

47min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

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

What is Cesmi nigar soup?

Cesmi nigar soup is an Ottoman-style Turkish lentil soup, made creamy with a milk-and-egg enrichment. Red lentils and onion form its savoury base, while a silky finish and, in some versions, a buttery seasoning give it a richer feel than a simple lentil soup. Fresh herbs or a squeeze of lemon can brighten the bowl.

In Turkey it is served hot as a first course or as part of a home-cooked meal; elsewhere, it works well as a warming lunch or light supper with bread and a salad. Lentils make it a source of plant protein and fibre, with 4.2 g of protein per 100 g. For a lighter bowl, go easy on the butter topping.

How Nutritious Is Cesmi nigar soup?

Nutrient density

Medium

58/ 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

49/ 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 Cesmi nigar 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 Cesmi nigar soup Contain Allergens?

Contains these allergens:

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

Which Diets Is Cesmi nigar soup Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Cesmi nigar soup Fat Profile

SATURATED

1.75g

MONOUNSATURATED

1g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 4.1:1

Above the ideal 4:1 (4.1:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.