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Traditional Eastern Anatolian meat and vegetable soup
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Çırba (220 g) has 121 calories. That works out to 55 calories per 100 g. It contains 12.1 g of carbs, 7 g of protein, 4.4 g of fat and 2.6 g of fiber. Its 0.4 µg of B12 covers 17% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
121
KCAL / 220G
Carbs
12.1g
· 4% DV
Protein
7g
· 14% DV
Fat
4.4g
· 6% 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 42% · Protein 24% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 7 g | 14% |
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 | 121 kcal |
| 100 g | 100 g | 55 kcal |
| 1 bottle (extra small) | 150 g | 83 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 serving (small) | 180 g | 99 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 serving (large) | 250 g | 138 kcal |
| 1 cup (large) | 300 g | 165 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 bottle (jumbo) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Çırba is a traditional Eastern Anatolian soup made with meat and vegetables. It is served hot as a hearty first course or a light meal, with recipes varying from household to household.
To make Çırba, cook meat in water until tender, then add vegetables and simmer until they soften. The meat broth forms the soup’s base; seasoning and vegetable choices vary by local recipe.
Çırba is built around meat, vegetables, and broth. There is no single fixed ingredient list: the vegetables and seasonings can differ among Eastern Anatolian and family versions of the soup.
Çırba is associated with Eastern Anatolia, a region with a strong tradition of substantial soups. Local cooks prepare it in different ways, so its exact ingredients and seasoning can vary.
Çırba tastes savory and comforting, with the meat broth bringing together the flavor of the cooked vegetables. Its precise flavor depends on the vegetables, seasoning, and meat used in a particular recipe.
No, Çırba is a distinct regional soup rather than a single standard recipe shared by all Turkish meat soups. Its defining combination is meat and vegetables cooked together, while ingredients and methods vary locally.
Serve Çırba hot with bread or a simple salad. Since the soup already contains meat and vegetables, uncomplicated sides complement it without making the meal feel too heavy.
Yes, you can make a meat-free adaptation of Çırba by cooking the vegetables in vegetable broth instead. It will differ from the traditional meat-and-vegetable soup, with a lighter broth and a different flavor.
Keep leftover Çırba in a covered container in the refrigerator and avoid leaving it at room temperature for an extended time. Reheat only the portion you plan to eat, until it is hot throughout.
Yes, Çırba can be frozen once cooled. Divide it into airtight portions; after thawing and reheating, stir well and add a little water if the broth has thickened.
Vitamins
B12
0.4µg · 17% DV
Vitamin K
15.4µg · 13% DV
Vitamin A
99µg · 11% DV
Vitamin C
9.9mg · 11% DV
Minerals
Sodium
528mg · 23% DV
Phosphorus
70mg · 10% DV
Copper
0.09mg · 10% DV
Zinc
0.88mg · 8% DV
Potassium ⭐
242mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 121 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.
Çırba is a traditional meat-and-vegetable soup associated with Eastern Anatolia. Meat is simmered with vegetables in broth, though the exact ingredients and consistency can vary from one household or local recipe to another.
Served hot, it makes a warming first course or a simple meal, often with bread alongside. Its savoury broth and tender vegetables give it a comforting, homestyle character. It provides a mix of protein, carbohydrate and fat, with 3.2 g of protein per 100 g. For a lighter bowl, choose lean meat and skim excess fat from the broth before serving.
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.
No known major allergens
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
SATURATED
1.32g
MONOUNSATURATED
1.54g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.