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Good source of protein and calcium, refreshing, herb-forward
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cold herbed yogurt soup (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 10.1 g of carbs, 7.4 g of protein, 6.2 g of fat and 0.7 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
10.1g
· 4% DV
Protein
7.4g
· 15% DV
Fat
6.2g
· 8% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 24% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 0.7 g | 3% |
| Protein | 7.4 g | 15% |
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 | 125 kcal |
| 1 tablespoon (mini) | 15 g | 8 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (medium) | 200 g | 104 kcal |
| 1 bottle (small) | 250 g | 130 kcal |
| 1 cup (large) | 320 g | 166 kcal |
| 1 serving (large) | 350 g | 182 kcal |
Calculated from 52 calories per 100 g.
Cold herbed yogurt soup is made by whisking yogurt with cold water until smooth, then stirring in finely chopped fresh herbs. Some versions include cooked grains; chill the soup before serving so it is refreshing and the flavors can meld.
Mint, dill, and parsley are popular choices for cold herbed yogurt soup. Depending on the recipe, you can also add chives or purslane. Wash and dry the herbs well, then chop them finely so they mix evenly into the yogurt.
No, cold herbed yogurt soup is served as a spoonable soup, while cacık is usually served as a dip or a thinner yogurt side dish. Soup recipes may also include cooked grains, whereas cacık commonly features cucumber, garlic, and herbs.
To keep cold herbed yogurt soup smooth, whisk the yogurt with a little cold water first, then gradually add the rest. Let any cooked grains cool completely before mixing them in, since hot ingredients can make the yogurt separate.
Yes, you can make cold herbed yogurt soup ahead and keep it covered in the refrigerator. It may thicken as it sits, so stir it before serving and loosen it with a little cold water if needed.
Cold herbed yogurt soup pairs well with flatbread, grilled vegetables, or a simple salad. For a more substantial meal, serve it alongside roasted chicken, beans, or another savory main dish rather than treating it as a dip.
Freezing cold herbed yogurt soup is not recommended because yogurt can separate when thawed, leaving the soup grainy or watery. For the best texture, make a fresh batch or keep it refrigerated and eat it within a few days.
Yes, dried herbs can be used in cold herbed yogurt soup, but they have a more concentrated flavor and lack the fresh texture of chopped herbs. Add a small amount, let the soup chill, then taste and adjust before serving.
Cold herbed yogurt soup keeps for about 2–3 days in a covered container in the refrigerator. Stir it before serving, and discard it if it has been left at room temperature for an extended period or develops an unusual smell.
Cold herbed yogurt soup is often served as a starter or a light lunch, especially in warm weather. If you want it to make a fuller meal, pair it with bread and a protein-rich side such as beans or grilled chicken.
Vitamins
B12
0.91µg · 38% DV
B2
0.34mg · 26% DV
Vitamin K
20.4µg · 17% DV
B5
0.77mg · 15% DV
Minerals
Phosphorus
221mg · 32% DV
Calcium
283mg · 28% DV
Sodium
504mg · 22% DV
Iodine
19µg · 13% DV
Potassium ⭐
372mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 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.
Cold herbed yogurt soup is a chilled soup associated with Turkey, made by thinning yogurt with water and stirring in fresh herbs. Mint and dill are common choices, though the exact mix and thickness vary from one household or region to another.
Its tangy, cooling taste and smooth texture make it a natural choice for a hot-weather lunch or a light starter. In Turkey it is often served cold alongside bread or a simple salad; elsewhere, it also fits easily into a summery meal. Yogurt gives it protein and calcium, while the herbs bring much of its character. Thin it with water for a lighter bowl, and add the herbs just before serving to keep their freshness.
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
3.72g
MONOUNSATURATED
1.73g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.