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Traditional soup with minced meat, vegetables, wheat
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Copca soup (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 21.3 g of carbs, 8 g of protein, 5.3 g of fat and 3 g of fiber. Its 6.3 µg of Biotin covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 250 g
163
KCAL / 250G
Carbs
21.3g
· 8% DV
Protein
8g
· 16% DV
Fat
5.3g
· 7% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 19% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 3 g | 11% |
| Protein | 8 g | 16% |
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) | 250 g | 163 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (extra small) | 100 g | 65 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 cup (large) | 350 g | 228 kcal |
| 1 bottle (extra large) | 500 g | 325 kcal |
| 1 cup (extra large) | 500 g | 325 kcal |
| 1 bottle (jumbo) | 750 g | 488 kcal |
Calculated from 65 calories per 100 g.
Copca soup is a traditional soup made with minced meat, vegetables and wheat. The exact vegetables, seasonings and proportions can vary between recipes, so the name does not necessarily point to one fixed ingredient list.
To make Copca soup, brown the minced meat, add the vegetables, then simmer them with wheat and liquid until the wheat is tender. Add hot water as needed to keep the soup at the consistency you prefer.
Yes, Copca soup can be frozen in an airtight, freezer-safe container once it has cooled. The wheat may soften and absorb more liquid after thawing, so stir in a little water or stock while reheating.
Copca soup contains wheat, but recipes may use different forms of it. Choose a wheat suitable for simmering in soup, and cook it until tender; the cooking time will vary with the grain and whether it was soaked.
Yes, you can make Copca soup ahead and refrigerate it after it cools. The wheat continues to absorb broth as it stands, so keep extra liquid available to loosen the soup when you reheat it.
Serve Copca soup with crusty bread, a crisp salad or a simple yogurt side. Since the soup already includes minced meat and wheat, a fresh, lighter accompaniment balances the meal without requiring another substantial main dish.
Simmer the wheat in Copca soup until it is tender before serving. If it remains firm, continue cooking and add hot liquid when needed; soaking the wheat beforehand can also help, depending on the type used.
Yes, Copca soup can be made without minced meat by increasing the vegetables or adding another suitable ingredient for substance. It will differ from the traditional meat-based version in both flavor and texture.
Yes, Copca soup often thickens in the refrigerator because the wheat absorbs broth as it rests. Stir in a little water or stock while reheating until it reaches a consistency you enjoy.
Yes, Copca soup makes a warming meal, with hot broth, minced meat, vegetables and wheat. Serve it freshly heated with bread or a salad; its hearty ingredients make it suitable as a meal rather than only a starter.
Vitamins
Biotin
6.25µg · 21% DV
B12
0.45µg · 19% DV
B5
0.88mg · 18% DV
B2
0.22mg · 17% DV
Minerals
Sodium
525mg · 23% DV
Copper
0.15mg · 17% DV
Phosphorus
95mg · 14% DV
Zinc
1.25mg · 11% DV
Potassium ⭐
275mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 calories in 1 cup (medium) (250 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.
Copca soup is a traditional Turkish-style soup made with minced meat, vegetables and wheat. The exact vegetable mix and thickness can vary from one home or regional recipe to another, with the wheat giving the broth a more substantial body.
It is served hot, either as a warming first course or as a simple meal, especially on colder days. The combination of meat and wheat makes it more filling than a light vegetable broth; it provides 3.2 g of protein per 100 g. For a lighter bowl, use lean mince and be sparing with added oil, and serve it with a fresh salad.
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
— 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
1.75g
MONOUNSATURATED
2g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.