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Fiber-rich, filling grain-based soup
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cracked corn soup (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 25 g of carbs, 3.8 g of protein, 1.7 g of fat and 3.1 g of fiber. Its 67.2 mg of Phosphorus covers 10% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
25g
· 9% DV
Protein
3.8g
· 8% DV
Fat
1.7g
· 2% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 12% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 3.1 g | 11% |
| Protein | 3.8 g | 8% |
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 serving (small) | 150 g | 78 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (medium) | 250 g | 130 kcal |
| 1 cup (large) | 320 g | 166 kcal |
| 1 serving (large) | 400 g | 208 kcal |
| 1 bottle (jumbo) | 500 g | 260 kcal |
Calculated from 52 calories per 100 g.
Cracked corn soup is made by simmering rinsed cracked corn in water or stock until the kernels are tender. Soaking the corn first can shorten cooking; add vegetables, beans, dairy, or seasoning according to the style you want, then adjust the thickness with liquid.
Cracked corn soup is built around broken dried corn kernels, which give it a chewy, grain-forward texture. Corn chowder usually features whole or cut sweet-corn kernels and often has a creamy base with potatoes; recipes vary, but the corn and texture set them apart.
Soaking is helpful for dried cracked corn, especially when the pieces are large, because it helps them soften more evenly. You can cook the soup without soaking, but it will take longer. Rinse the soaked corn before adding it to the pot.
The corn may still be hard because the kernels were not soaked, the soup did not simmer long enough, or there was not enough liquid. Add hot water or stock and continue cooking until tender; acidic ingredients such as tomatoes can also slow softening.
Yes, cracked corn soup can be cooked in a pressure cooker, particularly when the kernels are dried and firm. Follow your cooker’s directions for grains and avoid filling it too high, since the thick soup can foam. Check that the corn is tender before serving.
You can make cracked corn soup creamy without cream by stirring in plain yogurt or milk near the end, or by blending a small portion of the cooked soup and returning it to the pot. Temper yogurt with hot soup first so it is less likely to curdle.
Cracked corn soup goes well with crusty bread or cornbread, a crisp salad, or pickled vegetables. Since the soup itself is filling, a light side is often enough; choose a simple accompaniment that does not compete with its chewy corn texture.
Cracked corn soup generally keeps for 3–4 days in a covered container in the refrigerator if it is cooled and stored promptly. It thickens as it sits, so loosen it with water or stock when reheating and heat it through thoroughly.
Yes, cracked corn soup can be frozen in portion-sized airtight containers once cooled. Thaw it in the refrigerator and reheat while stirring, adding liquid if needed. A soup made with yogurt or milk may separate or change texture after freezing.
Cracked corn soup is typically made with coarsely broken dried corn, not necessarily grits or hominy. Grits are usually more finely ground and cook to a smoother texture, while hominy is corn treated with an alkaline process; recipes may use different ingredients by region.
Vitamins
B1
0.07mg · 6% DV
B3
0.96mg · 6% DV
B6
0.1mg · 6% DV
B5
0.19mg · 4% DV
Minerals
Sodium
528mg · 23% DV
Phosphorus
67mg · 10% DV
Manganese
0.19mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
101mg · 3% 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.
Cracked corn soup is a home-style Turkish soup made by simmering coarsely broken dried maize in water or stock until tender. Recipes vary by region and household; some include onion or other vegetables, while others keep the corn as the main feature.
Served hot, it has a gently sweet corn flavour and a thick, pleasantly grainy texture. It can begin a meal or make a simple, filling lunch, especially in cooler weather. The soup is grain-based and provides fibre; at 52 calories per 100 g, it is relatively light before richer additions. For a lighter bowl, cook it with vegetable stock and use oil sparingly. A crisp salad or pickled vegetables make a refreshing contrast.
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.
No known major allergens
Vegan
✓ 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
0.24g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.