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Eksili kofte soup
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Eksili kofte soup (220 g) has 165 calories. That works out to 75 calories per 100 g. It contains 15.8 g of carbs, 10.6 g of protein, 5.9 g of fat and 2.4 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
165
KCAL / 220G
Carbs
15.8g
· 6% DV
Protein
10.6g
· 21% DV
Fat
5.9g
· 8% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 27% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 748 mg | 33% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 10.6 g | 21% |
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 | 165 kcal |
| 100 g | 100 g | 75 kcal |
| 1 bottle (mini) | 100 g | 75 kcal |
| 1 cup (small) | 150 g | 113 kcal |
| 1 bottle (small) | 200 g | 150 kcal |
| 1 cup (large) | 300 g | 225 kcal |
| 1 bottle (large) | 330 g | 248 kcal |
| 1 bottle (jumbo) | 500 g | 375 kcal |
| 1 bottle (extra large) | 750 g | 563 kcal |
Calculated from 75 calories per 100 g.
Eksili kofte soup is a Turkish sour meatball soup, usually made with small seasoned meatballs, rice or bulgur, and a lemony broth. Some versions use an egg-and-yogurt or egg-and-lemon dressing, so the exact flavor and texture vary by recipe.
Eksili kofte soup is made by simmering small meatballs with rice or bulgur in broth, then adding a sour dressing. Roll and lightly flour the meatballs first, and add them gently to the simmering soup so they hold their shape.
Lemon juice usually gives Eksili kofte soup its sour taste. Many recipes whisk lemon with egg, sometimes with yogurt or flour, then temper the mixture with hot broth before stirring it into the pot to prevent curdling.
Ground beef is commonly used for the meatballs in Eksili kofte soup, though some home recipes use another ground meat or a mixture. The meat is seasoned and shaped into small balls, often with rice or bulgur mixed in.
To keep the meatballs intact in Eksili kofte soup, knead the ground meat mixture well and shape it firmly into small balls. Lightly coating them in flour and adding them gently to simmering broth helps; avoid vigorous stirring until they have cooked.
Sometimes. Eksili kofte soup recipes differ: some use yogurt in the dressing, while others rely on lemon for the sour flavor. If using yogurt, temper it gradually with hot broth before adding it to the pot to keep the dressing smooth.
Eksili kofte soup goes well with crusty bread, a simple salad, or plain rice. Since it already contains meatballs and often rice or bulgur, it can also be served as a filling meal on its own.
Yes, you can prepare Eksili kofte soup ahead, but the rice or bulgur may absorb broth as it sits. For a better texture, cook the soup without its sour dressing, refrigerate it, then reheat gently and add the dressing before serving.
Yes, Eksili kofte soup can be frozen, although its rice and dressing may change texture after thawing. For the best result, freeze it before adding a yogurt- or egg-based dressing, then thaw, reheat gently, and finish the soup fresh.
Yes, Eksili kofte soup is a traditional Turkish home-style dish, but it does not belong exclusively to one region. Recipes vary across households, especially in their choice of rice or bulgur, vegetables, and lemon or yogurt-based dressing.
Vitamins
B12
0.62µg · 26% DV
B3
2.42mg · 15% DV
Vitamin K
17.6µg · 15% DV
B5
0.7mg · 14% DV
Minerals
Sodium
748mg · 33% DV
Phosphorus
106mg · 15% DV
Copper
0.13mg · 14% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 165 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.
Eksili kofte soup is a Turkish home-style soup of small minced-meat balls simmered in a tangy broth. The meatballs are often bound with rice or fine bulgur, while recipes may add vegetables such as potato or carrot. Lemon commonly provides the characteristic sourness, sometimes rounded out with an egg-and-lemon dressing.
Tender, bite-sized köfte and the bright broth make it hearty enough for a light main meal, or a warming first course. In Turkey it is often served hot with bread and a little dried mint or black pepper; elsewhere, it also works well as a simple one-pot supper. At 75 calories per 100 g, it is relatively light for a meat-containing soup. For a lighter version, simmer the meatballs in the broth rather than browning them in oil.
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
1.98g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.