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Traditional soup with bulgur meatballs, beef, and vegetables
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Meatball Topalak Soup (220 g) has 198 calories. That works out to 90 calories per 100 g. It contains 23.1 g of carbs, 9.9 g of protein, 6.6 g of fat and 3.5 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
198
KCAL / 220G
Carbs
23.1g
· 8% DV
Protein
9.9g
· 20% DV
Fat
6.6g
· 8% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 21% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 3.5 g | 13% |
| Protein | 9.9 g | 20% |
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 | 198 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 bottle (small) | 150 g | 135 kcal |
| 1 serving (small) | 180 g | 162 kcal |
| 1 bottle (small) | 250 g | 225 kcal |
| 1 serving (large) | 300 g | 270 kcal |
| 1 bottle (large) | 350 g | 315 kcal |
| 1 bottle (jumbo) | 500 g | 450 kcal |
Calculated from 90 calories per 100 g.
Meatball Topalak Soup is a Turkish soup made with small bulgur-based balls, beef, and vegetables. Some regional or household recipes add chickpeas or use a yogurt-based finish, so the exact ingredients can vary.
To make Meatball Topalak Soup, shape a well-kneaded bulgur mixture into small balls, then cook them in broth with beef and vegetables until tender. Add the balls gently and avoid vigorous stirring so they keep their shape.
The bulgur balls in Meatball Topalak Soup can fall apart if the mixture is too wet, not kneaded enough, or added to rapidly boiling broth. Let the bulgur absorb its water, knead until cohesive, and simmer the soup gently.
Meatball Topalak Soup is associated with Turkish home cooking, particularly Central Anatolian versions such as those found around Konya. Recipes also appear elsewhere, with regional differences in the meat, seasonings, and whether chickpeas or a yogurt finish are used.
Meatball Topalak Soup is usually made with fine bulgur for the small balls, because it softens readily and can be kneaded into a cohesive mixture. Coarse bulgur may leave the balls too crumbly unless the recipe is adapted.
Meatball Topalak Soup contains bulgur balls and beef, while Turkish yayla soup is typically a yogurt soup with rice and mint. Their textures and main ingredients are distinct, even though both may be served as warming soups.
Yes, you can make a meat-free version of Meatball Topalak Soup by cooking the bulgur balls in vegetable broth and using vegetables or chickpeas for substance. It will differ from the traditional beef version in flavor and richness.
Meatball Topalak Soup is filling enough to serve with bread and a fresh salad. A squeeze of lemon or a little dried mint can complement its savory broth, though garnishes vary between household recipes.
Meatball Topalak Soup keeps for about three days in a covered container in the refrigerator when cooled and stored promptly. The bulgur balls absorb broth as they sit, so loosen the soup with a little water while reheating.
Yes, Meatball Topalak Soup can be frozen, although the bulgur balls may soften or break after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat gently; a yogurt-based version may separate more noticeably.
Vitamins
B12
0.7µg · 29% DV
Biotin
4.84µg · 16% DV
B3
2.42mg · 15% DV
B5
0.62mg · 12% DV
Minerals
Sodium
704mg · 31% DV
Phosphorus
106mg · 15% DV
Copper
0.13mg · 14% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
242mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 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.
Meatball Topalak Soup is a traditional Turkish home-style soup made with small bulgur dumplings, beef and vegetables. The dumplings are shaped by hand and simmered in the broth until tender, making this a substantial one-pot dish rather than a thin starter.
Served hot, it has a comforting, savoury broth and pleasantly chewy bulgur balls. In Turkey, it is often eaten as a filling lunch or dinner, especially in cooler weather; a squeeze of lemon and bread are common accompaniments. With 4.5 g of protein per 100 g, it offers some protein alongside its carbohydrates. For a lighter meal, serve it with salad and keep the bread portion modest.
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
— 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
2.2g
MONOUNSATURATED
2.42g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.