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Four Spoon Soup Calories
Nutritious soup with mixed grains and legumes
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Four Spoon Soup (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 31.3 g of carbs, 8 g of protein, 3 g of fat and 6.8 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Four Spoon Soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
188
KCAL / 250G
Carbs
31.3g
· 11% DV
Protein
8g
· 16% DV
Fat
3g
· 4% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 17% · Fat 15%
Four Spoon Soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 31.3 g | 11% |
| Fiber | 6.8 g | 24% |
| 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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How Many Calories in 1 Cup of Four Spoon Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 188 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 180 g | 135 kcal |
| 1 serving (small) | 180 g | 135 kcal |
| 1 bottle (small) | 200 g | 150 kcal |
| 1 serving (medium) | 250 g | 188 kcal |
| 1 bottle (medium) | 330 g | 248 kcal |
| 1 cup (large) | 350 g | 263 kcal |
| 1 serving (large) | 350 g | 263 kcal |
| 1 bottle (large) | 500 g | 375 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Four Spoon Soup
What goes into Four Spoon Soup?
Four Spoon Soup usually combines four grains and legumes, often red lentils, green lentils, bulgur, and rice. The exact quartet varies by household recipe, and onion, tomato paste, dried mint, or pepper may be added for extra flavor.
How do you make Four Spoon Soup?
Four Spoon Soup is made by simmering its grains and legumes until tender, then seasoning the broth. Start the slower-cooking green lentils first; add the red lentils, bulgur, and rice later, and stir in a sautéed onion and tomato-paste mixture.
Why is it called Four Spoon Soup?
Four Spoon Soup gets its name from the four main ingredients, traditionally measured by the spoonful. In some recipes, one spoon of each grain or legume is used, but the name does not mean that every version follows one fixed recipe.
Where does Four Spoon Soup come from?
Four Spoon Soup is a Turkish home-style soup rather than a dish with one clearly established place of origin. Families adapt the grains, legumes, and seasoning to what they have on hand, so recipes can differ from one region or household to another.
Can you use different grains in Four Spoon Soup?
Yes, Four Spoon Soup can be made with a different mix of grains and legumes, although changing them affects cooking time and texture. Keep the total combination similar, and add slower-cooking ingredients first so the rice or bulgur does not turn mushy.
How do you stop Four Spoon Soup from getting too thick?
Four Spoon Soup naturally thickens as rice and bulgur absorb liquid, especially after standing. Add hot water or stock a little at a time while reheating, then simmer briefly and taste again before adjusting the salt and seasoning.
What should you serve with Four Spoon Soup?
Four Spoon Soup pairs well with plain yogurt, a crisp salad, or pickled vegetables. Since the soup already contains grains and legumes, a simple side is enough; flatbread or crusty bread can round out the meal if desired.
How long does Four Spoon Soup keep in the fridge?
Four Spoon Soup keeps for about three days in a covered container in the refrigerator. Cool it promptly before storing, and expect it to thicken as the grains absorb more broth; loosen it with water when reheating.
Can Four Spoon Soup be frozen?
Yes, Four Spoon Soup can be frozen in individual portions, though rice and bulgur may soften after thawing. Cool it first, seal it well, and thaw it in the refrigerator; add a little water as you reheat it to restore a soup-like consistency.
Is Four Spoon Soup served as a starter or a main dish?
Four Spoon Soup can be served either way: as a first course in a larger meal or as a light main with a salad or yogurt. Its mixture of legumes and grains makes it more substantial than a clear broth.
Four Spoon Soup Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
Biotin
3.75µg · 13% DV
B3
1.75mg · 11% DV
B6
0.18mg · 11% DV
Minerals
Sodium
525mg · 23% DV
Copper
0.18mg · 20% DV
Manganese
0.33mg · 14% DV
Phosphorus
80mg · 11% DV
Potassium ⭐
213mg · 6% DV
Four Spoon Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Four Spoon Soup
To burn the 188 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.
What is Four Spoon Soup?
Four Spoon Soup is a Turkish home-style soup built around a mixture of legumes and grains; the name refers to measuring ingredients by the spoonful. Recipes vary between households and regions, but the combination makes a hearty, filling bowl.
It is usually thick, with a mild, earthy flavour and tender grains and pulses. In Turkey, it may be served as a starter at lunch or dinner, or enjoyed as a simple meal with lemon and dried mint. It provides fibre, with 75 calories per 100 g. For a lighter meal, pair it with a fresh salad and keep any added oil modest.
How Nutritious Is Four Spoon Soup?
Nutrient density
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.
Satiety score
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.
Is Four Spoon Soup Processed?
NOVA 3
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.
Does Four Spoon Soup Contain Allergens?
No known major allergens
Which Diets Is Four Spoon Soup Good For?
Vegan
— Not 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
Four Spoon Soup Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
1g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.