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Hearty Georgian soup with meat, vegetables, and spices
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Georgian meat soup (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 9.1 g of carbs, 12.5 g of protein, 7.2 g of fat and 1.9 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
156
KCAL / 240G
Carbs
9.1g
· 3% DV
Protein
12.5g
· 25% DV
Fat
7.2g
· 9% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 33% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 1.9 g | 7% |
| Protein | 12.5 g | 25% |
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 | 156 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (extra small) | 100 g | 65 kcal |
| 1 serving (small) | 180 g | 117 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (large) | 350 g | 228 kcal |
| 1 bottle (extra large) | 400 g | 260 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Georgian meat soup is often called kharcho, especially when it is made with beef, rice, garlic, spices, and sour plum sauce. The name can also describe broader regional recipes, so ingredients and texture vary between cooks.
Georgian meat soup is made by simmering meat until tender, then cooking it with onion, garlic, herbs, and spices. Kharcho-style versions may also include rice, walnuts, and sour plum sauce; add these according to the recipe you are following.
Sour plum sauce, commonly known as tkemali, gives many Georgian meat soup recipes their tangy flavor. Some versions use other souring ingredients, so the soup's acidity can vary from one family recipe to another.
Sometimes. Walnuts are used in some Georgian meat soup and kharcho recipes to add richness and a distinctive nutty flavor, but they are not essential in every version.
Beef chuck or another well-marbled, slow-cooking cut works well in Georgian meat soup because simmering makes it tender and flavors the broth. Bone-in beef can also give the soup a fuller-tasting stock.
Not always: kharcho is a well-known Georgian meat soup, but recipes called Georgian meat soup may not follow one fixed kharcho formula. Traditional kharcho-style versions often combine beef with rice, garlic, spices, and sour plum.
Yes, Georgian meat soup can be made without rice, though rice is common in kharcho-style recipes and helps thicken the broth. Leave it out for a more broth-forward soup, or serve bread alongside instead.
Georgian meat soup is often served hot with bread, fresh herbs, or a simple salad. A side of bread works especially well for soaking up the richly seasoned broth.
Yes, Georgian meat soup can be frozen in airtight portions once it has cooled. Rice may soften after thawing, so for the best texture, freeze the soup before adding rice or expect to refresh the broth when reheating.
Yes, Georgian meat soup can make a filling meal because it combines meat with a substantial broth and, in many versions, rice or vegetables. Serve a moderate bowl with vegetables or salad if you want a lighter meal.
Vitamins
B12
0.77µg · 32% DV
Biotin
5.28µg · 18% DV
B3
2.64mg · 17% DV
B5
0.77mg · 15% DV
Minerals
Sodium
768mg · 33% DV
Phosphorus
125mg · 18% DV
Zinc
1.68mg · 15% DV
Copper
0.12mg · 13% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 156 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.
Georgian meat soup is a hearty soup from Georgian cooking, made by simmering meat with vegetables and spices. Recipes vary, so the broth, herbs and seasonings can differ from one version to another; the meat and softened vegetables give it a substantial texture and savoury flavour.
In Georgia, it is served hot as a warming first course or a meal in its own right, often with bread. Elsewhere, it works well as a filling lunch or supper, with a fresh salad alongside. It provides 5.2 g of protein per 100 g and is relatively low in carbohydrates. Choose a leaner cut of meat or skim the broth if you’d like a lighter bowl.
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
2.64g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.