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Traditional, nutritious soup from Black Sea cuisine
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Herle soup (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 27 g of carbs, 5.5 g of protein, 3 g of fat and 4 g of fiber. Its 7 µg of Selenium covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 bottle (medium) · 250 g
163
KCAL / 250G
Carbs
27g
· 10% DV
Protein
5.5g
· 11% DV
Fat
3g
· 4% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 14% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 5.5 g | 11% |
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 bottle (medium) | 250 g | 163 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 120 g | 78 kcal |
| 1 bottle (small) | 150 g | 98 kcal |
| 1 cup (medium) | 200 g | 130 kcal |
| 1 serving (medium) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 serving (large) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Herle soup is a traditional soup associated with Black Sea cuisine, thickened with flour. Recipes vary by household and region, so it may be made with wheat flour or corn flour and seasoned simply with fat and salt.
A common method is to cook flour in butter, then gradually whisk in water or stock and simmer until smooth and thick. Stir continuously as the liquid goes in to prevent lumps; season to taste once the soup has cooked.
Herle soup is typically built around flour, water or stock, fat, and salt. Some Black Sea versions use corn flour, while others use wheat flour; additions such as pepper or herbs depend on the cook’s recipe.
Either may be used in Herle soup. Some Black Sea recipes use corn flour, while others rely on wheat flour, so the soup’s flavor and texture can differ from one recipe to another.
Herle soup has a mild, savory flavor and a smooth, thick texture. Versions made with corn flour can have a more noticeable corn flavor, while butter, stock, or a spiced topping gives each cook’s version its own character.
Serve Herle soup hot, often with bread or cornbread. A little melted butter with pepper or herbs can be added on top, and pickles or a simple salad make suitable accompaniments.
Herle soup keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. It thickens as it sits, so stir in a little water or stock while reheating until it reaches the consistency you want.
Yes, you can freeze Herle soup, though its flour-thickened texture may separate or turn grainy after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and whisk it over low heat as you reheat it.
Yes, you can make Herle soup with a smaller amount of butter or another cooking oil. The soup will still thicken from the flour, though it will have a less buttery flavor; whisk the flour into the liquid carefully to avoid lumps.
Herle soup can be part of a balanced meal, but its nutritional value depends on the recipe and what you serve with it. A version with less added fat and a side of vegetables makes a lighter, more varied meal.
Vitamins
B1
0.13mg · 11% DV
Biotin
3µg · 10% DV
B6
0.15mg · 9% DV
Vitamin C
7mg · 8% DV
Minerals
Sodium
525mg · 23% DV
Selenium
7µg · 13% DV
Copper
0.1mg · 11% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
195mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 calories in 1 bottle (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.
Herle soup is a traditional soup from Turkey’s Black Sea region, commonly made with cornflour and water or stock, with butter added in many home-style versions. Recipes vary by locality and household, so it may be served quite thick or with a looser, porridge-like consistency. Its flavour is simple and comforting, with the cornmeal giving it a gentle, earthy taste.
In Turkey, it is usually eaten hot as a light meal or as part of a home-cooked lunch or dinner. At 65 calories per 100 g, it is relatively light, and most of its energy comes from carbohydrates; it provides a modest amount of protein. Pair it with yoghurt or a fresh salad for a more rounded meal, or keep the topping simple if you prefer 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
0.75g
MONOUNSATURATED
1g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.