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Traditional Black Sea soup with meat and yogurt
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Iskebe Soup (220 g) has 150 calories. That works out to 68 calories per 100 g. It contains 13.4 g of carbs, 9.2 g of protein, 6.2 g of fat and 1.1 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
150
KCAL / 220G
Carbs
13.4g
· 5% DV
Protein
9.2g
· 18% DV
Fat
6.2g
· 8% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 25% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 2.86 g | 14% |
| Trans fat | 0 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 1.1 g | 4% |
| Protein | 9.2 g | 18% |
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 | 150 kcal |
| 100 g | 100 g | 68 kcal |
| 1 bottle (mini) | 120 g | 82 kcal |
| 1 cup (small) | 150 g | 102 kcal |
| 1 bottle (small) | 180 g | 122 kcal |
| 1 bottle (medium) | 250 g | 170 kcal |
| 1 bottle (large) | 350 g | 238 kcal |
| 1 cup (large) | 350 g | 238 kcal |
| 1 bottle (large) | 400 g | 272 kcal |
| 1 bottle (jumbo) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Iskebe soup is a traditional tripe-based soup, made with meat broth and yogurt according to the dish description. Recipes vary by region and household, and may also use garlic, vinegar, flour, or seasonings.
Iskebe soup is made by simmering thoroughly cleaned tripe until tender, then adding it to broth. The yogurt mixture is usually tempered with warm broth before stirring it in, which helps keep the soup smooth.
Iskebe soup uses tripe, the edible lining of an animal's stomach, rather than ordinary muscle meat alone. Beef or lamb tripe may be used, depending on the local recipe and what is available.
Yogurt can curdle in Iskebe soup when it is added cold to very hot broth or heated too quickly. Whisk it with the other ingredients in the recipe, temper it with warm broth, then add it gradually over low heat.
For better-smelling Iskebe soup, clean the tripe thoroughly and discard its first boiling water. Simmering it with aromatics such as onion or bay leaf can also help; garlic and vinegar balance the flavor in the finished soup.
Iskebe soup is a tripe soup closely related to Turkish işkembe çorbası. Recipes are not necessarily identical: this version is described as a Black Sea soup with meat and yogurt, while other Turkish versions often use a different seasoning or finish.
Iskebe soup is usually served hot, with lemon, garlic, or vinegar offered at the table. Bread is a common accompaniment, and a simple salad can round out the meal without competing with the soup's rich, tangy taste.
Yes, Iskebe soup can be frozen, but its yogurt-based broth may separate after thawing. For a smoother result, freeze the soup before adding the yogurt mixture, then thaw, reheat gently, and stir in fresh yogurt preparation.
Store leftover Iskebe soup in a covered container in the refrigerator once it has cooled, and use it within a few days. Reheat only the portion you need over low heat, stirring often to help the yogurt broth stay smooth.
No, Iskebe soup does not cure a hangover or speed up alcohol breakdown. Its warmth and savory broth may feel comforting, but drinking water and resting are more useful; time is what allows alcohol to leave the body.
Vitamins
B12
0.62µg · 26% DV
Biotin
4.84µg · 16% DV
B2
0.2mg · 15% DV
B5
0.55mg · 11% DV
Minerals
Sodium
704mg · 31% DV
Phosphorus
114mg · 16% DV
Zinc
1.32mg · 12% DV
Selenium
6.16µg · 11% DV
Potassium ⭐
242mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 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.
Iskebe Soup is a traditional Black Sea-style Turkish soup made with meat—often tripe—and a yogurt-based broth. Recipes vary by region and household; the yogurt gives the soup a creamy body and gentle tang, while the meat makes it hearty.
In Turkey it is commonly served piping hot, especially in cold weather or as a sustaining meal, with garlic and vinegar or lemon offered for extra sharpness. Bread is a natural accompaniment. Its protein comes alongside a modest amount of carbohydrate and fat, so it can work as a filling light meal; pair it with a fresh salad if you’d like a brighter, less heavy serving.
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
2.86g
MONOUNSATURATED
1.54g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.