Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cheese-based creamy soup with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kashar soup (240 g) has 206 calories. That works out to 86 calories per 100 g. It contains 14.6 g of carbs, 10.1 g of protein, 12.2 g of fat and 0.5 g of fiber. Its 244.8 mg of Phosphorus covers 35% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
206
KCAL / 240G
Carbs
14.6g
· 5% DV
Protein
10.1g
· 20% DV
Fat
12.2g
· 16% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 19% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 7.44 g | 37% |
| Trans fat | 0.29 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 10.1 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 206 kcal |
| 1 tablespoon (mini) | 15 g | 13 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (small) | 180 g | 155 kcal |
| 1 serving (small) | 200 g | 172 kcal |
| 1 bottle (medium) | 250 g | 215 kcal |
| 1 serving (large) | 300 g | 258 kcal |
| 1 cup (large) | 320 g | 275 kcal |
Calculated from 86 calories per 100 g.
Kashar soup is a creamy Turkish soup made with kaşar, a Turkish semi-hard cheese, usually combined with milk or stock and a flour-and-butter base. Recipes vary, but the melted cheese gives it its characteristic savory flavor.
To make Kashar soup, cook flour in butter, gradually whisk in milk or stock, and simmer until smooth. Stir in grated kaşar near the end, over low heat, so it melts without becoming stringy or separating.
Kashar soup commonly contains grated kaşar cheese, milk or stock, flour, and butter. Some versions also use onion or seasonings such as black pepper or nutmeg, so the exact ingredients depend on the recipe.
Yes, mild cheddar can stand in for kaşar in Kashar soup, but the flavor will be sharper and less typical of the Turkish dish. Add it off the heat or over low heat, since cheddar can become oily if boiled.
Kashar soup can turn stringy or lumpy when the cheese is boiled hard or added in large pieces. Finely grate it, lower the heat, and stir it in gradually at the end for a smoother texture.
Yes, Kashar soup is a Turkish-style cheese soup made with kaşar, a cheese widely used in Turkey. It does not have one universally fixed recipe or a single well-established regional version; ingredients and seasoning vary between cooks.
Fresh kaşar that melts smoothly is a reliable choice for Kashar soup. Aged kaşar gives a stronger, saltier flavor, so taste the soup before adding extra salt; very dry cheese may not melt as evenly.
Serve Kashar soup with toasted bread or croutons for a simple pairing. A crisp salad balances its creamy, savory character, and the soup also works well as a starter before a main course.
Kashar soup keeps for about two days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for an extended period, since its milk-and-cheese base is perishable.
Yes, reheat Kashar soup gently in a saucepan over low heat, stirring often. If it has thickened in the fridge, loosen it with a little milk or stock; avoid bringing it to a vigorous boil, which can affect the cheese's texture.
Vitamins
B2
0.34mg · 26% DV
B12
0.58µg · 24% DV
Vitamin A
124.8µg · 14% DV
Biotin
3.84µg · 13% DV
Minerals
Phosphorus
245mg · 35% DV
Sodium
768mg · 33% DV
Calcium
317mg · 32% DV
Selenium
9.12µg · 17% DV
Potassium ⭐
211mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 206 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.
Kashar soup is a Turkish cheese soup made by melting kaşar, a mild, semi-hard cheese, into a thickened base, often with milk or stock. Recipes vary from home to home, but the cheese gives the soup its savoury flavour and creamy body.
Served hot, it is smooth and comforting, sometimes with a little stretch from the melted cheese. In Turkey it is commonly enjoyed as a starter or a simple meal with bread; English-speaking cooks can serve it with crusty bread and a fresh salad. The cheese contributes protein and calcium, while flour and added fat make the soup more substantial. For a lighter bowl, use less butter or oil and let the cheese provide most of the richness.
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 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.
Contains these allergens:
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
SATURATED
7.44g
MONOUNSATURATED
3.36g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.