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Kibe soup Calories
Traditional soup with bulgur, meat, chickpeas, and spices
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kibe soup (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 29.5 g of carbs, 10.5 g of protein, 5.5 g of fat and 5.3 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Kibe soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
29.5g
· 11% DV
Protein
10.5g
· 21% DV
Fat
5.5g
· 7% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 20% · Fat 24%
Kibe soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 5.3 g | 19% |
| Protein | 10.5 g | 21% |
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 Kibe soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 bottle (extra small) | 150 g | 128 kcal |
| 1 cup (small) | 180 g | 153 kcal |
| 1 bottle (small) | 200 g | 170 kcal |
| 1 bottle (medium) | 250 g | 213 kcal |
| 1 bottle (large) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 bottle (large) | 400 g | 340 kcal |
| 1 bottle (jumbo) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Kibe soup
What is Kibe soup?
Kibe soup is a savory soup featuring bulgur-and-meat kibe pieces cooked in seasoned broth, often with chickpeas. Recipes vary: some serve small shaped kibe dumplings in the soup, while others use a simpler bulgur-and-meat mixture.
How do you make Kibe soup?
To make Kibe soup, shape a well-mixed bulgur and meat mixture into small pieces, then cook them gently in seasoned broth with chickpeas. Keep the soup at a simmer rather than a rolling boil so the pieces hold together.
What meat is used in Kibe soup?
Kibe soup is commonly made with ground beef or lamb, though the choice varies by household and regional recipe. The meat is combined with bulgur and seasoning for the kibe; it may also flavor the broth.
Why do the kibe dumplings break apart in Kibe soup?
Kibe dumplings usually break apart when the bulgur mixture is not cohesive enough or the broth is boiling too vigorously. Knead the mixture thoroughly, shape the pieces firmly, and lower them into gently simmering soup rather than rapidly boiling liquid.
Can you make Kibe soup ahead of time?
Yes, you can prepare Kibe soup ahead, but the bulgur pieces may absorb broth and soften as the soup sits. For a firmer texture, store the cooked kibe separately from the broth when practical, then combine and reheat gently before serving.
What is the difference between Kibe soup and regular kibbeh?
Kibe soup is served as a brothy dish, with kibe pieces cooked in seasoned liquid and often accompanied by chickpeas. Regular kibbeh is a broader family of dishes; it may be shaped and fried, baked, or served without soup.
What should you serve with Kibe soup?
Serve Kibe soup with lemon wedges, bread, or a crisp salad. A squeeze of lemon brightens the seasoned broth, while bread is useful for soaking it up. Keep side dishes simple so they do not overpower the kibe.
Can you freeze Kibe soup?
Yes, Kibe soup can be frozen, although the bulgur pieces may become softer after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat it gently; stir carefully so the kibe pieces do not break apart.
How long does Kibe soup keep in the refrigerator?
Kibe soup keeps for about three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat until it is thoroughly hot.
Is Kibe soup spicy?
Kibe soup is seasoned, but it is not necessarily hot-spicy; the flavor depends on the spices used in the broth and kibe. If you are making it at home, adjust chili to taste without changing the bulgur-and-meat base.
Kibe soup Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B1
0.15mg · 13% DV
B3
2mg · 13% DV
B6
0.18mg · 11% DV
Minerals
Sodium
550mg · 24% DV
Copper
0.2mg · 22% DV
Manganese
0.33mg · 14% DV
Phosphorus
95mg · 14% DV
Potassium ⭐
275mg · 8% DV
Kibe soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kibe soup
To burn the 213 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 Kibe soup?
Kibe soup brings together bulgur, meat, chickpeas and spices in a hearty broth. Kibe, also known as kibbeh, has roots in Levantine cooking, while soup versions are especially familiar in Brazil, where Lebanese-influenced dishes became part of everyday food culture. Recipes vary, with some adding herbs or a squeeze of citrus.
Serve it hot as a filling lunch or supper, often with bread and lemon. The bulgur softens in the broth, while chickpeas add a pleasantly tender bite and the spices give gentle warmth. It gets carbohydrates and fibre from the bulgur and chickpeas, with protein from both the meat and legumes. For a lighter bowl, use lean meat and serve with a crisp salad.
How Nutritious Is Kibe soup?
Nutrient density
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.
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 Kibe soup Processed?
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.
Does Kibe soup Contain Allergens?
No known major allergens
Which Diets Is Kibe soup Good For?
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
Kibe soup Fat Profile
SATURATED
1.75g
MONOUNSATURATED
1.75g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.