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Meatball, vegetable, source of protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kufte Soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 16.3 g of carbs, 11.3 g of protein, 6.3 g of fat and 2.8 g of fiber. Its 0.9 µg of B12 covers 36% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
175
KCAL / 250G
Carbs
16.3g
· 6% DV
Protein
11.3g
· 23% DV
Fat
6.3g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 27% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 800 mg | 35% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 2.8 g | 10% |
| Protein | 11.3 g | 23% |
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) | 250 g | 175 kcal |
| 100 g | 100 g | 70 kcal |
| 1 bottle (extra small) | 100 g | 70 kcal |
| 1 cup (small) | 180 g | 126 kcal |
| 1 bottle (small) | 200 g | 140 kcal |
| 1 serving (large) | 300 g | 210 kcal |
| 1 bottle (large) | 330 g | 231 kcal |
| 1 cup (large) | 350 g | 245 kcal |
| 1 bottle (large) | 400 g | 280 kcal |
| 1 bottle (jumbo) | 500 g | 350 kcal |
Calculated from 70 calories per 100 g.
Kufte Soup is a broth-based soup with small seasoned meatballs, often made from ground meat, onion and herbs. Depending on the recipe, it may also include vegetables, rice or bulgur; there is no single fixed ingredient list for every regional version.
To make Kufte Soup, shape seasoned ground meat into small balls, then simmer them gently in broth or water with vegetables and, if desired, rice or bulgur. Add the meatballs once the liquid is hot and avoid vigorous stirring while they firm up.
Meatballs in Kufte Soup usually fall apart when the mixture is too loose, the meat is not kneaded enough, or the soup is boiling too hard. Knead the mixture until cohesive, shape the balls firmly, and let them simmer gently before stirring.
Not exactly. Kufte Soup is a broad name for soup with meatballs, while sulu köfte is a particular Turkish home-style preparation, commonly cooked with vegetables and sometimes rice or bulgur. Recipes overlap, but the names do not guarantee the same ingredients or method.
Kufte Soup does not have one universally agreed place of origin. Meatball soups appear in several cuisines across the Middle East and nearby regions, and local versions differ in seasoning, broth, grains and whether the soup is thickened or soured.
Serve Kufte Soup with crusty bread, a fresh salad or a squeeze of lemon. Since the soup already contains meatballs and may include grains or vegetables, a simple side usually complements it better than another rich main dish.
Yes, Kufte Soup can be frozen, although potatoes and rice may become softer or grainier after thawing. Cool it promptly, freeze it in sealed portions, and thaw it in the refrigerator before reheating until steaming throughout.
Kufte Soup keeps in the refrigerator for about three to four days when cooled promptly and stored in a covered container. Reheat only the portion you need, bringing it thoroughly hot; discard it if it was left out for too long.
Yes, lamb works well in Kufte Soup and gives the meatballs a richer, more distinctive flavor. Beef, lamb, or a mixture can be used; choose meat with enough fat to keep the small meatballs tender during simmering.
Yes, a bowl of Kufte Soup can make a satisfying dinner, especially when it includes vegetables and rice or bulgur as well as meatballs. Add bread or a salad if you want a more substantial meal, rather than relying on the soup's name alone.
Vitamins
B12
0.88µg · 37% DV
B3
2.75mg · 17% DV
B6
0.22mg · 13% DV
Vitamin A
112.5µg · 13% DV
Minerals
Sodium
800mg · 35% DV
Zinc
1.5mg · 14% DV
Phosphorus
95mg · 14% DV
Selenium
6.25µg · 11% DV
Potassium ⭐
300mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 175 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.
Kufte Soup is a Turkish soup of small seasoned meatballs simmered with vegetables in a broth. Recipes vary across the country: the meatballs, vegetables and seasoning may differ from one household or region to another, but the result is a warming, substantial bowl.
It is usually served hot, often with a squeeze of lemon and bread on the side. In Turkey it can start a meal or stand on its own for lunch or supper; elsewhere, serve it as a comforting main or a hearty first course. Tender meatballs and soft vegetables make the broth feel filling without being heavy.
The meat and vegetables provide protein and some fibre; it has 70 calories per 100 g. For a lighter bowl, use lean meat and add extra vegetables.
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
2g
MONOUNSATURATED
2.5g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.