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Protein-rich, hearty soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kurdish Meat Soup (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 9.4 g of carbs, 13.4 g of protein, 7.7 g of fat and 1.2 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
9.4g
· 3% DV
Protein
13.4g
· 27% DV
Fat
7.7g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 33% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.19 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 13.4 g | 27% |
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) | 240 g | 163 kcal |
| 1 tablespoon (mini) | 15 g | 10 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 serving (medium) | 250 g | 170 kcal |
| 1 cup (large) | 320 g | 218 kcal |
| 1 serving (large) | 400 g | 272 kcal |
| 1 bottle (jumbo) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Kurdish meat soup is a hearty soup from Kurdish cooking traditions, made with meat and broth. Recipes vary between households and regions, and may include vegetables, grains, or pulses, so there is no single fixed ingredient list.
Kurdish meat soup starts with meat and its cooking broth. Depending on the recipe, cooks may add pulses such as chickpeas, grains, or vegetables. The exact combination varies, so a particular ingredient is not essential to every version.
To make Kurdish meat soup, simmer the meat until tender and use the cooking liquid as the soup base. Add the grains, pulses, or vegetables called for in your version, then cook gently until they are soft and the flavors come together.
Kurdish meat soup belongs to Kurdish culinary traditions shared across communities in several regions. Recipes differ by local ingredients and family custom, so it is not best described as the exclusive dish of one town or country.
Kurdish meat soup can be made with either lamb or beef. The choice varies by household and region; bone-in cuts can add flavor to the broth, while the key practical point is to cook the meat until tender.
Serve Kurdish meat soup with bread, a crisp salad, or pickles for contrast. If the soup already contains grains or pulses, lighter sides work well; it can also be served on its own as a filling meal.
Kurdish meat soup can become thick when grains or pulses release starch as they cook, and it often thickens further as it sits. Stir in a little hot water or broth when reheating to bring it back to your preferred consistency.
Kurdish meat soup keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until steaming throughout, and avoid repeatedly cooling and reheating the same leftovers.
Yes, Kurdish meat soup can be frozen in airtight, meal-sized containers once it has cooled. Grains or potatoes may soften or change texture after thawing; defrost it in the refrigerator and reheat it thoroughly before serving.
Yes, Kurdish meat soup can make a filling meal, especially when it includes pulses or grains alongside the meat. Serve it with a lighter side if you want contrast, or enjoy a bowl on its own.
Vitamins
B12
1.01µg · 42% DV
B3
4.32mg · 27% DV
B6
0.26mg · 15% DV
Biotin
4.32µg · 14% DV
Minerals
Sodium
768mg · 33% DV
Selenium
16µg · 29% DV
Zinc
2.64mg · 24% DV
Phosphorus
149mg · 21% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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.
Kurdish Meat Soup is a filling, broth-based dish made with cooked meat. Recipes vary across Kurdish regions and households; some add vegetables or pulses, while others keep the broth and meat at the centre. It is best understood as a family of home-style soups rather than one fixed recipe.
Served hot, it makes a warming starter or a simple meal, often accompanied by bread. Its meat and broth give it a hearty, protein-rich character: it provides 5.6 g of protein per 100 g. For a lighter meal, serve a modest portion with salad or vegetables, and go easy on the bread.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.64g
MONOUNSATURATED
3.12g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.