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Traditional soup made with yogurt and kurut, rich in fermented dairy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kurut yogurt soup (240 g) has 149 calories. That works out to 62 calories per 100 g. It contains 13.9 g of carbs, 8.2 g of protein, 6.2 g of fat and 0.7 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
149
KCAL / 240G
Carbs
13.9g
· 5% DV
Protein
8.2g
· 16% DV
Fat
6.2g
· 8% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 23% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.14 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 13.9 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 8.2 g | 16% |
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 | 149 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 100 g | 100 g | 62 kcal |
| 1 serving (small) | 150 g | 93 kcal |
| 1 cup (small) | 180 g | 112 kcal |
| 1 serving (medium) | 250 g | 155 kcal |
| 1 cup (large) | 320 g | 198 kcal |
| 1 serving (large) | 400 g | 248 kcal |
| 1 bottle (jumbo) | 500 g | 310 kcal |
Calculated from 62 calories per 100 g.
Kurut yogurt soup is a traditional soup made with kurut, a dried, often salted yogurt product. Recipes vary by region and household, and may include grains, legumes, herbs, or broth alongside the rehydrated kurut.
To make Kurut yogurt soup, soften the kurut in water and stir it until smooth before adding it to the pot. Simmer it with water or broth, stirring regularly; some regional recipes also add grains, beans, or herbs.
Kurut is yogurt that has been strained, usually salted, and dried until firm. For Kurut yogurt soup, it is typically soaked and crushed or whisked with water first so it blends into the broth instead of remaining lumpy.
Kurut yogurt soup is associated with food traditions in eastern Anatolia and nearby regions where drying yogurt helps preserve it. There is no single fixed recipe, so ingredients and serving customs vary from place to place.
Kurut yogurt soup usually tastes tangy and savory, with the kurut lending a concentrated fermented-yogurt flavor. Its saltiness can vary because some kurut is salted; taste the softened kurut before seasoning the whole pot.
Kurut yogurt soup uses rehydrated dried yogurt, while ayran aşı is generally based on ayran or yogurt and commonly includes grains and legumes. The exact distinction varies by regional recipe, so the names and ingredients can overlap.
Kurut yogurt soup can separate if it boils hard or is not stirred enough. Mix the softened kurut smoothly before adding it, then heat the soup gently and stir often to keep its dairy base more even.
Kurut yogurt soup is most often served hot, though local recipes and preferences differ. Some versions are finished with dried mint or a butter-based topping, which adds aroma and richness just before serving.
Kurut yogurt soup keeps for about 3 days in a covered container in the refrigerator. Reheat it gently while stirring, and add a little water if it has thickened during storage.
Yes, you can freeze Kurut yogurt soup, but its yogurt-based broth may separate after thawing. Freeze it in portions, thaw it in the refrigerator, and reheat it slowly while stirring to help bring the texture back together.
Vitamins
B12
0.77µg · 32% DV
B2
0.29mg · 22% DV
B5
0.67mg · 13% DV
Biotin
3.84µg · 13% DV
Minerals
Sodium
744mg · 32% DV
Phosphorus
221mg · 32% DV
Calcium
283mg · 28% DV
Iodine
19µg · 13% DV
Potassium ⭐
372mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 149 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.
Kurut yogurt soup is a traditional Turkish soup made with yogurt and kurut, a fermented dairy food that is dried for keeping. The kurut is usually loosened with water before it is worked into the soup; household recipes vary in thickness and tang.
Served hot, it has a pleasantly tart, savoury taste and a creamy texture. In Turkey it is eaten as a first course or as a simple meal, especially in cooler weather, often with bread. Outside Turkey, it makes a distinctive alternative to familiar yogurt-based soups and can be served as a light lunch. It provides 3.4 g of protein per 100 g. For a lighter meal, pair a modest bowl with salad rather than adding a large serving of 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.72g
MONOUNSATURATED
1.73g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.