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Traditional leaf-based soup prepared with ground meat; provides protein, iron, and vitamin C
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Leaf soup with ground meat (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 9.8 g of carbs, 11.5 g of protein, 8.2 g of fat and 2.9 g of fiber. Its 91.2 µg of Vitamin K covers 76% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
9.8g
· 4% DV
Protein
11.5g
· 23% DV
Fat
8.2g
· 11% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 29% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.07 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 2.9 g | 10% |
| Protein | 11.5 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) | 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 (extra large) | 400 g | 272 kcal |
| 2 cup (double) | 480 g | 326 kcal |
Calculated from 68 calories per 100 g.
Leaf soup with ground meat is made by simmering chopped edible leaves with browned ground meat. Home recipes may add onion, rice or bulgur, tomato paste, and seasoning; cook until the leaves are tender, then adjust the thickness with water or broth.
Grape leaves are common in leaf soup with ground meat, though regional recipes may use other edible leaves. Wash fresh leaves well and remove tough stems; if using brined leaves, rinse them thoroughly to reduce excess salt.
Yes, jarred or brined grape leaves work in leaf soup with ground meat. Rinse them well and taste the soup before adding salt, since preserved leaves can make the broth salty and more tangy than fresh leaves.
Leaf soup with ground meat is a brothy dish eaten with a spoon, while stuffed grape leaves are rolled around a filling and cooked with much less liquid. The two may share grape leaves and familiar seasonings, but their preparation and texture differ.
It can contain either rice or bulgur, but neither is essential to every version of leaf soup with ground meat. Some recipes keep the soup focused on leaves and meat, while others add a grain to make it heartier.
To make leaf soup with ground meat less sour, rinse brined grape leaves before cooking and avoid adding extra lemon until you taste the broth. Fresh leaves usually give a milder flavor than heavily preserved ones.
Serve leaf soup with ground meat with bread or plain yogurt for a simple meal. A fresh salad also works; if the soup is already tangy from grape leaves, choose mild sides rather than adding more sour flavors.
Leaf soup with ground meat keeps in a covered container in the refrigerator for up to three days. Reheat only the portion you plan to eat until it is steaming hot, rather than repeatedly cooling and reheating the whole pot.
Yes, leaf soup with ground meat can be frozen in airtight, meal-sized portions. A version thickened with yogurt may separate after thawing, so stir it well while reheating; thaw the soup in the refrigerator rather than on the counter.
Leaf soup with ground meat can be served either as a starter or as a light main dish. A grain such as rice or bulgur makes it more filling, while a smaller bowl pairs naturally with other dishes in a meal.
Vitamins
Vitamin K
91.2µg · 76% DV
B12
1.01µg · 42% DV
Vitamin A
348µg · 39% DV
B3
3.36mg · 21% DV
Minerals
Sodium
672mg · 29% DV
Selenium
16µg · 29% DV
Manganese
0.53mg · 23% DV
Copper
0.19mg · 21% DV
Potassium ⭐
504mg · 15% 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.
Leaf soup with ground meat is a home-style Turkish soup made with finely chopped tender vine leaves, minced meat and onion; some versions include rice or bulgur to make it more substantial. Recipes vary by region and season, depending on the leaves available, and the ingredients are simmered in water or stock.
Served hot, it has a gently tangy, leafy flavour balanced by the savoury meat. In Turkey it can be part of a simple lunch or supper, often alongside yoghurt or salad. It offers protein from the meat, with iron and vitamin C among the nutrients associated with its ingredients. For a lighter bowl, use a modest amount of oil and enjoy it on its own or with a small serving of yoghurt.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.76g
MONOUNSATURATED
3.24g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.