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Mallow soup Calories
Fiber-rich, low-calorie vegetable soup
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mallow soup (240 g) has 77 calories. That works out to 32 calories per 100 g. It contains 11.5 g of carbs, 3.4 g of protein, 2.4 g of fat and 3.8 g of fiber. Its 187.2 µg of Vitamin K covers 156% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mallow soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
77
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
3.4g
· 7% DV
Fat
2.4g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 17% · Fat 26%
Mallow soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 3.4 g | 7% |
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 Mallow soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 77 kcal |
| 1 tablespoon (mini) | 15 g | 5 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 150 g | 48 kcal |
| 1 cup (small) | 180 g | 58 kcal |
| 1 serving (medium) | 250 g | 80 kcal |
| 1 cup (large) | 320 g | 102 kcal |
| 1 serving (large) | 400 g | 128 kcal |
| 1 bottle (whole) | 500 g | 160 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Mallow soup
What is mallow soup made of?
Mallow soup is made mainly with mallow leaves, often cooked with onion and water or stock. Depending on the regional recipe, it may also include rice or bulgur, and some versions are finished with yogurt, lemon, or herbs.
How do you make mallow soup?
To make mallow soup, wash and chop the leaves, soften onion in a little oil, then add the mallow and water or stock and simmer until tender. Rice or bulgur can make it heartier. A homemade version made from these basic ingredients is minimally processed.
Why does mallow soup become slimy?
Mallow soup can feel slippery or slightly stretchy because mallow leaves naturally contain mucilage, a gel-like substance. This texture is normal, not a sign that the soup has spoiled. Chop the leaves finely and adjust the liquid if you prefer a thinner soup.
What does mallow soup taste like?
Mallow soup has a mild, leafy, slightly earthy taste, rather than a strongly bitter flavor. Onion, lemon, yogurt, or herbs can shape the final flavor, so the soup may taste tangy or creamy depending on how it is prepared.
Can you make mallow soup with dried mallow?
Yes, dried mallow can be used in mallow soup, although fresh leaves are common in seasonal home recipes. Rinse the dried leaves and rehydrate them before cooking, then adjust the liquid because they may absorb more than fresh mallow.
Is mallow soup traditionally vegetarian?
Many mallow soup recipes are vegetarian or vegan when made with water or vegetable stock and plant-based additions. Some cooks use meat stock or add meat, so the recipe varies; the soup does not require meat to have flavor.
Can you freeze mallow soup?
Yes, mallow soup can be frozen in airtight, freezer-safe portions once it has cooled. The leaves may become softer and the texture can change after thawing, especially in yogurt-based versions. Stir it well while reheating and avoid freezing it more than once.
How should you serve mallow soup?
Serve mallow soup hot, with lemon or herbs if you like a brighter flavor. Bread is a simple accompaniment, while a spoonful of yogurt works well with versions that are not already creamy. Add toppings just before serving to keep their texture.
Is mallow soup good for you?
Mallow soup can be a nourishing, minimally processed meal when prepared at home with vegetables and modest amounts of oil. Its mallow leaves contribute fiber, while heavy cream or generous added fat can make a particular recipe richer.
How long does mallow soup keep in the refrigerator?
Keep mallow soup covered in the refrigerator and chill it promptly after cooking. Reheat only the portion you plan to eat until it is steaming hot. Discard it if it develops an unusual smell, appearance, or bubbling.
Mallow soup Vitamins & Minerals
Vitamins
Vitamin K
187.2µg · 156% DV
Vitamin A
230.4µg · 26% DV
Vitamin C
22.8mg · 25% DV
Folate
67.2µg · 17% DV
Minerals
Manganese
0.53mg · 23% DV
Sodium
504mg · 22% DV
Calcium
187mg · 19% DV
Copper
0.17mg · 19% DV
Potassium ⭐
528mg · 16% DV
Mallow soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow soup
To burn the 77 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.
What is Mallow soup?
Mallow soup is a home-style Turkish soup made with mallow leaves, usually cooked with onion. Recipes vary by region and household; some include bulgur or rice. The leaves soften as they cook, giving the soup a gentle, leafy flavour and a slightly thick texture. In Turkey it is commonly served hot as a starter or as a light meal, sometimes with lemon and bread at the table.
Vegetable-based and a source of fibre, it can be a light choice: it has 32 calories per 100 g. Use a modest amount of oil to keep it lighter, or pair it with bread or yogurt for a more substantial meal.
How Nutritious Is Mallow soup?
Nutrient density
High
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 Mallow 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 Mallow soup Contain Allergens?
No known major allergens
Which Diets Is Mallow soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Mallow soup Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.