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Traditional sour soup, Maraş style, yogurt, bulgur, chickpeas, spices
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Maraş region sour soup (220 g) has 150 calories. That works out to 68 calories per 100 g. It contains 22.4 g of carbs, 6.8 g of protein, 3.3 g of fat and 4.6 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
150
KCAL / 220G
Carbs
22.4g
· 8% DV
Protein
6.8g
· 14% DV
Fat
3.3g
· 4% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 19% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 682 mg | 30% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 4.6 g | 16% |
| Protein | 6.8 g | 14% |
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) | 220 g | 150 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 150 g | 102 kcal |
| 1 bottle (small) | 180 g | 122 kcal |
| 1 serving (medium) | 220 g | 150 kcal |
| 1 bottle (medium) | 250 g | 170 kcal |
| 1 cup (large) | 300 g | 204 kcal |
| 1 serving (large) | 300 g | 204 kcal |
| 1 bottle (large) | 350 g | 238 kcal |
Calculated from 68 calories per 100 g.
Maraş region sour soup is a Turkish yogurt-based soup traditionally made with bulgur, chickpeas and spices. Recipes vary by household, and some versions use additional grains or legumes, so there is no single fixed ingredient list.
Maraş region sour soup is made by simmering bulgur and chickpeas until tender, then stirring in a yogurt mixture. To help keep the yogurt smooth, temper it with spoonfuls of hot broth before adding it gradually to the pot.
Maraş region sour soup comes from the Maraş area of Turkey, now associated with Kahramanmaraş. It is a regional home-style soup, and families may vary the grains, legumes and seasonings in their own versions.
Temper the yogurt before adding it to Maraş region sour soup. Whisk it smooth, mix in hot broth a little at a time, then stir it into the pot over gentle heat; avoid bringing the finished soup to a hard boil.
No, Maraş region sour soup is not simply another name for yayla soup. Both can use yogurt, but Maraş region sour soup is associated with bulgur and chickpeas, while yayla soup is commonly made with rice and mint.
Yes, you can make Maraş region sour soup without chickpeas, although the result will differ from versions that include them. Add another cooked legume if you want a similar hearty texture, or leave them out and adjust the seasoning.
Serve Maraş region sour soup with bread or pide and a simple salad. Because the soup already contains grains and legumes, a lighter side dish complements it without making the meal feel too heavy.
Maraş region sour soup keeps for about 2–3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat to reduce repeated heating and changes in texture.
Yes, but the yogurt in Maraş region sour soup may separate or become grainy after thawing. For better texture, freeze the soup before adding the yogurt mixture, then thaw, reheat gently and stir in freshly prepared yogurt.
Maraş region sour soup is usually served hot. You can let it cool to a warm temperature before eating, but it is not typically served chilled like a cold yogurt soup.
Vitamins
Biotin
4.62µg · 15% DV
B12
0.29µg · 12% DV
B2
0.15mg · 12% DV
B1
0.13mg · 11% DV
Minerals
Sodium
682mg · 30% DV
Copper
0.15mg · 17% DV
Phosphorus
106mg · 15% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 calories in 1 cup (medium) (220 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.
Maraş region sour soup is a homestyle soup from southeastern Turkey, made with yogurt, bulgur, chickpeas and spices. The yogurt gives it a pleasantly tangy character, while the grains and chickpeas make it more substantial than a thin broth; recipes can vary from kitchen to kitchen.
In Turkey it is commonly served hot as a first course, especially on chilly days, or enjoyed as a light meal at home. Its mix of legumes and bulgur brings some fibre and plant protein alongside the yogurt. Serve it with fresh herbs or a simple salad for a balanced meal, or with bread if you’d like something more filling.
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 3
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
— 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
1.54g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.