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Traditional wheat and yogurt soup
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mati soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 26.3 g of carbs, 6.5 g of protein, 4 g of fat and 3 g of fiber. Its 5.5 µg of Biotin covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 250 g
175
KCAL / 250G
Carbs
26.3g
· 10% DV
Protein
6.5g
· 13% DV
Fat
4g
· 5% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 16% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 3 g | 11% |
| Protein | 6.5 g | 13% |
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) | 250 g | 175 kcal |
| 100 g | 100 g | 70 kcal |
| 1 bottle (mini) | 150 g | 105 kcal |
| 1 cup (small) | 150 g | 105 kcal |
| 1 bottle (small) | 200 g | 140 kcal |
| 1 bottle (large) | 330 g | 231 kcal |
| 1 cup (large) | 350 g | 245 kcal |
| 1 bottle (large) | 400 g | 280 kcal |
| 1 bottle (jumbo) | 500 g | 350 kcal |
Calculated from 70 calories per 100 g.
Mati soup is a traditional Turkish soup made with wheat and yogurt. The wheat is cooked until tender, then combined with the yogurt mixture for a creamy texture and a gently tangy taste.
To make Mati soup, cook the wheat until soft, then stir in a yogurt mixture. First temper the yogurt with a little hot broth, add it gradually, and keep the soup from boiling vigorously so the yogurt does not curdle.
Wheat and yogurt are the defining ingredients in Mati soup. Depending on the recipe, cooks may also use water or stock, mint, and butter; the herbs and finishing fat can vary between household and regional versions.
Mati soup is a traditional Turkish regional dish, but its precise regional origin is not consistently documented. It is safest to describe it as a wheat-and-yogurt soup rather than attribute it to a particular Turkish city without a reliable source.
The yogurt in Mati soup can curdle if it goes straight from cold into hot broth or if the finished soup boils hard. Temper the yogurt with warm broth first, add it gradually, and heat the soup gently afterward.
No, Mati soup and ayran aşı are related yogurt-and-grain soups, but they are not necessarily the same recipe. The grain, whether yogurt or ayran is used, and the herbs can differ by local and household tradition.
Mati soup is generally made with wheat suitable for soups. If using whole wheat kernels, soak them ahead of cooking and make sure they are tender before adding the yogurt mixture.
Mati soup is usually served hot. Mint and melted butter are common toppings, and gentle reheating helps preserve its creamy texture without making the yogurt separate.
If Mati soup becomes too thick, stir in a little hot water until it reaches the consistency you want. Adding warm liquid gradually helps keep the soup’s temperature even and its yogurt mixture smooth.
Cool leftover Mati soup and refrigerate it in a covered container. Reheat it gently over low heat, stirring often; boiling it hard can cause the yogurt to separate.
Vitamins
Biotin
5.5µg · 18% DV
B2
0.2mg · 15% DV
B12
0.3µg · 13% DV
B1
0.13mg · 11% DV
Minerals
Sodium
575mg · 25% DV
Manganese
0.33mg · 14% DV
Copper
0.13mg · 14% DV
Phosphorus
95mg · 14% DV
Potassium ⭐
213mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 175 calories in 1 cup (medium) (250 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.
Mati soup is a traditional Turkish soup made with wheat and yogurt. Recipes vary by region and household, but the grain gives it substance while yogurt brings a gentle tang and a creamy consistency.
It is served warm as a comforting home-cooked meal, especially in cooler weather, and can be eaten on its own or alongside other dishes. Its nutritional profile is chiefly that of a grain-based soup, with yogurt contributing some protein; a 100 g portion provides 2.6 g of protein. For a lighter meal, pair it with a fresh salad and keep any added oil modest.
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
— 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
2g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.