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Hearty Turkish soup with vegetables and meat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mengen Soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 18 g of carbs, 6.3 g of protein, 3.8 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
18g
· 7% DV
Protein
6.3g
· 13% DV
Fat
3.8g
· 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 55% · Protein 19% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 625 mg | 27% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 6.3 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 | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 serving (small) | 200 g | 110 kcal |
| 1 serving (large) | 300 g | 165 kcal |
| 1 bottle (medium) | 330 g | 182 kcal |
| 1 cup (large) | 350 g | 193 kcal |
| 1 bottle (large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Mengen Soup is a Turkish regional soup associated with Mengen in Bolu province. It is typically a savory, hearty soup with pieces of meat and mushrooms, though recipes vary and may include vegetables, rice, or a thickener.
Mengen Soup commonly includes meat, mushrooms, and vegetables, often cooked in stock. Some versions add rice, tomato paste, or flour to adjust the flavor and texture, so ingredients can differ between household and restaurant recipes.
Mengen Soup comes from the Mengen district of Bolu, northwestern Turkey. The district is especially associated with a strong cooking tradition, and the soup is one of its locally known dishes.
Mengen Soup is usually made by cooking small pieces of meat with mushrooms and other ingredients, then simmering them in stock until tender. Some recipes first sauté the ingredients and add rice or flour for a fuller broth.
Mengen Soup has a savory, earthy flavor from its meat and mushrooms, with herbs or vegetables adding freshness. Its taste and richness vary with the stock and seasonings used, but it is generally served as a warming, hearty soup.
Mengen Soup is often served as a starter, but a generous bowl can also work as a light meal because it contains meat and mushrooms. Bread or a simple salad makes a practical accompaniment.
Yes, you can make Mengen Soup without meat by using vegetable stock and letting the mushrooms and vegetables provide the savory base. The result is a variation rather than the usual meat-based version, with a lighter flavor.
Yes, Mengen Soup can be made ahead and refrigerated once it has cooled. Reheat it thoroughly before serving; if rice or flour has thickened the broth while it stood, stir in a little hot water to loosen it.
Yes, Mengen Soup can be frozen in a sealed container, although the mushrooms and any rice may soften or change texture after thawing. Thaw it in the refrigerator and reheat thoroughly, stirring to restore an even consistency.
Serve Mengen Soup with crusty bread, a simple green salad, or a light vegetable side. Since the soup is usually savory and filling, uncomplicated accompaniments complement it without competing with the meat-and-mushroom flavor.
Vitamins
Vitamin A
112.5µg · 13% DV
B12
0.3µg · 13% DV
Biotin
3µg · 10% DV
Vitamin C
8.75mg · 10% DV
Minerals
Sodium
625mg · 27% DV
Copper
0.13mg · 14% DV
Phosphorus
70mg · 10% DV
Selenium
5.25µg · 10% DV
Potassium ⭐
238mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 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.
Mengen Soup takes its name from Mengen, a town in Bolu in northwestern Turkey. It is a regional soup usually made with small pieces of meat, mushrooms and vegetables simmered in broth; recipes vary, and some include rice or a little flour to give the soup more body.
The broth is savory and light, with tender mushrooms and meat, and it is commonly served hot with herbs on top. In Turkey, it may start a lunch or dinner, or make a comforting light meal on its own. At 2.5 g of protein per 100 g, it is not especially protein-dense despite the meat. Pair it with bread and a crisp salad, or keep the meal lighter by using a modest amount of oil.
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
— 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
1g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.