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Pea yogurt soup Calories
Light soup providing protein, calcium, and fiber from yogurt and peas
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pea yogurt soup (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 17.3 g of carbs, 9.1 g of protein, 5.8 g of fat and 3.6 g of fiber. Its 213.6 mg of Phosphorus covers 31% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pea yogurt soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
156
KCAL / 240G
Carbs
17.3g
· 6% DV
Protein
9.1g
· 18% DV
Fat
5.8g
· 7% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 23% · Fat 33%
Pea yogurt soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 3.6 g | 13% |
| Protein | 9.1 g | 18% |
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 Pea yogurt soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 156 kcal |
| 100 g | 100 g | 65 kcal |
| ½ cup (small) | 120 g | 78 kcal |
| 1 cup (small) | 180 g | 117 kcal |
| 1 serving (medium) | 300 g | 195 kcal |
| 1.5 cup (large) | 360 g | 234 kcal |
| 1 serving (large) | 450 g | 293 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Pea yogurt soup
How do you make pea yogurt soup?
Pea yogurt soup is made by cooking peas until tender, then stirring in a tempered yogurt mixture. Whisk yogurt smooth, loosen it gradually with hot soup liquid, and pour it into the pot while stirring. Keep the heat gentle once the yogurt is added.
How do you stop pea yogurt soup from curdling?
Temper the yogurt before adding it to pea yogurt soup. Whisk hot broth into the yogurt a little at a time, then stir the warmed mixture into the pot; avoid bringing the finished soup to a hard boil, which can make the yogurt separate.
Can pea yogurt soup be served cold?
Yes, pea yogurt soup can be served cold. Its tangy yogurt base works well chilled, especially in warm weather. Cool the cooked soup promptly, refrigerate it, and stir before serving because the texture may thicken as it rests.
Can you use frozen peas in pea yogurt soup?
Yes, frozen peas work well in pea yogurt soup and do not need to be thawed first. Add them to the cooking liquid and simmer until tender before stirring in the yogurt mixture, so the dairy does not spend longer than necessary on the heat.
Does pea yogurt soup contain rice?
Pea yogurt soup may contain rice, but recipes vary. Rice gives the soup a thicker, more substantial texture; cook it with the peas until tender before adding the yogurt. Some versions leave it out to keep the peas and yogurt as the focus.
Can Greek yogurt be used in pea yogurt soup?
Yes, Greek yogurt can be used in pea yogurt soup, but its thickness can make the soup heavier and harder to blend smoothly. Whisk it well and thin it with warm broth before adding; full-fat or regular yogurt usually gives a looser finish.
What herbs go well in pea yogurt soup?
Mint and dill both pair well with pea yogurt soup. Mint gives it a familiar, savory yogurt-soup flavor, while dill highlights the peas’ fresh taste. Add delicate fresh herbs near the end so their aroma is not lost during cooking.
What should you serve with pea yogurt soup?
Serve pea yogurt soup with crusty bread, a crisp salad, or a simple grain dish. Since the soup is creamy and tangy, a fresh, lightly dressed side balances it; it can also work as a starter before roasted vegetables or a main course.
How long does pea yogurt soup last in the fridge?
Pea yogurt soup keeps for about 2–3 days in a covered container in the refrigerator. Chill leftovers promptly, and reheat them gently while stirring rather than boiling; yogurt-based soups can separate when heated too quickly.
Can you freeze pea yogurt soup?
Freezing pea yogurt soup is not ideal because the yogurt can separate and become grainy when thawed. For better results, freeze the cooked pea base without the yogurt, then prepare and stir in the yogurt mixture after thawing and reheating.
Pea yogurt soup Vitamins & Minerals
Vitamins
B2
0.31mg · 24% DV
B12
0.43µg · 18% DV
Vitamin C
15.6mg · 17% DV
Folate
67.2µg · 17% DV
Minerals
Phosphorus
214mg · 31% DV
Calcium
252mg · 25% DV
Sodium
444mg · 19% DV
Iodine
29µg · 19% DV
Potassium ⭐
420mg · 12% DV
Pea yogurt soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea yogurt soup
To burn the 156 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 Pea yogurt soup?
Pea yogurt soup is a Turkish home-style soup made with yogurt and peas. The yogurt gives it a gently tangy, creamy base, while the peas bring a mild sweetness and little bursts of texture. Recipes vary from kitchen to kitchen, so the soup may be thicker or more brothy.
It is usually served warm as a light lunch or starter, sometimes with bread; mint is a natural match for its fresh, tart flavour. Yogurt contributes protein and calcium, and peas add fibre, making this a lighter choice than many creamy soups. Pair it with a simple salad for an easy meal, or keep the portion modest if serving it before a larger main course.
How Nutritious Is Pea yogurt 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 Pea yogurt 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 Pea yogurt soup Contain Allergens?
Contains these allergens:
Which Diets Is Pea yogurt soup Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Pea yogurt soup Fat Profile
SATURATED
3.24g
MONOUNSATURATED
1.49g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.