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A thick, creamy off-white soup with visible cracked wheat and green lentils, served in a bowl with a small red pepper-oil garnish on top.
●Low GI

Pestukan soup Calories

Nutritious, traditional soup, source of protein and fiber

In season: Autumn · Winter

CALORIES · 100 G

78kcal

GI

45low

POTASSIUM · 100 G

110mg

FIBER · 100 G

2.1g

Quick answer

1 cup (medium) of Pestukan soup (250 g) has 195 calories. That works out to 78 calories per 100 g. It contains 26.3 g of carbs, 8 g of protein, 5.5 g of fat and 5.3 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Pestukan soup Nutrition Facts

Selected: 1 cup (medium) · 250 g

195

KCAL / 250G

Carbs

26.3g

· 10% DV

Protein

8g

· 16% DV

Fat

5.5g

· 7% DV

Fiber

5.3g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 17% · Fat 27%

Pestukan soup nutrition facts table · 1 cup (medium) (250 g)

NutrientAmount% DV
Calories195 kcal
Total fat5.5 g7%
Saturated fat1 g5%
Trans fat0 g
Sodium800 mg35%
Total carbohydrate26.3 g10%
Fiber5.3 g19%
Protein8 g16%

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 Pestukan soup?

ServingAmountCalories
1 cup (medium)250 g195 kcal
100 g100 g78 kcal
1 bottle (extra small)100 g78 kcal
1 bottle (small)150 g117 kcal
1 cup (small)150 g117 kcal
1 bottle (small)200 g156 kcal
1 bottle (large)330 g257 kcal
1 cup (large)350 g273 kcal
1 bottle (jumbo)500 g390 kcal
1 bottle (extra large)750 g585 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Pestukan soup

What is Pestukan soup?

Pestukan soup is a traditional regional soup made with pestukan, a fermented yogurt product, often alongside wheat and chickpeas. Its tangy flavor and exact ingredients vary between household and regional recipes.

What does Pestukan soup taste like?

Pestukan soup tastes tangy and savory, with a creamy yogurt-based broth and a hearty texture when made with wheat or chickpeas. Herbs such as mint may add a fresh, aromatic note.

How do you make Pestukan soup?

To make Pestukan soup, cook the wheat and chickpeas until tender, then gradually stir in pestukan thinned with water. Keep the soup over low heat and stir steadily so the fermented dairy does not split.

Where does Pestukan soup come from?

Pestukan soup is associated with parts of eastern and southeastern Turkey, where pestukan is used in traditional cooking. Recipes differ locally, so the grains, herbs, and thickness can vary from one version to another.

What is pestukan in Pestukan soup?

Pestukan is a traditional fermented yogurt product that gives Pestukan soup its characteristic sourness. It is not simply a fresh yogurt topping; its fermented flavor is central to the soup’s distinctive taste.

Can you use yogurt instead of pestukan in Pestukan soup?

Yes, strained yogurt can stand in for pestukan in Pestukan soup, although the result will have a milder, less distinctive fermented flavor. Thin it with water and stir it in gradually over low heat.

How do you stop Pestukan soup from curdling?

Keep Pestukan soup at a gentle simmer rather than letting it boil vigorously. Add the pestukan mixture gradually to the cooked grains while stirring; a sudden change in heat is more likely to make the dairy separate.

What is usually served with Pestukan soup?

Pestukan soup is often served hot as a filling meal, with bread alongside it. A simple salad or fresh herbs can complement its tangy, hearty flavor without competing with the fermented yogurt.

How should you store and reheat Pestukan soup?

Refrigerate leftover Pestukan soup in a covered container once it has cooled, and use it within a few days. Reheat it slowly over low heat, stirring often, because rapid boiling can cause the yogurt-based broth to split.

Can Pestukan soup be frozen?

Pestukan soup can be frozen, but its yogurt-based broth may separate and turn grainy when thawed. For a better texture, freeze the cooked grains and chickpeas separately, then add the pestukan when you finish reheating them.

Pestukan soup Vitamins & Minerals

Vitamins

Vitamin K

17.5µg · 15% DV

B1

0.15mg · 13% DV

B3

1.75mg · 11% DV

Vitamin A

95µg · 11% DV

Minerals

Sodium

800mg · 35% DV

Copper

0.18mg · 20% DV

Manganese

0.33mg · 14% DV

Phosphorus

95mg · 14% DV

Potassium ⭐

275mg · 8% DV

Pestukan soup Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

12.5
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pestukan soup

To burn the 195 calories in 1 cup (medium) (250 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pestukan soup?

Pestukan soup is a traditional soup from eastern and southeastern Turkey, made with pestukan, a fermented yoghurt product. Wheat or cracked wheat and chickpeas are common additions, though household and regional versions vary. It has a gently tangy, yoghurt-based broth that thickens as the grains soften, with a hearty texture from the chickpeas. It is usually served hot, often finished with mint and a little oil, as a meal in its own right or alongside other dishes. The yoghurt, pulses and grains contribute protein and fibre, making it more substantial than a light broth. For a lighter bowl, go easy on the oily topping and pair it with a fresh salad.

How Nutritious Is Pestukan soup?

Nutrient density

High

60/ 100

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

48/ 100

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 Pestukan 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 Pestukan soup Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pestukan soup Good For?

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

Pestukan soup Fat Profile

SATURATED

1g

MONOUNSATURATED

1.75g

POLYUNSATURATED

1.25g

⚖️

Omega 6:3 ratio 4.4:1

Above the ideal 4:1 (4.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.