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Nutritious, traditional soup, source of protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 800 mg | 35% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 5.3 g | 19% |
| Protein | 8 g | 16% |
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 | 195 kcal |
| 100 g | 100 g | 78 kcal |
| 1 bottle (extra small) | 100 g | 78 kcal |
| 1 bottle (small) | 150 g | 117 kcal |
| 1 cup (small) | 150 g | 117 kcal |
| 1 bottle (small) | 200 g | 156 kcal |
| 1 bottle (large) | 330 g | 257 kcal |
| 1 cup (large) | 350 g | 273 kcal |
| 1 bottle (jumbo) | 500 g | 390 kcal |
| 1 bottle (extra large) | 750 g | 585 kcal |
Calculated from 78 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 195 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.
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.
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.
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
✓ 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
1.75g
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.