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Traditional Aegean soup made with wild greens
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Port soup (220 g) has 84 calories. That works out to 38 calories per 100 g. It contains 13.6 g of carbs, 3.5 g of protein, 1.5 g of fat and 4.6 g of fiber. Its 83.6 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
84
KCAL / 220G
Carbs
13.6g
· 5% DV
Protein
3.5g
· 7% DV
Fat
1.5g
· 2% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 17% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 572 mg | 25% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 4.6 g | 16% |
| Protein | 3.5 g | 7% |
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) | 220 g | 84 kcal |
| 100 g | 100 g | 38 kcal |
| 1 bottle (extra small) | 100 g | 38 kcal |
| 1 cup (small) | 120 g | 46 kcal |
| 1 bottle (small) | 150 g | 57 kcal |
| 1 bottle (small) | 250 g | 95 kcal |
| 1 bottle (large) | 330 g | 125 kcal |
| 1 cup (large) | 350 g | 133 kcal |
| 1 bottle (jumbo) | 500 g | 190 kcal |
| 1 bottle (extra large) | 750 g | 285 kcal |
Calculated from 38 calories per 100 g.
Port soup is a traditional Aegean Turkish soup made with wild greens. Recipes vary with the season and locality, so the particular greens—and the soup’s flavor—can differ from one household to another.
No. Aegean Port soup is a Turkish wild-greens soup, not a soup made with port wine. The name can be misleading in English, but the defining ingredient is a mixture of edible greens.
Port soup, as named here, is Turkish, associated with the Aegean region. It is not a traditional Portuguese soup; its character comes from the local practice of cooking seasonal edible greens.
Port soup uses whichever edible greens are available locally and in season. A cook might use dandelion-like greens, mallow, nettle, or other regional plants, but recipes vary; use wild plants only when their identity is certain.
To make Port soup, clean and chop the greens, then cook them—often with onion and olive oil—until tender. Add water or vegetable stock and simmer; household recipes may include other ingredients, so there is no single fixed formula.
Port soup tastes green and herbaceous, with its exact flavor shaped by the mix of wild greens. Some plants bring a pleasantly bitter or earthy note; a squeeze of lemon can brighten the finished soup.
Yes. A mix of familiar edible greens from a market can stand in when wild Aegean greens are unavailable. The flavor will not be exactly the same, but you can still make a satisfying greens-based soup.
Port soup is usually served hot, often with lemon so diners can adjust the brightness to taste. It also pairs well with bread or other vegetable dishes; yogurt is an optional addition, not essential to the soup.
Port soup keeps for about three days in a covered container in the refrigerator when cooled promptly after cooking. Reheat only the amount you plan to eat, and discard soup that has been left at room temperature for too long.
Yes, Port soup can be frozen in airtight, portion-sized containers. The greens may soften after thawing, so the texture can change; add lemon or any optional yogurt topping after reheating rather than before freezing.
Vitamins
Vitamin K
83.6µg · 70% DV
Vitamin A
462µg · 51% DV
Vitamin C
19.8mg · 22% DV
Folate
70.4µg · 18% DV
Minerals
Sodium
572mg · 25% DV
Copper
0.13mg · 14% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
374mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 1 cup (medium) (220 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.
Port soup is a traditional Aegean Turkish soup made with wild greens. The particular greens can vary with the season and what is gathered locally, so recipes differ from one home or region to another. It is a vegetable-led soup whose character comes from the greens rather than a heavy, rich base.
In Turkey, it is served warm as a light meal or as a first course at lunch or dinner; a squeeze of lemon and bread make simple accompaniments. Outside the Aegean, it can be an easy way to bring seasonal greens to the table. It provides 2.1 g of fibre per 100 g and is low in fat, so pair it with beans or another protein-rich dish if you want a more filling meal.
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
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.22g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.