Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍲
Light protein-containing yogurt soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Rice-free, cream-free yogurt soup (240 g) has 127 calories. That works out to 53 calories per 100 g. It contains 12.2 g of carbs, 7.7 g of protein, 5.3 g of fat and 0.2 g of fiber. Its 211.2 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
127
KCAL / 240G
Carbs
12.2g
· 4% DV
Protein
7.7g
· 15% DV
Fat
5.3g
· 7% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 24% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 127 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.12 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 0.2 g | 1% |
| Protein | 7.7 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 127 kcal |
| 1 tablespoon (medium) | 15 g | 8 kcal |
| 100 g | 100 g | 53 kcal |
| ½ cup (small) | 120 g | 64 kcal |
| 1 serving (small) | 180 g | 95 kcal |
| 1 serving (large) | 300 g | 159 kcal |
| 1.5 cup (large) | 360 g | 191 kcal |
| 2 cup (extra large) | 480 g | 254 kcal |
Calculated from 53 calories per 100 g.
Rice-free, cream-free yogurt soup is made by whisking yogurt with egg and flour, then gradually blending in warm water. Cook the mixture while stirring until it thickens, and finish with dried mint warmed in butter or oil.
To keep rice-free, cream-free yogurt soup smooth, temper the yogurt mixture with warm water before adding it to the pot. Pour it in gradually and stir continuously as the soup heats; sudden high heat can make the yogurt separate.
Egg and flour thicken rice-free, cream-free yogurt soup, while the yogurt gives it body and tang. Whisk the flour thoroughly into the yogurt mixture before cooking so it thickens evenly without forming lumps.
Rice-free, cream-free yogurt soup typically contains yogurt, egg, flour, water, and salt. Dried mint is a common finishing touch, often warmed in butter or oil; the precise seasoning varies by recipe.
Rice-free, cream-free yogurt soup is usually served hot after cooking. Add its mint-and-butter topping just before serving; unlike chilled yogurt soups, this cooked version can thicken as it sits and may need stirring before serving.
Rice-free, cream-free yogurt soup pairs well with crusty bread, a fresh salad, or roasted vegetables. These sides complement its tangy, minty flavor without making the meal feel as heavy as serving it with another rich dish.
To thicken rice-free, cream-free yogurt soup, whisk a little more flour into the yogurt mixture before cooking. Avoid adding dry flour straight to the hot soup, since it can clump instead of blending smoothly.
Yes, you can reheat rice-free, cream-free yogurt soup gently on the stove. Stir it frequently over low heat, adding a little water if it has thickened; avoid bringing it to a rapid boil, which can split the yogurt.
Freezing rice-free, cream-free yogurt soup is not ideal because the yogurt mixture may separate and turn grainy after thawing. For a smoother result, refrigerate leftovers and reheat them gently, or make the soup fresh.
Dried mint is the classic seasoning for rice-free, cream-free yogurt soup. A little black pepper or chili flakes can add warmth, but use them sparingly so they do not overpower the soup’s tangy yogurt flavor.
Vitamins
B2
0.34mg · 26% DV
B12
0.53µg · 22% DV
Biotin
5.04µg · 17% DV
B5
0.72mg · 14% DV
Minerals
Phosphorus
211mg · 30% DV
Calcium
269mg · 27% DV
Sodium
444mg · 19% DV
Iodine
26µg · 17% DV
Potassium ⭐
353mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 127 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.
Rice-free, cream-free yogurt soup is a Turkish-style yogurt soup made without the rice and cream found in some versions. Yogurt is usually mixed with water and flour for body, and egg may be used to help bind the mixture as it cooks. Dried mint is a familiar seasoning.
It is served warm, either as a light meal or as a starter, often with bread. The yogurt gives the soup a gentle tang and a smooth, comforting texture, while mint adds a fragrant note. With 3.2 g of protein per 100 g, it is a light soup that also provides some protein. For a simple, lighter serving, keep any oil added on top modest; add bread if you would like a more filling meal.
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.
Contains these 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
3g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.