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Light yogurt-based soup with rice and mint
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Rice yogurt soup with mint (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 14.6 g of carbs, 5.5 g of protein, 4.8 g of fat and 0.5 g of fiber. Its 151.2 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
14.6g
· 5% DV
Protein
5.5g
· 11% DV
Fat
4.8g
· 6% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 18% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.07 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 5.5 g | 11% |
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) | 240 g | 125 kcal |
| 1 tablespoon (mini) | 15 g | 8 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (medium) | 250 g | 130 kcal |
| 1 cup (large) | 320 g | 166 kcal |
| 1 serving (large) | 400 g | 208 kcal |
| 1 bottle (jumbo) | 500 g | 260 kcal |
Calculated from 52 calories per 100 g.
Rice yogurt soup with mint is made by simmering rice until tender, then stirring in a yogurt mixture and finishing with mint. Temper the yogurt with a little hot broth before adding it gradually, and keep the soup at a gentle simmer rather than a rolling boil.
To prevent rice yogurt soup with mint from curdling, bring the yogurt gradually up to temperature before adding it to the pot. Whisk in a little hot broth first, stir continuously as you pour, and avoid boiling the soup hard afterward.
Rice yogurt soup with mint can be frozen, but the yogurt may separate and the rice can become soft after thawing. For a better texture, freeze the cooked rice and broth before adding the yogurt mixture, then finish the soup after thawing.
Rice yogurt soup with mint is closely related to Turkish yayla soup and may be a version of it. Both typically combine yogurt, rice, and mint, while recipes differ on whether they include flour or egg in the yogurt tempering.
Plain, unsweetened yogurt works best in rice yogurt soup with mint. Full-fat yogurt usually gives a smoother, richer result, while strained yogurt is thicker and may need loosening with water or broth before it is tempered.
Rice yogurt soup with mint is usually served hot, with the mint aroma especially noticeable when freshly added. It can also be eaten chilled, though the rice thickens the soup as it stands; stir in a little water if needed.
Yes, rice yogurt soup with mint can be made without egg. Many home versions use only yogurt, while flour or egg may be added to the tempering for extra stability; warming the yogurt gradually still helps prevent curdling.
Rice yogurt soup with mint keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly rather than leaving it out, and reheat gently while stirring so the yogurt is less likely to separate.
Rice yogurt soup with mint pairs well with crusty bread, a fresh salad, or a simple vegetable dish. Its creamy, tangy flavor also works as a light first course before a more substantial meal.
Rice yogurt soup with mint thickens because rice continues to absorb liquid as the soup cools and rests. Stir in warm water or broth a little at a time when reheating, then adjust the seasoning before serving.
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
3.84µg · 13% DV
B5
0.53mg · 11% DV
Minerals
Sodium
528mg · 23% DV
Phosphorus
151mg · 22% DV
Calcium
187mg · 19% DV
Iodine
17µg · 11% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 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 yogurt soup with mint is a homestyle soup made by simmering rice with yogurt and seasoning it with mint. It is closely related to the yogurt-based soups served across Turkey, where recipes vary from kitchen to kitchen and the texture can be either quite smooth or gently thickened with rice.
Serve it warm, often with dried mint and a little melted butter on top. It works as a light lunch or as a first course alongside vegetables, beans or grilled foods. The yogurt gives it a mild tang, while the rice makes it more sustaining; at 52 calories per 100 g, it is relatively light. For a simpler, lighter bowl, go easy on the butter and pair it with a fresh salad.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.88g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.