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Nutritious, regional herb soup
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Sirgan soup (220 g) has 84 calories. That works out to 38 calories per 100 g. It contains 12.5 g of carbs, 3.5 g of protein, 2.4 g of fat and 2.6 g of fiber. Its 92.4 µg of Vitamin K covers 77% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
84
KCAL / 220G
Carbs
12.5g
· 5% DV
Protein
3.5g
· 7% DV
Fat
2.4g
· 3% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 16% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 2.6 g | 9% |
| 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 (mini) | 100 g | 38 kcal |
| 1 cup (small) | 120 g | 46 kcal |
| 1 bottle (small) | 200 g | 76 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.
Sirgan soup is a regional herb soup made with sirgan leaves, commonly identified with stinging nettle. Recipes vary; some include onion and bulgur, while others keep the ingredients simple with broth or water.
Sirgan soup has a mild, earthy, leafy flavor, similar to other cooked greens. Onion, broth, and any grain added to the pot can make it more savory and hearty.
To make Sirgan soup, clean and chop the leaves, then cook them with onion and water or broth until tender. Regional recipes may add bulgur or other ingredients, so there is no single required formula.
Yes, Sirgan soup is a regional dish associated with parts of eastern and southeastern Turkey. It is not made from one fixed recipe, and the ingredients and name can vary between local communities.
No, properly cooked Sirgan soup should not sting. Cooking neutralizes the nettle's stinging hairs, but handle raw leaves carefully and avoid tasting them before they have been thoroughly cooked.
Yes, bulgur is optional in Sirgan soup. Some versions use it to make the soup more substantial, while others rely on the herb and broth; leave it out or use another grain if your recipe calls for one.
Yes, Sirgan soup can be frozen in a sealed, freezer-safe container. Leave room for expansion, thaw it in the refrigerator, and reheat it thoroughly; the leaves may soften further after freezing.
Sirgan soup can taste bitter if the leaves are older, if too many stems are included, or if the herb is overcooked. Removing tough stems and tasting the soup as it cooks can help keep the flavor balanced.
Yes, dried nettles work in Sirgan soup, though they give it a different texture from fresh leaves. Add a small amount at first, since dried herbs are concentrated, and cook them until fully softened.
Serve Sirgan soup hot with bread or a simple grain dish. These pairings complement its leafy flavor without masking it; what accompanies the soup often depends on the regional recipe and the rest of the meal.
Vitamins
Vitamin K
92.4µg · 77% DV
Vitamin A
242µg · 27% DV
Vitamin C
15.4mg · 17% DV
Folate
39.6µg · 10% DV
Minerals
Sodium
462mg · 20% DV
Manganese
0.24mg · 10% DV
Copper
0.09mg · 10% DV
Iron
1.54mg · 9% DV
Potassium ⭐
242mg · 7% 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.
Sirgan soup is a regional Turkish soup made with sirgan, the local name for nettle. Recipes vary by household: the greens are commonly softened with onion, while flour or a grain such as bulgur may be added for body. It is often made with fresh nettles when they are in season.
Served hot, it works as a light meal or as part of a home-cooked spread, with bread alongside. Its flavour is gently earthy and herbal, and it suits a simple main dish without overpowering it. The soup is light, at 38 calories per 100 g. For a heartier bowl, add more grain; to keep it lighter, use a modest amount of oil.
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.
No known major allergens
Vegan
✓ 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
0.44g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.