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A bowl of pale, slightly cloudy soup with small green-edged zucchini pieces and fine flecks of herbs, served with a light sheen across the surface.
●Low GI

Sour Zucchini Soup Calories

Light zucchini soup with yogurt and lemon

In season: Spring · Summer · Autumn

CALORIES · 100 G

47kcal

GI

32low

POTASSIUM · 100 G

170mg

FIBER · 100 G

0.9g

Quick answer

1 cup (medium) of Sour Zucchini Soup (240 g) has 113 calories. That works out to 47 calories per 100 g. It contains 13.7 g of carbs, 5 g of protein, 4.8 g of fat and 2.2 g of fiber. Its 18.7 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.

Sour Zucchini Soup Nutrition Facts

Selected: 1 cup (medium) · 240 g

113

KCAL / 240G

Carbs

13.7g

· 5% DV

Protein

5g

· 10% DV

Fat

4.8g

· 6% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 17% · Fat 37%

Sour Zucchini Soup nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories113 kcal
Total fat4.8 g6%
Saturated fat1.68 g8%
Trans fat0.02 g
Sodium444 mg19%
Total carbohydrate13.7 g5%
Fiber2.2 g8%
Protein5 g10%

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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How Many Calories in 1 Cup of Sour Zucchini Soup?

ServingAmountCalories
1 cup (medium)240 g113 kcal
100 g100 g47 kcal
1 serving (small)150 g71 kcal
1 cup (small)180 g85 kcal
1 serving (medium)250 g118 kcal
1 cup (large)360 g169 kcal
1 serving (large)400 g188 kcal

Calculated from 47 calories per 100 g.

Frequently Asked Questions About Sour Zucchini Soup

How do you make Sour Zucchini Soup?

Sour Zucchini Soup is made by simmering chopped zucchini until tender, then stirring in a yogurt-and-lemon mixture. Temper the yogurt with a little hot broth first, and add it gradually while stirring so the soup stays smooth.

Why does Sour Zucchini Soup taste sour?

Sour Zucchini Soup gets its tang mainly from yogurt and lemon juice. Yogurt gives it a mild fermented sharpness, while lemon adds a brighter, more noticeable sour note. Add lemon gradually and taste as you go.

How do you stop the yogurt from curdling in Sour Zucchini Soup?

To keep yogurt from curdling in Sour Zucchini Soup, whisk it smooth with the recipe’s other tempering ingredients, then slowly whisk in some hot broth. Pour this mixture back into the pot gradually, stirring, and avoid a hard boil afterward.

Is Sour Zucchini Soup a traditional Turkish dish?

Yes, Sour Zucchini Soup is a Turkish-style home-cooked soup, though recipes vary between households and regions. Its defining combination is zucchini with a tangy yogurt-and-lemon finish; herbs and the exact thickening method may differ.

Can you use yellow squash instead of zucchini in Sour Zucchini Soup?

Yes, yellow summer squash can replace zucchini in Sour Zucchini Soup. It cooks in a similar way and has a mild flavor that works with the yogurt and lemon, though the soup’s color and final texture may be slightly different.

Should you peel zucchini for Sour Zucchini Soup?

No, you usually do not need to peel zucchini for Sour Zucchini Soup. Wash it well and leave on tender, thin skin; peel it if the skin is tough or you want a smoother-looking soup.

Is Sour Zucchini Soup served hot or cold?

Sour Zucchini Soup is usually served hot, but it can also be enjoyed warm. Reheat it gently rather than letting it boil, since vigorous boiling can make the yogurt-based broth separate.

What can you serve with Sour Zucchini Soup?

Serve Sour Zucchini Soup with crusty bread, a simple salad, or a light grain dish. Its tangy, creamy broth also works well as a starter before grilled vegetables or a main course.

Can you make Sour Zucchini Soup ahead of time?

Yes, you can prepare Sour Zucchini Soup ahead, but it is best to reheat it gently. If possible, cook the zucchini and broth first, then stir in the yogurt and lemon mixture shortly before serving for a smoother finish.

Can you freeze Sour Zucchini Soup?

You can freeze Sour Zucchini Soup, but its yogurt may separate and turn grainy after thawing. For a better texture, freeze the zucchini-and-broth base before adding the yogurt and lemon, then finish the soup after reheating.

Sour Zucchini Soup Vitamins & Minerals

Vitamins

Vitamin C

18.72mg · 21% DV

B2

0.24mg · 18% DV

B6

0.22mg · 13% DV

B12

0.29µg · 12% DV

Minerals

Sodium

444mg · 19% DV

Phosphorus

134mg · 19% DV

Calcium

137mg · 14% DV

Copper

0.12mg · 13% DV

Potassium ⭐

408mg · 12% DV

Sour Zucchini Soup Glycemic Index

GLYCEMIC INDEX

32
Low
0 Low5570100

GLYCEMIC LOAD

4.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sour Zucchini Soup

To burn the 113 calories in 1 cup (medium) (240 g):

🚶

28min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Sour Zucchini Soup?

Sour Zucchini Soup is a Turkish home-style soup made with zucchini and given its tang by yogurt and lemon. Recipes vary in how they bring the ingredients together, but the result is usually a light soup where the mild flavour of zucchini remains noticeable.

Served warm, it is gently tart and smooth rather than rich. In Turkey it can begin a lunch or dinner, often with bread on the side; elsewhere, it works well as a light starter or an easy lunch. At 47 calories per 100 g, it is a relatively light choice. Pair it with a salad or whole-grain bread for a more substantial meal.

How Nutritious Is Sour Zucchini Soup?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

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.

Is Sour Zucchini Soup Processed?

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.

Does Sour Zucchini Soup Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Sour Zucchini Soup Good For?

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

Sour Zucchini Soup Fat Profile

SATURATED

1.68g

MONOUNSATURATED

2.04g

POLYUNSATURATED

0.58g

⚖️

Omega 6:3 ratio 6.9:1

Above the ideal 4:1 (6.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.