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Traditional soup made with fermented wheat and wild greens
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tirshik soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 23 g of carbs, 5.3 g of protein, 2.8 g of fat and 5 g of fiber. Its 55 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
23g
· 8% DV
Protein
5.3g
· 11% DV
Fat
2.8g
· 4% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 15% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 5 g | 18% |
| Protein | 5.3 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) | 250 g | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 serving (small) | 150 g | 83 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1 bottle (jumbo) | 500 g | 275 kcal |
| 1 bottle (extra large) | 1000 g | 550 kcal |
Calculated from 55 calories per 100 g.
Tirshik soup is made with tirşik, a wild arum green, and commonly includes wheat or cracked wheat. Traditional versions ferment the chopped greens with a starter such as flour or yogurt before cooking the mixture thoroughly.
Tirshik soup can be eaten when it is prepared from correctly identified greens and properly fermented and thoroughly cooked. Raw tirşik can irritate the mouth and throat, so do not taste uncooked leaves or rely on an improvised preparation.
Chopped tirşik greens are combined with wheat and, depending on the household recipe, flour or yogurt to encourage souring. The mixture is covered and left to ferment before being boiled for a long time; the exact method varies by family and region.
Tirshik soup is a traditional dish from Turkey’s Kahramanmaraş region, especially associated with Andırın and the surrounding Taurus area. Its use of local wild greens and fermentation reflects the region’s home-cooking traditions.
No. Tirshik soup is made with wild tirşik greens that are fermented and then cooked, often with wheat. Tarhana soup is prepared from dried, fermented tarhana mixture, so the ingredients and the process are different.
Tirshik soup has a tangy, sour flavor from fermentation, along with a distinctive earthy, green taste. Its sourness can vary depending on the starter and how long the mixture ferments.
Tirshik soup is usually served hot, often with bread for dipping. A simple grain side such as bulgur pilaf can also accompany it, though the soup is substantial enough to serve on its own.
You can cook the ingredients without fermenting them, but the result will not have the traditional tangy flavor of Tirshik soup. Fermentation does not replace thorough cooking: the greens still need to be cooked completely before serving.
Yes. Cool Tirshik soup promptly, portion it into airtight freezer-safe containers, and freeze it. The greens may soften and the texture may change after thawing, so stir it well as you reheat it.
Tirshik soup combines greens with wheat and can contribute fiber and other nutrients to a meal. It is a traditional food, not a remedy: there is no established evidence that it treats or prevents a particular illness.
Vitamins
Vitamin K
55µg · 46% DV
Vitamin C
15mg · 17% DV
Folate
45µg · 11% DV
Vitamin A
95µg · 11% DV
Minerals
Sodium
525mg · 23% DV
Manganese
0.45mg · 20% DV
Copper
0.15mg · 17% DV
Phosphorus
70mg · 10% DV
Potassium ⭐
275mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 calories in 1 cup (medium) (250 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.
Tirshik soup is a traditional dish associated with Kahramanmaraş and the surrounding region of southern Türkiye. It is made with fermented wheat and wild tirshik greens; fermentation gives the broth a distinctive tang, while the greens bring an earthy, vegetal flavour.
It is usually served hot at home, often with bread as a simple, filling meal or as a first course. Its nutrition is chiefly carbohydrate-based, with some fibre from the greens; a 100 g serving provides 55 calories. If preparing it yourself, use correctly identified greens and follow a reliable local recipe for fermenting and cooking them thoroughly.
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
— 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
0.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.