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Traditional soup made with wild tirsik herbs, rich in fiber and vitamins
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tirşik herb soup (220 g) has 84 calories. That works out to 38 calories per 100 g. It contains 13.6 g of carbs, 4 g of protein, 1.5 g of fat and 5.5 g of fiber. Its 92.4 µg of Vitamin K covers 77% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
84
KCAL / 220G
Carbs
13.6g
· 5% DV
Protein
4g
· 8% DV
Fat
1.5g
· 2% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 19% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 5.5 g | 20% |
| Protein | 4 g | 8% |
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 cup (small) | 120 g | 46 kcal |
| 1 bottle (mini) | 150 g | 57 kcal |
| 1 serving (small) | 180 g | 68 kcal |
| 1 bottle (small) | 250 g | 95 kcal |
| 1 serving (large) | 300 g | 114 kcal |
| 1 bottle (large) | 330 g | 125 kcal |
| 1 cup (large) | 350 g | 133 kcal |
| 1 bottle (double) | 400 g | 152 kcal |
| 1 bottle (jumbo) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Tirşik herb soup is a traditional Turkish soup made with wild tirşik greens, especially associated with southern parts of the country. The chopped herb is often fermented with a yogurt-based mixture before being cooked into a hearty, tangy soup.
Tirşik herb soup is particularly associated with Kahramanmaraş province and the Andırın area of southern Turkey. It is also prepared elsewhere in the region, where household recipes and names for the wild herb can vary.
Wild tirşik greens are the defining ingredient. Traditional versions may also use yogurt or buttermilk, flour, and ingredients such as cracked wheat or chickpeas; the exact combination depends on the local recipe.
Raw tirşik greens can irritate the mouth and throat, so they should not be eaten raw. The plant must be correctly identified and thoroughly cooked using a reliable traditional recipe; avoid gathering wild plants unless you can identify them with certainty.
The greens are finely chopped and, in many traditional recipes, mixed with a yogurt-based starter and flour to ferment before cooking. The mixture is then simmered thoroughly, sometimes with grains or legumes; methods differ between households.
Tirşik herb soup gets its characteristic tang from the yogurt or buttermilk used in many recipes and the fermentation before cooking. The length of fermentation and the ingredients used can make one version noticeably more sour than another.
Tirşik herb soup is usually tangy and savory, with an earthy, leafy flavor from the wild greens. Fermentation gives it a distinctive sour note, while additions such as cracked wheat or chickpeas make the texture heartier.
Tirşik herb soup is usually served hot, often with bread or bulgur pilaf. Some regional meals pair it with onion or pickles, though the accompaniments depend on local customs and how tangy the soup is.
Yes, Tirşik herb soup can be frozen, although its texture may change after thawing because many recipes include yogurt. Freeze it in airtight portions, thaw it in the refrigerator, and reheat it thoroughly before serving.
Refrigerate leftover Tirşik herb soup in a covered container once it has cooled, and reheat only the portion you plan to eat. Discard it if its smell, appearance, or texture seems unusual.
Vitamins
Vitamin K
92.4µg · 77% DV
Vitamin A
396µg · 44% DV
Vitamin C
30.8mg · 34% DV
Folate
61.6µg · 15% DV
Minerals
Sodium
462mg · 20% DV
Copper
0.13mg · 14% DV
Iron
2.42mg · 13% DV
Manganese
0.31mg · 13% DV
Potassium ⭐
264mg · 8% 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.
Tirşik herb soup is a traditional dish from southern Turkey, especially associated with the Kahramanmaraş region. It is made with wild tirşik leaves, often finely chopped and combined with flour and a cultured dairy ingredient before being cooked into a thick, tangy soup. Recipes vary between households and local areas.
Its herbal, gently sour flavour makes it a warming choice, commonly served hot with bread or alongside bulgur pilaf. The soup contributes fibre and vegetables to a meal, though it is not especially protein-rich on its own. Pair it with a fresh salad for a lighter meal, or add a protein-rich side if you want it to be more substantial.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.29g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.