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Traditional Black Sea soup with yogurt and dough pieces.
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Topalal soup (250 g) has 200 calories. That works out to 80 calories per 100 g. It contains 33.8 g of carbs, 6.5 g of protein, 5.3 g of fat and 2.8 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 bottle (medium) · 250 g
200
KCAL / 250G
Carbs
33.8g
· 12% DV
Protein
6.5g
· 13% DV
Fat
5.3g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 2.8 g | 10% |
| Protein | 6.5 g | 13% |
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 bottle (medium) | 250 g | 200 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (small) | 100 g | 80 kcal |
| 1 serving (small) | 150 g | 120 kcal |
| 1 cup (medium) | 200 g | 160 kcal |
| 1 serving (medium) | 250 g | 200 kcal |
| 1 cup (large) | 300 g | 240 kcal |
| 1 bottle (large) | 350 g | 280 kcal |
| 1 serving (large) | 350 g | 280 kcal |
| 1 bottle (jumbo) | 500 g | 400 kcal |
Calculated from 80 calories per 100 g.
Topalal soup is a traditional Black Sea soup made with yogurt and small pieces of dough. Its combination of tangy broth and soft dough makes it distinctive, while household and regional recipes can differ in their extra ingredients.
Topalal soup is made by cooking small dough pieces and combining them with a yogurt-based soup. To help keep the yogurt smooth, temper it with warm soup liquid before adding it gradually to the pot, then heat gently.
Topalal soup is associated with Turkey’s Black Sea food traditions. It is a regional, home-style dish rather than a recipe with one universal formula, so the dough pieces and the soup’s thickness can vary between local and family versions.
The yogurt in Topalal soup can split if it is added cold to boiling liquid or heated too quickly. Bring it closer to the soup’s temperature by whisking in warm broth a little at a time, then stir it into the pot over low heat.
Topalal soup uses small pieces of dough, rather than a separate large dumpling or noodle. Keep the pieces fairly uniform so they cook evenly; their soft, bite-sized texture is part of what gives this regional soup its character.
Yes, plain yogurt can form the yogurt base of Topalal soup. Stir it smooth and temper it with warm broth before adding it to the pot; avoid boiling the finished soup hard, which can make the yogurt separate.
Topalal soup can be served as a meal on its own, or with bread and a simple salad. Since it already combines yogurt and dough, lighter accompaniments work well without competing with its tangy, filling character.
Store leftover Topalal soup in a covered container in the refrigerator once it has cooled. The dough may absorb liquid and soften as it sits, so stir the soup and loosen it with a little hot water when reheating.
Yes, reheat Topalal soup gently over low heat and stir it often. Avoid bringing it to a rolling boil, because intense heat can cause its yogurt base to separate; warming only the portion you plan to eat also helps.
Topalal soup is not ideal for freezing because the yogurt may separate and the dough pieces can turn soft after thawing. If you do freeze it, thaw it in the refrigerator and reheat it slowly while stirring to bring the texture back together.
Vitamins
B12
0.5µg · 21% DV
B2
0.22mg · 17% DV
Biotin
5µg · 17% DV
B5
0.75mg · 15% DV
Minerals
Sodium
550mg · 24% DV
Phosphorus
95mg · 14% DV
Calcium
113mg · 11% DV
Copper
0.1mg · 11% DV
Potassium ⭐
175mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 200 calories in 1 bottle (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.
Topalal soup is a traditional Black Sea dish made with yogurt and small pieces of dough. The yogurt gives the broth a gentle tang and creamy body, while the dough makes each spoonful more substantial. It is usually served hot as part of a home meal, either as a first course or a light meal; bread or a crisp salad can round it out. Warm it gently and stir occasionally to help keep the yogurt-based broth smooth. At 80 calories per 100 g, it can suit a lighter meal, though what you serve alongside it will affect how filling the meal is.
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 3
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
— 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
3g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.