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Traditional yogurt and grain soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Topurt soup (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 19 g of carbs, 5 g of protein, 3 g of fat and 2.4 g of fiber. Its 110 mg of Phosphorus covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
130
KCAL / 200G
Carbs
19g
· 7% DV
Protein
5g
· 10% DV
Fat
3g
· 4% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 16% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 5 g | 10% |
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) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 100 g | 65 kcal |
| 1 bottle (small) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
| 1 bottle (double) | 750 g | 488 kcal |
| 1 bottle (extra large) | 1000 g | 650 kcal |
Calculated from 65 calories per 100 g.
Topurt soup is a traditional Turkish soup made with yogurt and grain. Its name and recipe are regional, so the grain, seasonings, and thickness can vary from one household or locality to another.
Topurt soup is made by cooking grain until tender and combining it with a yogurt mixture. To help keep the yogurt smooth, whisk in hot soup liquid gradually before adding the warmed mixture back to the pot.
Yogurt and grain are the defining ingredients in Topurt soup. Depending on the local recipe, cooks may also use water or stock and seasonings such as mint; there is no single standardized ingredient list.
Topurt soup belongs to Turkey’s tradition of regional yogurt-and-grain soups. The name is associated with local cooking, but recipes and naming can differ, so it is difficult to assign every version to one precise place.
No. Both are Turkish yogurt-based soups, but they are not interchangeable names. Yayla soup commonly features rice and mint, while the grain and preparation used for Topurt soup depend on the local recipe.
The yogurt in Topurt soup can split if it is added cold to boiling liquid or heated too quickly. Temper it first by whisking in hot broth a little at a time, then add it to the pot over low heat.
Topurt soup is usually served hot, rather than as a chilled soup. You can eat leftovers cold if they have been refrigerated safely, but stirring and gently reheating the soup generally restores a more familiar texture.
Bread, a simple salad, or a vegetable side dish pairs well with Topurt soup. Since the soup already combines yogurt and grain, a light accompaniment keeps the meal balanced without competing with its tangy, creamy flavor.
Store Topurt soup in a covered container in the refrigerator and eat it within a few days. Cool and refrigerate leftovers promptly; reheat only the portion you need, stirring over low heat to limit separation.
Yes, Topurt soup can be frozen, but its yogurt may separate or turn grainy after thawing. Freeze it in small portions and reheat gently while stirring; the texture may not be as smooth as when freshly made.
Vitamins
B12
0.36µg · 15% DV
Biotin
4.2µg · 14% DV
B2
0.18mg · 14% DV
B5
0.5mg · 10% DV
Minerals
Sodium
520mg · 23% DV
Phosphorus
110mg · 16% DV
Calcium
130mg · 13% DV
Selenium
5µg · 9% DV
Potassium ⭐
180mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 cup (medium) (200 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.
Topurt soup is a traditional Turkish soup made with yoghurt and grain. The grain gives it a hearty body, while yoghurt brings a gentle tang and a creamy texture; the exact consistency can vary between regional and family recipes.
It is served hot and works well as a light meal or as a first course, especially in cool weather. In Turkey, you might have it with bread at lunch or dinner; elsewhere, pair it with a simple salad or vegetables for a balanced plate. At 65 calories per 100 g, it is a relatively light soup. If you prefer a lighter bowl, keep added oil modest and let the yoghurt’s tang provide plenty of flavour.
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.
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
1.8g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.26g
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.