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Low calorie, protein source, light, low fat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Turkey light soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 5.3 g of carbs, 11.3 g of protein, 2.6 g of fat and 0.7 g of fiber. Its 12.5 µg of Selenium covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
91
KCAL / 240G
Carbs
5.3g
· 2% DV
Protein
11.3g
· 23% DV
Fat
2.6g
· 3% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 50% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 11.3 g | 23% |
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) | 240 g | 91 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (small) | 150 g | 57 kcal |
| 1 serving (medium) | 200 g | 76 kcal |
| 1 bottle (small) | 250 g | 95 kcal |
| 1 serving (large) | 300 g | 114 kcal |
| 1 bottle (medium) | 330 g | 125 kcal |
| 1 cup (large) | 350 g | 133 kcal |
| 1 bottle (large) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Turkey light soup usually contains turkey, broth, and vegetables such as carrots, celery, or onion. Some versions include rice or noodles; there is no single standard recipe, so ingredients vary by cook.
To make turkey light soup, simmer turkey with vegetables in broth or water until tender, then shred the meat and return it to the pot. Add rice or noodles if desired, and cook until they are soft.
Yes, leftover roast turkey works well in turkey light soup. Add the cooked meat near the end so it warms through without becoming dry or breaking apart from prolonged simmering.
Yes, turkey light soup freezes well in airtight, meal-sized containers once cooled. Rice and noodles can become softer after thawing, so for the best texture, freeze the soup without them and add them when reheating.
Turkey light soup keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
Thyme, parsley, bay leaf, and black pepper pair well with turkey light soup. Add fresh parsley near the end for a brighter flavor, and remove the bay leaf before serving.
Either rice or noodles can go into turkey light soup. Cook them in the soup for a one-pot meal, or cook them separately and add them to each bowl to keep leftovers from becoming overly thick.
Turkey light soup can provide warm fluids and may feel soothing when you have a cold, but it does not cure the illness. Let it cool to a comfortable temperature before eating.
Serve turkey light soup with crusty bread, a simple salad, or roasted vegetables. If the soup already contains rice or noodles, a lighter side keeps the meal from feeling too filling.
For flavorful turkey light soup without cream, build the broth with browned onion, carrots, celery, and herbs. Mashing or blending some of the cooked vegetables can give the soup a fuller texture without adding cream.
Vitamins
B3
2.88mg · 18% DV
B12
0.31µg · 13% DV
B6
0.22mg · 13% DV
B5
0.62mg · 12% DV
Minerals
Sodium
528mg · 23% DV
Selenium
12µg · 22% DV
Phosphorus
91mg · 13% DV
Copper
0.1mg · 11% DV
Potassium ⭐
228mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 91 calories in 1 cup (medium) (240 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.
Turkey light soup is a simple broth-based dish made with turkey, often simmered with vegetables. It is an everyday way to serve lean turkey rather than a single, fixed regional recipe, and can also make good use of cooked turkey meat.
The broth is mild and the meat tender, so it works as a light starter or a small meal; serve it warm with bread, or add herbs and a squeeze of lemon. With 4.7 g of protein and 38 calories per 100 g, it is a low-fat option for those wanting a lighter soup. Extra vegetables add substance without making it feel heavy.
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
— Not suitable
Vegetarian
— Not 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
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.