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Traditional Anatolian soup made with wheat, yogurt, and mint
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Ulumaş soup (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 22.4 g of carbs, 4.8 g of protein, 2.9 g of fat and 2.4 g of fiber. Its 83.6 mg of Phosphorus covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
143
KCAL / 220G
Carbs
22.4g
· 8% DV
Protein
4.8g
· 10% DV
Fat
2.9g
· 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 66% · Protein 14% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 484 mg | 21% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 2.4 g | 9% |
| Protein | 4.8 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) | 220 g | 143 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (small) | 100 g | 65 kcal |
| 1 cup (small) | 120 g | 78 kcal |
| 1 bottle (small) | 150 g | 98 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 cup (large) | 350 g | 228 kcal |
| 1 cup (jumbo) | 440 g | 286 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Ulumaş soup is a traditional Anatolian soup made with wheat, yogurt, and mint. The wheat gives it a hearty texture, while yogurt provides a tangy base; household recipes can differ in the type of wheat and the final consistency.
Temper the yogurt before adding it to Ulumaş soup. Whisk a little hot soup into the yogurt mixture gradually, then stir that warmed mixture into the pot and cook gently rather than letting the soup boil hard.
Ulumaş soup belongs to the traditional cuisine of Anatolia, but it is not consistently tied to one single place in commonly known recipes. Regional and family versions may vary in the wheat used, thickness, and seasoning.
Ulumaş soup is based on wheat, whereas yayla soup is commonly made with rice and yogurt. Both can be seasoned with mint, but their grains create different textures and distinguish the two Turkish yogurt soups.
The wheat used in Ulumaş soup can vary by recipe; the key is to cook it until tender before serving. Soaking it first can help it cook more evenly, especially when using whole wheat kernels rather than a quicker-cooking grain.
Ulumaş soup is generally served hot. Warm it gently before serving so the yogurt remains smooth, and add a little water if it has thickened while standing; vigorous boiling can make the yogurt mixture separate.
Ulumaş soup can be frozen, but its yogurt-based texture may become grainy or separate after thawing. For a better result, freeze portions promptly, thaw them in the refrigerator, and reheat slowly while stirring; freshly made soup has the smoothest texture.
Serve Ulumaş soup with bread or a simple salad for a light meal. Its wheat and yogurt make it substantial on its own, so a modest side dish works better than pairing it with several rich, filling foods.
Ulumaş soup thickens because the cooked wheat absorbs liquid and continues to soften as the soup sits. Stir in a little water while reheating until it reaches the consistency you like, then warm it gently.
Yes, you can make Ulumaş soup ahead and refrigerate it in a covered container once it has cooled. The wheat will absorb more liquid as it rests, so loosen the soup with a little water and reheat it gently before serving.
Vitamins
Biotin
2.64µg · 9% DV
B2
0.11mg · 8% DV
B5
0.4mg · 8% DV
B1
0.09mg · 8% DV
Minerals
Sodium
484mg · 21% DV
Phosphorus
84mg · 12% DV
Copper
0.09mg · 10% DV
Selenium
4.84µg · 9% DV
Potassium ⭐
165mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 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.
Ulumaş soup is a traditional Anatolian preparation built around wheat and yoghurt, with mint providing its distinctive herbal note. Recipes vary from household to household, but the wheat gives the soup substance while yoghurt brings a gentle tang and a creamy quality.
It is generally served warm as part of a home-cooked meal, either as a light lunch or before a main course. Bread and a simple salad make easy accompaniments. At about 143 calories per typical 220 g cup, it is a modestly filling option, with carbohydrates making up most of its energy. For a lighter meal, pair it with vegetables rather than a rich main dish.
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
1.32g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.