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Traditional Turkish yogurt soup made with egg and whole-wheat flour, providing protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Whole-Wheat Yayla Soup (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 20.6 g of carbs, 8.2 g of protein, 6.5 g of fat and 1.9 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
20.6g
· 7% DV
Protein
8.2g
· 16% DV
Fat
6.5g
· 8% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 19% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 8.2 g | 16% |
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 | 173 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (small) | 120 g | 86 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 1 serving (medium) | 250 g | 180 kcal |
| 1 serving (large) | 350 g | 252 kcal |
| 1.5 cup (large) | 360 g | 259 kcal |
| 2 cup (extra large) | 480 g | 346 kcal |
| 2 serving (double) | 500 g | 360 kcal |
Calculated from 72 calories per 100 g.
Whole-wheat yayla soup is a Turkish yogurt soup thickened with whole-wheat flour, usually with egg and rice in the mixture. It is commonly finished with dried mint warmed in butter and served as a warm first course or light meal.
Temper the yogurt mixture for whole-wheat yayla soup by whisking in a little hot broth before adding it to the pot. Pour it in gradually while stirring, then keep stirring as the soup comes to a gentle boil; avoid a sudden blast of heat.
Whole-wheat yayla soup takes its name from yayla, the Turkish word for a highland pasture or summer upland. The name is associated with a traditional yogurt soup, though recipes vary by household and the whole-wheat flour is a variation on the classic preparation.
No, whole-wheat yayla soup does not have to contain rice, although rice is common in many versions. Some cooks rely on the yogurt, egg, and flour mixture for body, or use a different grain; cook any added grain until tender before serving.
Freezing whole-wheat yayla soup is not ideal because yogurt and egg can separate or become grainy when thawed. It is better to refrigerate leftovers and eat them within a couple of days; stir gently while reheating to help restore an even texture.
To thicken whole-wheat yayla soup, simmer it gently while stirring so the flour mixture has time to add body. For a quicker adjustment, whisk a little whole-wheat flour into cool water, temper it with hot soup, and stir it into the pot.
Dried mint warmed briefly in butter is the familiar finishing touch for whole-wheat yayla soup. Add it near the end or spoon it over each serving; prolonged frying can burn the mint and make its flavor bitter.
Whole-wheat yayla soup is often served as a starter, but a generous bowl can also make a light meal. In Turkish home cooking it commonly appears before a main course, especially alongside bread and a simple salad.
Yes, you can use chicken or vegetable stock instead of water in whole-wheat yayla soup. Choose a mild stock so it does not overpower the yogurt and mint, and add it gradually because the soup’s thickness changes as the rice and flour cook.
Reheat whole-wheat yayla soup slowly in a saucepan over low heat, stirring often rather than letting it boil hard. The flour and rice can make it thicken in the refrigerator, so loosen it with a little hot water if needed.
Vitamins
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
Biotin
3.6µg · 12% DV
B5
0.43mg · 9% DV
Minerals
Sodium
600mg · 26% DV
Phosphorus
156mg · 22% DV
Iodine
29µg · 19% DV
Calcium
180mg · 18% DV
Potassium ⭐
228mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 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.
Whole-wheat yayla soup is a Turkish yogurt soup made with egg and whole-wheat flour, which thickens the broth. Yogurt gives it a gentle tang and a creamy texture, while mint is a familiar finishing touch in Turkish home cooking.
It is usually served hot as a first course alongside a home-cooked meal, though a bowl can also make a light lunch. Yogurt and egg contribute protein, and the yogurt provides calcium; the whole-wheat flour adds a little fibre. For a lighter bowl, go easy on any oily mint topping and pair the soup with a salad or vegetables.
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.
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
3.24g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.