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Wild herb soup Calories
Fiber-rich, low-calorie plant-based soup
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wild herb soup (240 g) has 77 calories. That works out to 32 calories per 100 g. It contains 11.5 g of carbs, 3.8 g of protein, 1.7 g of fat and 4.1 g of fiber. Its 283.2 µg of Vitamin K covers 236% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Wild herb soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
77
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
3.8g
· 8% DV
Fat
1.7g
· 2% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 20% · Fat 20%
Wild herb soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 4.1 g | 15% |
| Protein | 3.8 g | 8% |
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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How Many Calories in 1 Cup of Wild herb soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 77 kcal |
| 1 tablespoon (whole) | 15 g | 5 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 150 g | 48 kcal |
| 1 cup (small) | 180 g | 58 kcal |
| 1 serving (medium) | 250 g | 80 kcal |
| 1 cup (large) | 320 g | 102 kcal |
| 1 serving (large) | 400 g | 128 kcal |
| 1 bottle (whole) | 500 g | 160 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Wild herb soup
What is wild herb soup made from?
Wild herb soup is made with edible wild greens; in the Turkish ebe kömeci version, the key green is mallow, also called common mallow. Onion and water or stock are common additions, while grains and dairy vary by household.
How do you prepare mallow leaves for wild herb soup?
For wild herb soup, remove tough stems and rinse the mallow leaves repeatedly to get rid of grit. Drain and chop them before cooking. Only use foraged leaves you can identify with certainty, gathered away from polluted or sprayed areas.
Can you make wild herb soup with dried mallow leaves?
Yes, dried mallow leaves can be used in wild herb soup, though their texture and flavor will differ from fresh greens. Rehydrate them first, then add them to the pot and adjust the cooking time until they are tender.
What does wild herb soup taste like?
Wild herb soup has a mild, leafy flavor, often with a slight earthiness from the greens. Onion, stock, lemon, or yogurt can change its character, and the mallow in the Turkish version may give the broth a gently thick, silky texture.
Can wild herb soup be blended smooth?
Yes, wild herb soup can be blended for a smoother texture. Let it cool slightly before blending, and take care with hot liquid. Mallow can make the soup naturally silky, so blend briefly if you want some leafy texture to remain.
Is wild herb soup the same as nettle soup?
No, wild herb soup is not necessarily nettle soup. The name covers soups made with different edible greens; the Turkish ebe kömeci version centers on mallow leaves, while nettle soup uses nettles and needs careful handling before cooking.
Can you serve wild herb soup with yogurt?
Yes, wild herb soup can be served with a spoonful of yogurt or made with yogurt stirred into the broth. For a hot soup, temper the yogurt with a little warm liquid first to reduce curdling.
Can you freeze wild herb soup?
Yes, freeze wild herb soup after it has cooled, using sealed containers and leaving room for expansion. Soups thickened with yogurt or flour may separate after thawing, so add those ingredients later or stir the reheated soup well.
How long does wild herb soup keep in the fridge?
Keep wild herb soup covered in the refrigerator and eat it within a few days. Cool it promptly after cooking, reheat only the amount you need, and discard it if it has been left at room temperature for too long.
Why can wild herb soup feel slippery or thick?
Wild herb soup made with mallow can feel silky or slightly slippery because the leaves release mucilage as they cook. This is a natural feature of mallow, not a sign that the soup has spoiled; use less liquid for a thicker bowl.
Wild herb soup Vitamins & Minerals
Vitamins
Vitamin K
283.2µg · 236% DV
Vitamin A
396µg · 44% DV
Vitamin C
22.8mg · 25% DV
Folate
81.6µg · 20% DV
Minerals
Manganese
0.7mg · 30% DV
Iron
4.08mg · 23% DV
Sodium
504mg · 22% DV
Copper
0.19mg · 21% DV
Potassium ⭐
576mg · 17% DV
Wild herb soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild herb soup
To burn the 77 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.
What is Wild herb soup?
Wild herb soup is a home-style soup made with edible wild greens. In Turkey, ebe kömeci refers to mallow leaves, which are gathered when in season and cooked until tender; recipes vary by region and household, often using simple aromatics such as onion.
The flavour is gently green and herbal, with soft leaves in the broth. It is served warm as a light lunch or supper, sometimes with bread or a squeeze of lemon. This is a fibre-containing, low-calorie plant-based option. For a more substantial bowl, pair it with beans or lentils; use a modest amount of oil if you want to keep it light.
How Nutritious Is Wild herb soup?
Nutrient density
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.
Satiety score
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.
Is Wild herb soup Processed?
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.
Does Wild herb soup Contain Allergens?
No known major allergens
Which Diets Is Wild herb soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Wild herb soup Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.