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Nutritious grain-based soup, traditional Anatolian recipe
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yayala soup (250 g) has 170 calories. That works out to 68 calories per 100 g. It contains 28.8 g of carbs, 5.5 g of protein, 3 g of fat and 5.3 g of fiber. Its 0.2 mg of B1 covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 250 g
170
KCAL / 250G
Carbs
28.8g
· 10% DV
Protein
5.5g
· 11% DV
Fat
3g
· 4% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 5.3 g | 19% |
| Protein | 5.5 g | 11% |
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) | 250 g | 170 kcal |
| 100 g | 100 g | 68 kcal |
| 1 bottle (mini) | 100 g | 68 kcal |
| 1 bottle (small) | 150 g | 102 kcal |
| 1 cup (small) | 150 g | 102 kcal |
| 1 bottle (small) | 200 g | 136 kcal |
| 1 bottle (large) | 330 g | 224 kcal |
| 1 cup (large) | 350 g | 238 kcal |
| 1 bottle (jumbo) | 500 g | 340 kcal |
| 1 cup (jumbo) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Yayala soup is a Turkish yogurt soup usually made with rice, yogurt, and dried mint. Many recipes also use flour and egg yolk to make the yogurt base creamy and stable. A butter-and-mint topping is commonly added just before serving.
Yayala soup is made by simmering rice until tender, then stirring in a tempered mixture of yogurt, flour, and often egg yolk. Warm the yogurt mixture gradually with hot broth before adding it to the pot, and cook gently while stirring to keep it smooth.
Yayala soup usually curdles when its yogurt mixture is added too quickly to very hot broth or is boiled hard afterward. Bring the yogurt mixture closer to the soup’s temperature by whisking in hot broth a little at a time, then keep the finished soup at a gentle simmer.
Yes, rice is the grain most commonly used in Yayala soup. Some regional or family recipes use cracked wheat instead, which gives the soup a chewier texture. If using a different grain, cook it until tender before adding the yogurt mixture.
To stop Yayala soup from curdling, temper the yogurt base before it goes into the pot. Whisk in hot soup liquid gradually, add the mixture slowly while stirring, and avoid a rolling boil afterward. Gentle heat is especially important once the yogurt has been added.
Yayala soup is a traditional soup from Anatolian cuisine, rather than a dish with one clearly defined regional origin. Its combination of yogurt, grain, and mint appears in many home-style versions across Turkey, with ingredients and seasoning varying from household to household.
You can freeze Yayala soup, but its yogurt-based broth may separate or become grainy when thawed. For the smoothest texture, refrigerate leftovers and reheat them gently, stirring often. If the soup has separated, whisking while warming may improve its texture but may not fully restore it.
Yayala soup pairs well with crusty bread, a fresh salad, or simply prepared vegetables. It can also be served as a starter before grilled meat or another main dish. Its traditional mint-and-butter topping gives it enough flavor to work as a simple meal on its own.
Yes, you can make Yayala soup without egg. Whisk the yogurt with flour until smooth, then temper it with hot broth before adding it to the rice. The egg-free version may be a little less rich, but it can still have a creamy texture.
Yayala soup can be a nourishing choice because it combines yogurt with a grain, and homemade versions let you control the salt and butter. Its traditional recipe contains dairy, so it may not suit people who need to avoid yogurt. Use less butter for a lighter topping.
Vitamins
B1
0.18mg · 15% DV
Biotin
3µg · 10% DV
B5
0.45mg · 9% DV
B6
0.15mg · 9% DV
Minerals
Sodium
525mg · 23% DV
Copper
0.1mg · 11% DV
Phosphorus
70mg · 10% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
163mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 cup (medium) (250 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.
Yayala soup is a traditional Turkish, especially Anatolian, yogurt soup, usually made with rice and a gently thickened yogurt mixture; some home and regional versions use wheat instead. Dried mint gives it its familiar savoury aroma, and recipes may differ in how they prepare the yogurt base.
It is served hot, often with a little mint warmed in butter on top, as a starter or a simple meal with bread. Its carbohydrates mainly come from the grain, while it provides a modest amount of protein. For a lighter bowl, use less butter in the topping; it also pairs well with a fresh salad or other vegetable dishes.
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.
No known major 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
0.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
1g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.