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A pale ivory, creamy soup with visible soft rice grains and tiny green dried-mint flecks, served in a bowl.
●Low GI

Yogurt Soup Calories

Light yogurt-based soup made with fermented dairy

In season: Spring · Summer

CALORIES · 100 G

48kcal

GI

35low

POTASSIUM · 100 G

135mg

FIBER · 100 G

0.2g

Quick answer

1 cup (medium) of Yogurt Soup (240 g) has 115 calories. That works out to 48 calories per 100 g. It contains 11.5 g of carbs, 6.2 g of protein, 5 g of fat and 0.5 g of fiber. Its 177.6 mg of Phosphorus covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Yogurt Soup Nutrition Facts

Selected: 1 cup (medium) · 240 g

115

KCAL / 240G

Carbs

11.5g

· 4% DV

Protein

6.2g

· 12% DV

Fat

5g

· 6% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 21% · Fat 39%

Yogurt Soup nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories115 kcal
Total fat5 g6%
Saturated fat3.12 g16%
Trans fat0.07 g
Sodium528 mg23%
Total carbohydrate11.5 g4%
Fiber0.5 g2%
Protein6.2 g12%

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 Yogurt Soup?

ServingAmountCalories
1 cup (medium)240 g115 kcal
1 tablespoon (small)15 g7 kcal
100 g100 g48 kcal
1 cup (small)180 g86 kcal
1 serving (medium)200 g96 kcal
1 bottle (medium)250 g120 kcal
1 serving (large)300 g144 kcal
1 cup (large)320 g154 kcal
1 bottle (jumbo)500 g240 kcal

Calculated from 48 calories per 100 g.

Frequently Asked Questions About Yogurt Soup

How do you make Yogurt Soup?

Yogurt Soup is made by combining cooked wheat or cracked wheat with yayık ayranı, a fermented churned buttermilk. Let the grain cool first, then stir in the ayran and season with salt and mint.

What ingredients go in Yogurt Soup?

Yogurt Soup typically contains yayık ayranı and cooked wheat or cracked wheat. Mint and salt are common additions, while some regional versions include chickpeas; the exact grains and herbs vary by household.

How do you stop Yogurt Soup from curdling?

To keep Yogurt Soup smooth, avoid pouring cold ayran straight into a boiling pot. Whisk in a little warm cooking liquid first, add it gradually, and keep the soup at a gentle heat rather than boiling it hard.

What is the difference between Yogurt Soup and Turkish yayla soup?

Yogurt Soup made with yayık ayranı is often a chilled wheat-based dish. Turkish yayla soup is commonly served hot and made with rice and yogurt, though recipes vary and the names can overlap in some kitchens.

Is Yogurt Soup served hot or cold?

Yogurt Soup made with yayık ayranı is usually served cold, making it a refreshing option in warm weather. Some cooks serve it slightly warm, but boiling it can affect the smooth texture of the fermented dairy.

Does Yogurt Soup use rice or wheat?

Yogurt Soup in the yayık ayranı style usually uses wheat, cracked wheat, or a similar grain rather than rice. Rice is found in other Turkish yogurt-soup recipes, so check which regional style a recipe describes.

Can you use Greek yogurt in Yogurt Soup?

Yes, you can use Greek yogurt in Yogurt Soup, but thin it with water until it resembles ayran before mixing it with the cooked grain. The result will be thicker and less like soup made with churned ayran.

What do you serve with Yogurt Soup?

Yogurt Soup works as a light meal on its own or with bread, a simple salad, or a savory pastry. Mild accompaniments complement its tangy ayran base without overwhelming the soup.

How long does Yogurt Soup keep in the fridge?

Keep Yogurt Soup covered in the refrigerator and eat it within two days. Don’t leave it sitting out for an extended time, and stir it before serving because the grain may settle.

Can you freeze Yogurt Soup?

Freezing Yogurt Soup is not recommended because the fermented dairy can separate when thawed and the cooked grain can turn soft. For the best texture, make it fresh or refrigerate leftovers and eat them soon.

Yogurt Soup Vitamins & Minerals

Vitamins

B12

0.43µg · 18% DV

B2

0.22mg · 17% DV

Biotin

3.6µg · 12% DV

B5

0.53mg · 11% DV

Minerals

Phosphorus

178mg · 25% DV

Sodium

528mg · 23% DV

Calcium

228mg · 23% DV

Selenium

6.72µg · 12% DV

Potassium ⭐

324mg · 10% DV

Yogurt Soup Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

4.1
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt Soup

To burn the 115 calories in 1 cup (medium) (240 g):

🚶

28min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Yogurt Soup?

Yogurt Soup is a traditional Turkish soup associated with yayık ayranı—the tangy liquid left after butter is churned from yogurt. Recipes vary by region and household: some include cracked wheat or other grains, chickpeas and herbs, while yogurt may be added for a creamier finish.

Its gently sour taste and cool, refreshing texture make it especially welcome in warm weather, when it is often served chilled. In Turkey it can be eaten as a light lunch or supper, with bread on the side. The fermented dairy gives it some protein, though it is not especially protein-rich; adding chickpeas makes it more substantial, while a simple salad keeps the meal light.

How Nutritious Is Yogurt Soup?

Nutrient density

Medium

54/ 100

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

40/ 100

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 Yogurt 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 Yogurt Soup Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Yogurt Soup Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Yogurt Soup Fat Profile

SATURATED

3.12g

MONOUNSATURATED

1.32g

POLYUNSATURATED

0.24g

⚖️

Omega 6:3 ratio 3.8:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.