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Light yogurt-based soup made with fermented dairy
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 6.2 g | 12% |
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 | 115 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (small) | 180 g | 86 kcal |
| 1 serving (medium) | 200 g | 96 kcal |
| 1 bottle (medium) | 250 g | 120 kcal |
| 1 serving (large) | 300 g | 144 kcal |
| 1 cup (large) | 320 g | 154 kcal |
| 1 bottle (jumbo) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 115 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.
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.
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.
Contains these allergens:
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
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.