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A regional Black Sea soup made with local greens, corn flour, and typically some cooking fat.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yılan Pancarı Soup (240 g) has 101 calories. That works out to 42 calories per 100 g. It contains 14.4 g of carbs, 3.4 g of protein, 3.8 g of fat and 2.9 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
101
KCAL / 240G
Carbs
14.4g
· 5% DV
Protein
3.4g
· 7% DV
Fat
3.8g
· 5% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 13% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.05 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.9 g | 10% |
| Protein | 3.4 g | 7% |
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 | 101 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (small) | 180 g | 76 kcal |
| 1 serving (medium) | 250 g | 105 kcal |
| 1 cup (large) | 320 g | 134 kcal |
| 1 bottle (large) | 330 g | 139 kcal |
| 1 bottle (extra large) | 500 g | 210 kcal |
Calculated from 42 calories per 100 g.
Yılan Pancarı Soup is a regional Black Sea Turkish soup made with local greens, corn flour, and usually some cooking fat. Recipes vary by locality, especially in the greens used and how thick the soup is.
The name yılan pancarı is a local plant name, and local names do not always identify the same plant everywhere. If gathering greens, confirm the plant’s identity with a reliable local source rather than relying on the name alone.
Yılan Pancarı Soup is made by cooking the greens thoroughly and adding corn flour to give the broth body. Home recipes differ, but the greens should be identified correctly, washed well, and cooked until tender.
No; the greens used for Yılan Pancarı Soup should be cooked thoroughly rather than eaten raw. Since yılan pancarı can be a regional plant name, never eat foraged greens unless they have been reliably identified as edible.
Corn flour thickens Yılan Pancarı Soup and contributes a mild corn flavor. Add it gradually while stirring to help prevent lumps, adjusting the amount to the texture you want.
Yılan Pancarı Soup comes from the Black Sea region of Turkey, where cooks use locally available greens. Its ingredients and preparation can vary between communities, so it is better understood as a family of regional recipes than one fixed formula.
Yes, cooks can use other edible local greens in Yılan Pancarı Soup, and recipes already vary by region. Choose greens suitable for cooking and confirm their identity; a substitute will change the soup’s flavor and texture.
Yılan Pancarı Soup is often served with bread, including cornbread, which complements its greens and corn-flour base. A simple salad or another light side can also round out the meal.
Refrigerate leftover Yılan Pancarı Soup in a covered container once it has cooled. Reheat only the portion you plan to eat, stirring well as the corn-flour-thickened soup may settle during storage.
Yes, Yılan Pancarı Soup can be frozen, though its texture may change because of the corn flour. Thaw it and reheat it while stirring; add a little water if it has become too thick.
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
228µg · 25% DV
Vitamin C
12mg · 13% DV
B2
0.14mg · 11% DV
Minerals
Sodium
456mg · 20% DV
Manganese
0.43mg · 19% DV
Copper
0.12mg · 13% DV
Phosphorus
77mg · 11% DV
Potassium ⭐
300mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 101 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.
Yılan Pancarı Soup is a regional Black Sea dish made by cooking local greens with corn flour, usually with some cooking fat for flavour and body. It brings together the area’s tradition of making hearty meals from seasonal greens and is served hot, with a softly thickened texture.
In Turkey it can be part of a home-cooked lunch or supper, served alongside bread or as a light bowl on its own. Its nutritional profile is modest in energy, with most of its substance coming from the greens and corn flour; it provides 42 calories per 100 g. For a lighter version, use less added fat, or pair it with a simple salad rather than a heavier side.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.32g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.