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Light, nutritious soup made with yogurt, onion, and spices
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt soup with onion (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 15.5 g of carbs, 6.8 g of protein, 5 g of fat and 1.8 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
15.5g
· 6% DV
Protein
6.8g
· 14% DV
Fat
5g
· 6% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 20% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 1.8 g | 6% |
| Protein | 6.8 g | 14% |
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 | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 serving (small) | 200 g | 110 kcal |
| 1 bottle (small) | 250 g | 138 kcal |
| 1 serving (large) | 300 g | 165 kcal |
| 1 bottle (medium) | 330 g | 182 kcal |
| 1 cup (large) | 350 g | 193 kcal |
| 1 bottle (large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Yogurt soup with onion is made by softening chopped onion in a little oil, then adding a thinned yogurt mixture and liquid. Stir the yogurt mixture into the pot gradually so it blends smoothly instead of turning lumpy.
Yogurt soup with onion usually curdles when cold yogurt is added too quickly to a hot pot or the soup is boiled hard. Whisk the yogurt with its other thickening ingredients, temper it with warm broth, and keep the soup at a gentle simmer.
Yogurt soup with onion can be made with rice, but rice is not essential to every version. If you add it, cook it until tender before stirring in the yogurt mixture, which helps prevent the grains from staying hard.
Yes, sautéing the onion first is a common way to build flavor in yogurt soup with onion. Cook it gently until soft and lightly golden, rather than letting it brown deeply, which can make its flavor overpower the yogurt.
Yogurt soup with onion tastes tangy and creamy, with a mellow sweetness from the softened onion. Mint, pepper, or a butter-based seasoning on top can add a fresh or savory finish without masking the yogurt.
Yogurt soup with onion is usually served warm, often finished with dried mint or a spiced butter drizzle. Bread makes a simple accompaniment, while a fresh salad can balance the soup’s creamy, tangy flavor.
Yes, red onion works in yogurt soup with onion, although its flavor can be a little sharper before cooking. Sauté it until fully soft to mellow it; yellow or white onion gives a more familiar, subtle taste.
Yogurt soup with onion keeps for about 2–3 days in a covered container in the refrigerator. Cool it promptly rather than leaving it out, and stir it well before serving because the soup may thicken as it chills.
Yes, reheat yogurt soup with onion slowly over low heat, stirring often, and avoid bringing it to a boil. If it has thickened in the refrigerator, add a little warm water or broth while stirring.
Freezing yogurt soup with onion is not recommended because the yogurt can separate and turn grainy after thawing. For a better texture, freeze the cooked onion separately and prepare the yogurt-based soup fresh when you plan to serve it.
Vitamins
B2
0.33mg · 25% DV
B12
0.55µg · 23% DV
Biotin
5.5µg · 18% DV
B5
0.88mg · 18% DV
Minerals
Phosphorus
163mg · 23% DV
Sodium
525mg · 23% DV
Calcium
225mg · 23% DV
Iodine
30µg · 20% DV
Potassium ⭐
450mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 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.
Yogurt soup with onion is a home-style soup associated with Turkish cooking, made by combining yogurt with softened onion and liquid such as water or stock. Recipes vary: some add a little flour or rice for body, while mint and other seasonings bring a savoury finish. The yogurt is usually stirred in gradually so it blends smoothly into the hot soup.
Served warm, its gentle tang is balanced by the onion’s mellow sweetness. In Turkey it can be enjoyed as a light lunch or supper with bread, or as a first course before a fuller meal; elsewhere, it works well as a simple, warming soup. It is relatively light, with some protein from the yogurt. For a lighter version, soften the onion with a little water rather than frying it in much oil.
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 3
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
— 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
3g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.