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Protein-rich fermented dairy soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt soup with strained yogurt (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 13.4 g of carbs, 9.1 g of protein, 7.7 g of fat and 0.5 g of fiber. Its 230.4 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
13.4g
· 5% DV
Protein
9.1g
· 18% DV
Fat
7.7g
· 10% 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 34% · Protein 23% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.19 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 9.1 g | 18% |
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 | 163 kcal |
| 1 tablespoon (whole) | 15 g | 10 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 serving (small) | 200 g | 136 kcal |
| 1 bottle (whole) | 250 g | 170 kcal |
| 1 serving (large) | 300 g | 204 kcal |
| 1 cup (large) | 320 g | 218 kcal |
Calculated from 68 calories per 100 g.
Yogurt soup with strained yogurt is a Turkish-style savory soup made with thick strained yogurt, usually cooked with rice or another grain. It is commonly finished with herbs and butter, and its consistency ranges from lightly brothy to hearty.
Yes, Greek yogurt can stand in for the strained yogurt in yogurt soup with strained yogurt because both are thick, strained yogurts. If yours is especially dense, whisk in a little water first so it blends smoothly into the soup.
Yogurt soup with strained yogurt usually curdles when the yogurt is added cold to very hot liquid or the soup boils vigorously. Whisk the yogurt with some warm broth first, stir it in gradually, and keep the heat gentle.
Yogurt soup with strained yogurt is most often served warm, though some versions can be enjoyed chilled. If serving it cold, cool it promptly and refrigerate it; stir before serving because the grains and yogurt may settle or thicken.
Rice is a common choice for yogurt soup with strained yogurt, but recipes may use wheat or omit grains altogether. Rice thickens the soup as it cooks, so add liquid gradually if you prefer a thinner broth.
Yogurt soup with strained yogurt specifically uses thick, strained yogurt, while yayla soup is commonly made with regular yogurt and rice. The names and recipes can overlap, though, and household versions may differ in their use of flour, egg, or herbs.
Dried mint is a classic seasoning for yogurt soup with strained yogurt, often briefly warmed in butter and spooned over the bowl. Some cooks add chili flakes, but mint is the flavor most closely associated with this style of soup.
Yes, yogurt soup with strained yogurt can be made without rice. Use another grain if you want a heartier texture, or leave grains out and adjust the liquid so the soup stays as thick or brothy as you like.
Serve yogurt soup with strained yogurt alongside crusty bread, a fresh salad, or a vegetable dish. If the soup already contains rice or wheat, lighter sides work especially well and keep the meal from feeling too heavy.
Freezing yogurt soup with strained yogurt is not ideal because the yogurt can separate and turn grainy as it thaws. For a smoother result, refrigerate leftovers instead and reheat them gently, stirring often rather than letting the soup boil.
Vitamins
B2
0.38mg · 29% DV
B12
0.67µg · 28% DV
Biotin
5.04µg · 17% DV
B5
0.77mg · 15% DV
Minerals
Phosphorus
230mg · 33% DV
Calcium
283mg · 28% DV
Sodium
576mg · 25% DV
Selenium
7.68µg · 14% DV
Potassium ⭐
372mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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 with strained yogurt is a Turkish home-style soup made by loosening thick, strained yogurt with water or stock and cooking it with rice. The yogurt gives the broth a creamy body and a gentle tang, though recipes vary from kitchen to kitchen.
It is usually served hot, often finished with dried mint and a little butter, as a first course at lunch or dinner; a bowl can also make a light meal. The yogurt makes it a protein-containing, fermented dairy dish, while rice adds substance. To help keep the yogurt smooth, whisk in a little hot broth before adding it to the pot. For a lighter finish, use less butter and let the mint provide the aroma.
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
4.56g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.