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A bowl of thick, creamy off-white yogurt soup with a few rice grains visible, topped with green dried mint and small golden butter droplets.
●Low GI

Yogurt soup with strained yogurt Calories

Protein-rich fermented dairy soup

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

68kcal

GI

28low

POTASSIUM · 100 G

155mg

FIBER · 100 G

0.2g

Quick answer

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.

Yogurt soup with strained yogurt Nutrition Facts

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%

Yogurt soup with strained yogurt nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories163 kcal
Total fat7.7 g10%
Saturated fat4.56 g23%
Trans fat0.19 g
Sodium576 mg25%
Total carbohydrate13.4 g5%
Fiber0.5 g2%
Protein9.1 g18%

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 with strained yogurt?

ServingAmountCalories
1 cup (medium)240 g163 kcal
1 tablespoon (whole)15 g10 kcal
100 g100 g68 kcal
1 cup (small)180 g122 kcal
1 serving (small)200 g136 kcal
1 bottle (whole)250 g170 kcal
1 serving (large)300 g204 kcal
1 cup (large)320 g218 kcal

Calculated from 68 calories per 100 g.

Frequently Asked Questions About Yogurt soup with strained yogurt

What is yogurt soup with strained yogurt?

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.

Can you use Greek yogurt in yogurt soup with strained yogurt?

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.

Why does yogurt soup with strained yogurt curdle?

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.

Is yogurt soup with strained yogurt served hot or cold?

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.

What grain is used in yogurt soup with strained yogurt?

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.

How is yogurt soup with strained yogurt different from Turkish yayla soup?

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.

What herbs go in yogurt soup with strained yogurt?

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.

Can yogurt soup with strained yogurt be made without rice?

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.

What should you serve with yogurt soup with strained yogurt?

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.

Can yogurt soup with strained yogurt be frozen?

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.

Yogurt soup with strained yogurt Vitamins & Minerals

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

Yogurt soup with strained yogurt Glycemic Index

GLYCEMIC INDEX

28
Low
0 Low5570100

GLYCEMIC LOAD

3.8
Low

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

How to Burn Off Yogurt soup with strained yogurt

To burn the 163 calories in 1 cup (medium) (240 g):

🚶

40min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

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 with strained yogurt?

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.

How Nutritious Is Yogurt soup with strained yogurt?

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 with strained yogurt 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 with strained yogurt 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 with strained yogurt 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 with strained yogurt Fat Profile

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.