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Wheat-free, light yogurt-based soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt Soup Without Wheat (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 15.6 g of carbs, 7.4 g of protein, 5.3 g of fat and 0.5 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
139
KCAL / 240G
Carbs
15.6g
· 6% DV
Protein
7.4g
· 15% DV
Fat
5.3g
· 7% 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 45% · Protein 21% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 0.5 g | 2% |
| Protein | 7.4 g | 15% |
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 | 139 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 1 serving (medium) | 250 g | 145 kcal |
| 1 bottle (large) | 300 g | 174 kcal |
| 1 serving (large) | 350 g | 203 kcal |
| 1 bottle (extra large) | 400 g | 232 kcal |
Calculated from 58 calories per 100 g.
Yogurt Soup Without Wheat is usually made with plain yogurt, rice, water, and often egg. Simmer the rice until tender, temper the yogurt mixture with warm broth, then stir it into the pot over low heat. Dried mint is a common finishing touch.
Rice flour or cornstarch can thicken Yogurt Soup Without Wheat without adding wheat. If the soup already contains rice, mash some of the softened grains into the broth for body, or leave the flour out and let the rice provide the texture.
To prevent Yogurt Soup Without Wheat from curdling, temper the yogurt mixture before adding it to the pot. Whisk in warm broth gradually, pour it in slowly, and cook over low heat while stirring; a rapid boil can make the yogurt separate.
Usually, yes: rice is a common ingredient in Yogurt Soup Without Wheat. It softens in the broth and gives the soup substance without wheat flour. Recipes vary, so the soup can also be made with another wheat-free thickener or without grains.
Yes, Yogurt Soup Without Wheat can be made without eggs. Eggs help stabilize the yogurt mixture, so whisk the yogurt with a little rice flour or cornstarch instead, then add it gradually and keep the soup at a gentle simmer.
Plain, unsweetened yogurt works best in Yogurt Soup Without Wheat. Thick yogurt can be loosened with water or broth before tempering; avoid adding it straight from the refrigerator to a hot pot, since the temperature shock can encourage separation.
Yogurt Soup Without Wheat can taste sour when made with especially tangy yogurt or when it has been stored for too long. Use fresh, mild plain yogurt for a gentler flavor, and refrigerate leftovers promptly rather than leaving the soup at room temperature.
Yogurt Soup Without Wheat pairs well with a crisp salad, roasted vegetables, or a rice-based side. In Turkish-style meals it is often served as a first course; add mint or a little butter on top for a more traditional finish.
Yogurt Soup Without Wheat keeps for about two days in a covered container in the refrigerator. Cool it promptly after cooking, then reheat gently over low heat while stirring; boiling can cause the yogurt to separate.
Freezing Yogurt Soup Without Wheat is not ideal because the yogurt may separate and the rice can turn mushy after thawing. Refrigerate leftovers and eat them within a couple of days; reheat slowly, stirring often, rather than bringing the soup to a boil.
Vitamins
B12
0.72µg · 30% DV
B2
0.34mg · 26% DV
B5
0.77mg · 15% DV
Biotin
4.32µg · 14% DV
Minerals
Phosphorus
197mg · 28% DV
Calcium
247mg · 25% DV
Iodine
34µg · 23% DV
Sodium
432mg · 19% DV
Potassium ⭐
307mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 139 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 Without Wheat is a Turkish home-style soup made with yogurt and commonly rice for body instead of wheat flour. Depending on the household recipe, it may also include mint and egg. The wheat-free version can vary in thickness and ingredients, but yogurt gives it its characteristic gentle tang.
It is served warm, often as a light first course at lunch or dinner, with dried mint on top; a little rice makes it soothing and softly textured rather than rich. Its nutrition profile is relatively light, with 58 calories per 100 g. For a more filling meal, pair it with salad or vegetables, or serve a small bowl alongside other dishes.
High
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
3.24g
MONOUNSATURATED
1.39g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.