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Spinach yogurt soup Calories
Creamy, spinach-rich, yogurt-based, protein and calcium source
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spinach yogurt soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 16.3 g of carbs, 8 g of protein, 3.8 g of fat and 3.3 g of fiber. Its 300 µg of Vitamin K covers 250% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Spinach yogurt soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
16.3g
· 6% DV
Protein
8g
· 16% DV
Fat
3.8g
· 5% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 24% · Fat 26%
Spinach yogurt soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 3.3 g | 12% |
| Protein | 8 g | 16% |
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 Spinach yogurt soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 bottle (extra small) | 100 g | 55 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 serving (small) | 180 g | 99 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1 cup (large) | 400 g | 220 kcal |
| 1 bottle (extra large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Spinach yogurt soup
How do you make spinach yogurt soup?
Spinach yogurt soup is made by cooking chopped spinach, often with rice, then stirring in a yogurt-based mixture. Temper the yogurt with a little hot broth before adding it gradually to the pot; this helps keep the soup smooth.
What ingredients go into spinach yogurt soup?
Spinach yogurt soup typically contains spinach, plain yogurt, and water or broth. Rice, flour, and egg are common additions in Turkish-style recipes, while dried mint and melted butter are often used as a finishing touch.
How do you keep spinach yogurt soup from curdling?
To keep spinach yogurt soup from curdling, do not pour cold yogurt straight into boiling soup. Whisk hot broth into the yogurt mixture a spoonful at a time to warm it, then stir it into the pot gradually and heat gently without a hard boil.
Can you make spinach yogurt soup with frozen spinach?
Yes, frozen spinach works in spinach yogurt soup. Thaw it and squeeze out excess water before adding it, so the soup does not become watery. Since thawed spinach is already soft, add it later in cooking and avoid overcooking it.
Does spinach yogurt soup have rice in it?
Often, yes: rice is a common addition to spinach yogurt soup and gives it a thicker, more filling texture. Cook the rice until tender before adding the yogurt mixture. Some versions use bulgur or leave grains out altogether.
Can you use Greek yogurt in spinach yogurt soup?
Yes, Greek yogurt can be used in spinach yogurt soup, though its thickness may make the soup heavier. Whisk it smooth with a little broth before tempering it, and thin the finished soup with warm water or stock if needed.
Is spinach yogurt soup served hot or cold?
Spinach yogurt soup is usually served hot, especially in Turkish home cooking. Warm it gently after adding the yogurt mixture rather than boiling it vigorously. It can also be served warm rather than piping hot.
What can you serve with spinach yogurt soup?
Serve spinach yogurt soup with crusty bread, a simple salad, or grilled vegetables for a light meal. If the soup already contains rice, bread and a fresh salad make a more balanced accompaniment than another starchy side.
How long does spinach yogurt soup last in the fridge?
Spinach yogurt soup keeps for 3–4 days in the refrigerator when cooled promptly and stored covered. Reheat only the portion you plan to eat, stirring over low heat; boiling can make the yogurt separate.
Can you freeze spinach yogurt soup?
Freezing finished spinach yogurt soup is not ideal because the yogurt may separate and become grainy after thawing. For a better texture, freeze the spinach-and-broth base before adding the yogurt mixture, then make and stir in fresh yogurt tempering after reheating.
Spinach yogurt soup Vitamins & Minerals
Vitamins
Vitamin K
300µg · 250% DV
Vitamin A
400µg · 44% DV
B12
1µg · 42% DV
Vitamin C
30mg · 33% DV
Minerals
Manganese
0.75mg · 33% DV
Phosphorus
150mg · 21% DV
Calcium
200mg · 20% DV
Copper
0.18mg · 20% DV
Potassium ⭐
550mg · 16% DV
Sodium
300mg · 13% DV
Spinach yogurt soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach yogurt soup
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.
What is Spinach yogurt soup?
Spinach yogurt soup is a home-style soup found in Turkish cooking, made with chopped spinach and yogurt. Recipes vary: some include rice, and the yogurt is usually stirred in gradually so it blends smoothly into the broth rather than curdling.
It is commonly served warm, sometimes finished with mint or a little butter, as a first course or a light meal with bread. The yogurt contributes protein and calcium, while spinach adds some fibre; each 100 g has 55 calories. For a lighter bowl, go easy on added fat, and whisk the yogurt mixture before stirring it into the soup over gentle heat.
How Nutritious Is Spinach yogurt soup?
Nutrient density
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.
Satiety score
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.
Is Spinach yogurt soup 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 Spinach yogurt soup Contain Allergens?
Contains these allergens:
Which Diets Is Spinach yogurt soup Good For?
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
Spinach yogurt soup Fat Profile
SATURATED
2.25g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.