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  4. Spinach Soup (cooked)

Spinach soup is a light Bulgarian soup with fresh spinach. Cooked with onions, carrots, and rice, finished with egg-yogurt zastroika. Popular in spring when spinach is in season.

About this food

How should I track Spinach Soup (cooked)?

Traditional dishes like Spinach Soup are best tracked by weighing your actual portion, because recipes vary widely between households. Two versions of the same dish can differ by 30–50% in calories depending on how much oil, butter, or cheese was used. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) showed that people underreport calorie intake by 25–30% on average, and complex dishes with multiple ingredients are the hardest to estimate. When eating out, ask about preparation — it helps you make a more informed log entry.

Macro Breakdown

Macro Split: 19% Protein, 36% Carbs, 45% FatMacro Split100%
Protein19%1.7g
Carbs36%3.2g
Fat45%1.8g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    33kcal—
Macronutrients
  • Protein
    1.7g3%
  • Carbohydrates
    3.2g—
  • Fat
    1.8g—
  • Fiberathlete
    0.7g3%
  • Sugar
    0.7g—
  • Saturated Fat
    0.9g—
Minerals
  • Sodium
    159mg—
  • Calciumathlete
    37mg3%
  • Ironathlete
    1mg4%
Vitamins
  • Vitamin Dathlete
    0.1mcg1%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Spinach Soup (cooked) — values for 300g

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Primary macros

Calories
99
kcal
Protein
5.1
g
Carbs
9.6
g
Fat
5.4
g

More nutrients

Fiber
2.1g
Sugar
2.1g
Sat. Fat
2.7g
Sodium
476mg
Calcium
111mg
Iron
2mg
Potassium
547mg
Magnesium
67mg
Zinc
1mg
Vitamin D
0.3mcg

Frequently Asked Questions

Traditional dishes like Spinach Soup are best tracked by weighing your actual portion, because recipes vary widely between households. Two versions of the same dish can differ by 30–50% in calories depending on how much oil, butter, or cheese was used. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) showed that people underreport calorie intake by 25–30% on average, and complex dishes with multiple ingredients are the hardest to estimate. When eating out, ask about preparation — it helps you make a more informed log entry.

Spinach Soup (cooked) contains 1.7g protein per 100g, which is lower in protein. A 300g serving provides 5.1g protein.

Yes, Spinach Soup (cooked) can support weight loss. At 33 kcal per 100g it is low in calorie density, allowing larger portions for fewer calories.

Yes, Spinach Soup (cooked) is keto-friendly. With 3.2g total carbs and 0.7g fiber per 100g (2.5g net carbs), it fits easily within the daily 20-50g net carb limit.

Spinach Soup (cooked) provides 33 kcal, 1.7g protein, 3.2g carbs, and 1.8g fat per 100g. Compare with other traditional bulgarian foods in our database to find the best option for your nutritional goals.

Track this food

300g(Standard)
Foods That Pair Well

Beverages

Matcha latte, unsweetened

36 kcal2.0g protein

Dairy Products

Ayran (Yogurt Drink)

28 kcal1.7g protein

Vegetables

Lettuce

15 kcal1.4g protein

Other Foods

Canned soup, chicken noodle

25 kcal1.5g protein

Condiments & Sauces

Pasta Sauce, spaghetti/marinara

50 kcal1.4g protein

Legumes & Pulses

Silk Plain, soymilk

41 kcal2.9g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Traditional Bulgarian

Spinach Soup (cooked)

Macros per 100g

33
Calories
Protein1.7g
Fat1.8g
Carbs3.2g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 22, 2026

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Potassium
182mg4%
  • Magnesiumathlete
    22mg5%
  • Zincathlete
    0mg2%
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    Backed by 1,316 research papers
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