Skip to content
  1. Tarator Cold Soup (prepared)

Tarator is Bulgaria's cold yogurt-cucumber soup. Yogurt, cucumbers, garlic, dill, walnuts, and oil thinned with cold water. Arguably the most famous Bulgarian summer dish.

About this food

How should I track Tarator Cold Soup (prepared)?

Traditional dishes like Tarator Cold Soup (prepared) 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: 12% Protein, 18% Carbs, 70% FatMacro Split100%
Protein12%2.7g
Carbs18%4.0g
Fat70%7.1g

Nutrition Facts

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

Energy
  • Calories
    84kcal—
Macronutrients
  • Protein
    2.7g5%
  • Carbohydrates
    4.0g—
  • Fat
    7.1g—
  • Fiberathlete
    0.4g1%
  • Sugar
    2.9g—
  • Saturated Fat
    1.8g—
Minerals
  • Sodium
    168mg—
  • Calciumathlete
    77mg6%
  • Ironathlete
    0mg2%
Vitamins
  • Vitamin Dathlete
    0.1mcg0%

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

Serving Calculator

Serving Calculator

Tarator Cold Soup (prepared) — values for 300g

Type grams or use a preset to compare foods faster.

Primary macros

Calories
252
kcal
Protein
8.1
g
Carbs
12.0
g
Fat
21.3
g

More nutrients

Fiber
1.2g
Sugar
8.7g
Sat. Fat
5.4g
Sodium
504mg
Calcium
230mg
Iron
1mg
Potassium
416mg
Magnesium
47mg
Zinc
2mg
Vitamin D
0.2mcg

Frequently Asked Questions

Traditional dishes like Tarator Cold Soup (prepared) 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.

Tarator Cold Soup (prepared) contains 2.7g protein per 100g, which is lower in protein. A 300g serving provides 8.1g protein.

Yes, Tarator Cold Soup (prepared) can support weight loss. At 84 kcal per 100g it is low in calorie density, allowing larger portions for fewer calories.

Yes, Tarator Cold Soup (prepared) is keto-friendly. With 4g total carbs and 0.4g fiber per 100g (3.6g net carbs), it fits easily within the daily 20-50g net carb limit.

Tarator Cold Soup (prepared) provides 84 kcal, 2.7g protein, 4g carbs, and 7.1g fat per 100g. Compare with other traditional bulgarian foods in our database to find the best option for your nutritional goals.

Not seeing change? See what we usually miss.

Why am I not losing weight? 5-question plateau diagnostic

Track this food

300g(Standard)
Foods That Pair Well

Prepared Foods

Greek salad (Horiatiki)

95 kcal2.5g protein

Dairy Products

Fresh Milk (3.6%)

61 kcal3.2g protein

Vegetables

Spinach

23 kcal2.9g protein

Beverages

Latte, whole milk

42 kcal2.2g protein

Sweets & Desserts

Ice creams, strawberry

192 kcal3.2g protein

Legumes & Pulses

Silk Plain, soymilk

41 kcal2.9g protein

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

Track Tarator Cold Soup (prepared) in Calibr8

Built for Bulgarian food. Verified data. Weekly adaptive targets.

I want Calibr8 to decide for me
  • 14-day adaptive coaching
  • 30-day money-back guarantee
  • 4,800+ foods

14-day adaptive coaching. Cancel anytime.

Home
Foods
Traditional Bulgarian
C8
Calibr8
  • Food Database
  • Plateau Diagnostic
  • Insights
  • Nutrition Guides
  • Compare Apps
Try Calibr8 Free

Food product photo

Traditional Bulgarian

Tarator Cold Soup (prepared)

Macros per 100g

84
Calories
Protein2.7g
Fat7.1g
Carbs4.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
C8
Calibr8

Evidence-based nutrition coaching, built around your data.

Backed by 1,316 research papers

Platform

  • Food Database
  • Plateau Diagnostic
  • Nutrition Guides
  • Compare Apps
  • Pricing

Calibr8

  • About
  • Contact
  • Research
  • Community Feed
  • Insights
© 2026 Calibr8. All rights reserved.

Reviewed by Calibr8

Peer-reviewed data · Last updated March 16, 2026

Related Foods

Related Foods Worth Logging

Potassium
139mg3%
  • Magnesiumathlete
    16mg4%
  • Zincathlete
    1mg5%
  • Add to daily log
    Save
    Compare
    View all foods
    🇧🇬Traditional Bulgarian

    Banitsa (Cheese Pastry)

    293 kcal9 g protein
    Per 100g · Calibr8 Verified
    🇧🇬Traditional Bulgarian

    Spinach Banitsa

    248 kcal7 g protein
    Per 100g · Calibr8 Verified
    🇧🇬Traditional Bulgarian

    Mekitsa (Fried Dough)

    340 kcal7 g protein
    Per 100g · Calibr8 Verified
    🇧🇬Traditional Bulgarian

    Tutmanik (Cheese Bread)

    310 kcal10 g protein
    Per 100g · Calibr8 Verified
    🇧🇬Traditional Bulgarian

    Shopska Salad

    78 kcal4 g protein
    Per 100g · Calibr8 Verified
    🇧🇬Traditional Bulgarian

    Snezhanka (Yogurt Cucumber)

    45 kcal3 g protein
    Per 100g · Calibr8 Verified