Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 71 | 4.0 | 3.7 | 5.5 |
| Ladle, 150 g | 107 | 6.0 | 5.6 | 8.3 |
| Bowl, 350 g | 249 | 14.0 | 13.0 | 19.3 |
| Large bowl, 450 g | 320 | 18.0 | 16.7 | 24.8 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 330 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Beef broth | 190 g | 19 |
| Beef | 45 g | 114 |
| Boiled rice | 40 g | 46 |
| Walnuts | 5 g | 33 |
| Onion, tomato and tkemali | 45 g | 22 |
| Garlic and herbs | 5 g | 2 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Beef, rice and walnuts | 249 kcal |
| With lamb | 294 kcal |
| With chicken | 215 kcal |
| Without walnuts | 216 kcal |
| With double rice | 295 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Iron | 2.6 mg | 19% |
| Zinc | 3.6 mg | 33% |
| Vitamin B12 | 1.5 mcg | 62% |
| Potassium | 400 mg | 11% |
| Vitamin C | 8 mg | 9% |
How many calories are in kharcho
100 g of beef kharcho contain about 71 kcal: 4 g of protein, 3.7 g of fat and 5.5 g of carbs. A 350 g bowl is 249 kcal, roughly 12% of a 2,000 kcal day. Kharcho has more calories than shchi or okroshka but is lighter than solyanka: plenty of meat and no smoked cuts.
Walnuts, rice and meat: what matters
Walnuts are the most calorie-dense ingredient: just 5 g per bowl add 33 kcal, but they also bring healthy fats and the signature flavor. Rice adds carbs and thickness: a double portion of rice means plus 46 kcal. Lamb instead of beef makes the soup fattier, while chicken makes it lighter.
Why kharcho is good for you
A bowl of kharcho contains 14 g of protein and a good share of the daily iron, zinc and vitamin B12, all from the beef. Tkemali, tomatoes, garlic and herbs add vitamin C and antioxidants, and the spices let you use less salt. The weak point is fiber, so a vegetable salad makes a good side.
Kharcho on a diet
Kharcho fits a calorie deficit: 249 kcal for a filling bowl with good protein. For a lighter version, use lean beef and trim visible fat, but keep the walnuts - there are only a few, and the soup loses its flavor without them. Lavash or bread adds 100–150 kcal, so count it separately.
How to count your portion
Kharcho can be almost thin or as thick as a stew, so 71 kcal per 100 g is an average. Take a photo of your bowl in MyFoodMate AI: the app estimates how much meat, rice and broth it contains and calculates the macros.