Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 77 | 4.9 | 5.3 | 2.5 |
| Ladle, 150 g | 116 | 7.4 | 8.0 | 3.8 |
| Bowl, 300 g | 231 | 14.7 | 15.9 | 7.5 |
| Large bowl, 400 g | 308 | 19.6 | 21.2 | 10.0 |
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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 300 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Meat broth | 170 g | 17 |
| Boiled beef | 30 g | 76 |
| Smoked sausage | 20 g | 76 |
| Frankfurters | 15 g | 40 |
| Pickled cucumbers | 30 g | 3 |
| Onion and tomato paste | 25 g | 13 |
| Olives and lemon | 10 g | 12 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Mixed meat | 231 kcal |
| With 1 tbsp of 15% sour cream | 263 kcal |
| With smoked pork belly | 291 kcal |
| Fish solyanka | 171 kcal |
| Lenten mushroom solyanka | 120 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Sodium | 1,150 mg | 50% |
| Vitamin B12 | 1.1 mcg | 46% |
| Zinc | 2.5 mg | 23% |
| Iron | 2.2 mg | 16% |
| Potassium | 380 mg | 11% |
How many calories are in solyanka
100 g of mixed meat solyanka contain about 77 kcal: 4.9 g of protein, 5.3 g of fat and only 2.5 g of carbs. A 300 g bowl gives 231 kcal and 14.7 g of protein, almost like a main course. Recipes vary a lot: solyanka with smoked pork belly and three kinds of sausage can reach 110 kcal per 100 g.
The main downside is salt
Smoked meats, sausage, pickles, olives and capers make solyanka one of the saltiest soups: a bowl holds about half of the daily sodium limit. If you watch your blood pressure or water retention, use boiled meat instead of some of the smoked cuts and don't add extra salt - the pickles and olives usually provide enough.
Meat, fish or mushroom
Fish solyanka made with salmon or zander broth is about 60 kcal lighter per bowl and contains healthy fats. The lenten mushroom version is the lightest, around 40 kcal per 100 g, but has much less protein. If solyanka is your whole lunch, the meat version is the most filling.
Solyanka on a diet
You can eat solyanka in a calorie deficit: 231 kcal per bowl is moderate for a filling lunch with good protein. Cut back on smoked sausage, frankfurters and sour cream rather than on meat. Bread, however, can easily double the calories of the meal, so swap a slice for a vegetable salad.
How to count your solyanka
Every solyanka has its own mix of meats, so the table value is a guide. The more solids and smoked meats in the bowl, the higher the number. Take a photo of the bowl in MyFoodMate AI and the app will estimate the composition of your portion.