Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 46 | 5.0 | 1.6 | 3.0 |
| Ladle, 150 g | 69 | 7.5 | 2.4 | 4.5 |
| Bowl, 350 g | 161 | 17.5 | 5.6 | 10.5 |
| Large bowl, 500 g | 230 | 25.0 | 8.0 | 15.0 |
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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 348 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Fish broth | 200 g | 20 |
| Zander and perch fillet | 70 g | 64 |
| Potatoes | 50 g | 39 |
| Carrot and onion | 25 g | 9 |
| Butter and herbs | 3 g | 22 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| River fish | 161 kcal |
| Without potatoes | 125 kcal |
| Triple ukha | 190 kcal |
| Salmon ukha | 230 kcal |
| Finnish creamy salmon soup | 320 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Selenium | 30 mcg | 55% |
| Vitamin B12 | 1.8 mcg | 75% |
| Iodine | 40 mcg | 27% |
| Potassium | 500 mg | 14% |
| Phosphorus | 250 mg | 36% |
How many calories are in ukha
100 g of river fish ukha contain about 46 kcal: 5 g of protein, 1.6 g of fat and 3 g of carbs. A 350 g bowl is 161 kcal with 17.5 g of protein. It is one of the lightest soups with a high protein share: almost half of the calories come from protein.
Which fish to use
Classic ukha is made from river fish: zander, perch, pike and ruffe. It is lean, with few calories per bowl. Salmon or trout ukha has about 70 kcal more but provides omega-3 fatty acids. Triple ukha, where fish is cooked in several batches in the same broth, is richer and slightly higher in calories.
Ukha vs Finnish creamy soup
Finnish lohikeitto, a salmon soup with cream, is often called Finnish ukha. Calorie-wise it is a different dish: cream adds about 160 kcal per bowl. If you want a creamy taste with fewer calories, use milk or 10% cream and less potato.
Ukha for weight loss
Ukha is an ideal soup for a calorie deficit: little energy, lots of protein and volume. Fish provides iodine, selenium, phosphorus and vitamin B12. To stay full longer, add more fish and less potato. Swap white bread for a slice of wholegrain.
How to count your bowl
The amount of fish in a bowl of ukha varies a lot, so 46 kcal per 100 g is a guide. Take a photo of your bowl in MyFoodMate AI and the app will estimate how much fish and potato it contains.