Solyanka calories
Solyanka is a cooked dish, so its calories depend on who made it. Our reference recipe lands at 83 kcal per 100 g, and a 300 g plate comes to about 249 kcal.
A serving covers about 12% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 187 to 311 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (300 g) |
|---|---|---|
| kcal | 83 | 249 |
| Protein, g | 5.5 | 16.5 |
| Fat, g | 5.7 | 17.1 |
| Carbs, g | 2.6 | 7.8 |
| Fiber, g | 0.4 | 1.2 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 150 g | 124 kcal | 93-156 | 3,900 |
| 1 · 300 g | 249 kcal | 187-311 | 7,800 |
| 1½ · 450 g | 374 kcal | 280-467 | 11,600 |
| 2 · 600 g | 498 kcal | 374-622 | 15,500 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 7,800 steps, or 60 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Soup is mostly water, so the bowl size and what's floating on top (sour cream, oil, meat) decide the number.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Tom yum | 60 | 240 kcal / 400 g | 5.1 g |
| Lentil soup | 64 | 192 kcal / 300 g | 3.3 g |
| Cream of mushroom soup | 65 | 195 kcal / 300 g | 2.4 g |
| Clam chowder | 70 | 210 kcal / 300 g | 2.9 g |
| Okroshka | 72 | 252 kcal / 350 g | 4.1 g |
| Split pea soup | 75 | 225 kcal / 300 g | 4.1 g |
| Kharcho | 78 | 234 kcal / 300 g | 4.8 g |
| French onion soup | 83 | 274 kcal / 330 g | 3.8 g |
| Solyanka | 83 | 249 kcal / 300 g | 5.5 g |
Lightest in this group per 100 g: Tom yum.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
The ±25% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories are in solyanka?
Solyanka has about 83 kcal per 100 g. A typical 300 g serving is about 249 kcal, and realistically anywhere from 187 to 311 kcal depending on the recipe and portion.
How much protein is in solyanka?
5.5 g of protein per 100 g, or about 16.5 g in a 300 g serving.
Your plate isn't a lab sample
Snap your own solyanka and Kalorea estimates what's actually on your plate, with a range and macros.