Macros in Solyanka
100 g of Solyanka (also called soljanka) provides 6 g protein, 5 g fat and 4 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 6 g
- Fat
- 5 g
- Carbs
- 4 g
85 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in SolyankaCalculate macros for your serving
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In your portion
255 kcal
- Protein
- 18 g
- Fat
- 15 g
- Carbs
- 12 g
About Solyanka
Solyanka is a thick, sour Russian soup made in meat, fish and mushroom versions. The meat version mixes several meats, such as beef, ham, sausages and tongue, in broth with pickled cucumbers, onion, tomato paste, olives and capers. It is usually served with sour cream, chopped herbs and a slice of lemon.
Also known as solianka.
Typical pieces and portions
Weights come from the sources below. Calories and macros are scaled from the per-100 g values on this page. Select a weight to load it into the calculator.
| Amount | Weight | Protein | Fat | Carbs | Calories |
|---|---|---|---|---|---|
| [4] | 245 g | 14.7 g | 12.3 g | 9.8 g | 208 kcal |
| [1] | 250 g | 15 g | 12.5 g | 10 g | 213 kcal |
| [3] | 400 g | 24 g | 20 g | 16 g | 340 kcal |
What changes the numbers
- Meat-to-broth ratio. A broth-heavy store-bought solyanka, with water as its first ingredient, is labelled 60.7 kcal per 100 g. A ladle with more meat and less liquid gives more than that.[1]
- Smoked and cured sausage. A pack led by boiled beef and two kinds of smoked sausage is labelled 166 kcal, 13.8 g protein and 10.9 g fat per 100 g. The broth-heavy tub has 4 g fat per 100 g.[2]
- Sour cream on top. One tablespoon (15 g) of regular sour cream adds about 29 kcal, mostly from its 2.7 g of fat. Two spoonfuls make a noticeable difference to a bowl.[5]
- Potatoes. Homemade versions sometimes include diced potato, which raises the carbs. The three store-bought packs cited here contain no potato and are labelled 1.6–2.8 g carbs per 100 g.[7]
How to log it
Weigh your bowl and log the soup in grams, then log sour cream as a separate entry. For a ready-made pack, use the label's per-100 g values; the labels cited here range from 60.7 to 166 kcal per 100 g.
Sources for this note
- Alligator Market: Polyana homemade solyanka, 250 g label (opens in a new tab)
- Alligator Market: LavkaLavka solyanka with smoked meats, 270 g label (opens in a new tab)
- VkusVill: Meat solyanka, 400 g label (opens in a new tab)
- 21 CFR 101.12: US reference serving for soups (245 g) (opens in a new tab)
- NutritionValue.org: Regular sour cream (USDA data) (opens in a new tab)
- Wikipedia: Solyanka (opens in a new tab)
- Wikipedia (Russian): Solyanka (soup) (opens in a new tab)
- Calorizator: Assorted meat solyanka, per 100 g (opens in a new tab)
Compare Solyanka macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 7.1 g
- Fat
- 5.9 g
- Carbs
- 4.7 g
Reference portion: bowl (300 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Compare macros by serving weight
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 43 kcal | 3 g | 2.5 g | 2 g |
| 100 g | 85 kcal | 6 g | 5 g | 4 g |
| 200 g | 170 kcal | 12 g | 10 g | 8 g |
| 300 g | 255 kcal | 18 g | 15 g | 12 g |
Use the right values for your food
Calculate a portion from your label
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How FoodWarz works →FAQ
How do I calculate macros for a serving of Solyanka?
Multiply each per-100 g value by the serving weight and divide by 100. A 300 g portion gives about 18 g protein, 15 g fat and 12 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
What are the macros in 1 standard soup serving?
1 standard soup serving weighs about 245 g. At this page's per-100 g values that is about 14.7 g protein, 12.3 g fat and 9.8 g carbs.
What are the macros in 1 small store-bought tub?
1 small store-bought tub weighs about 250 g. At this page's per-100 g values that is about 15 g protein, 12.5 g fat and 10 g carbs.
Is solyanka good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Solyanka compares
Of the 6 other foods in this table, 4 have less protein per 100 g than Solyanka and 1 has more.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Solyanka (this page) | 6 g | 85 kcal | 5 g | 4 g |
| Olivier salad | 4 g | 195 kcal | 15 g | 11 g |
| Vinaigrette saladLeast protein | 2 g | 95 kcal | 5 g | 11 g |
| Beef stroganoffMost protein | 11 g | 145 kcal | 9 g | 6 g |
| Ramen | 5 g | 110 kcal | 4 g | 14 g |
| Pho | 5 g | 67 kcal | 1.5 g | 9 g |
| Sushi | 6 g | 145 kcal | 2 g | 26 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026