[{"data":1,"prerenderedAt":261},["ShallowReactive",2],{"blog-en-5-cold-summer-soups-under-250-kcal":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":255,"_id":256,"_source":257,"_file":258,"_stem":259,"_extension":260},"\u002Fen\u002Fblog\u002F2026-07-07-5-cold-summer-soups-under-250-kcal","blog",false,"","5 cold summer soups under 250 kcal — exact grams and macros","Five cold soups under 250 kcal for the heat — gazpacho, kefir beet soup, tarator, avocado soup, and melon gazpacho. Exact grams, macros, why they work in a deficit, and where the extra calories hide.","5-cold-summer-soups-under-250-kcal","2026-07-07","\u002Fblog\u002Fimages\u002F5-cold-summer-soups-under-250-kcal\u002Fcover.jpg","guides",[15,16,17,18,19],"soup","summer","calories","macros","deficit","5-holodnyh-supov-do-250-kkal",{"type":22,"children":23,"toc":244},"root",[24,32,37,44,49,54,60,69,74,80,88,93,99,107,112,118,126,131,137,145,150,156,161,206,212,217,239],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29],{"type":30,"value":31},"text","In the heat a hot lunch just won't go down, but you still need to eat properly. A cold soup solves this best: it refreshes like a drink but fills you up like a meal. And almost all of them skip the stove — blend the vegetables, or chop and pour.",{"type":25,"tag":26,"props":33,"children":34},{},[35],{"type":30,"value":36},"We put together 5 options — each under 250 kcal, with exact grams and macros per serving. We deliberately left okroshka out: its cold-base question (kefir vs kvass) has so many nuances it deserves its own breakdown.",{"type":25,"tag":38,"props":39,"children":41},"h2",{"id":40},"why-a-cold-soup-is-a-smart-summer-choice",[42],{"type":30,"value":43},"Why a cold soup is a smart summer choice",{"type":25,"tag":26,"props":45,"children":46},{},[47],{"type":30,"value":48},"Cold soups are almost entirely vegetables and water, so they give a lot of volume for few calories: a big, genuinely filling bowl easily fits into 100-200 kcal. That's exactly what you want in a deficit — fullness without overshooting on energy.",{"type":25,"tag":26,"props":50,"children":51},{},[52],{"type":30,"value":53},"The second upside: vegetables served raw or nearly raw keep more vitamins than after long boiling. And if you add a protein base (kefir, Greek yogurt, egg, feta), it stops being \"I just drank some vegetables\" and becomes a full meal that doesn't leave you reaching for seconds half an hour later.",{"type":25,"tag":38,"props":55,"children":57},{"id":56},"_1-gazpacho-110-kcal-300-g-serving",[58],{"type":30,"value":59},"1. Gazpacho — ~110 kcal (300 g serving)",{"type":25,"tag":26,"props":61,"children":62},{},[63],{"type":25,"tag":64,"props":65,"children":66},"strong",{},[67],{"type":30,"value":68},"P: 3 | F: 4 | C: 15",{"type":25,"tag":26,"props":70,"children":71},{},[72],{"type":30,"value":73},"The Spanish classic and the lightest soup on the list. Tomatoes, cucumber, bell pepper, a clove of garlic, and a spoon of olive oil — all in the blender, then chilled. Almost pure vegetables: minimal calories, maximum flavor and vitamins. The spoon of oil isn't wasted here — it helps your body absorb the fat-soluble vitamins from the tomatoes.",{"type":25,"tag":38,"props":75,"children":77},{"id":76},"_2-kefir-beet-soup-kholodnik-140-kcal-300-g",[78],{"type":30,"value":79},"2. Kefir beet soup (kholodnik) — ~140 kcal (300 g)",{"type":25,"tag":26,"props":81,"children":82},{},[83],{"type":25,"tag":64,"props":84,"children":85},{},[86],{"type":30,"value":87},"P: 8 | F: 4 | C: 18",{"type":25,"tag":26,"props":89,"children":90},{},[91],{"type":30,"value":92},"Boiled beets, cucumber, a boiled egg, and herbs over 1% kefir. Pretty, filling, and with protein — from the kefir and the egg. It's handy to boil the beets a couple of days ahead, so the soup comes together in five minutes. The fermented-milk base also goes easy on digestion.",{"type":25,"tag":38,"props":94,"children":96},{"id":95},"_3-tarator-160-kcal-300-g",[97],{"type":30,"value":98},"3. Tarator — ~160 kcal (300 g)",{"type":25,"tag":26,"props":100,"children":101},{},[102],{"type":25,"tag":64,"props":103,"children":104},{},[105],{"type":30,"value":106},"P: 9 | F: 8 | C: 12",{"type":25,"tag":26,"props":108,"children":109},{},[110],{"type":30,"value":111},"A Bulgarian cold soup on Greek yogurt: cucumber, garlic, dill, a little walnut, and a drizzle of olive oil. The yogurt brings protein and a pleasant tang; the walnut adds \"good\" fat and crunch. Keep the walnut to about a tablespoon — it's tasty but calorie-dense, and it easily turns a light soup into a heavy one.",{"type":25,"tag":38,"props":113,"children":115},{"id":114},"_4-cold-avocado-and-cucumber-soup-200-kcal-250-g",[116],{"type":30,"value":117},"4. Cold avocado and cucumber soup — ~200 kcal (250 g)",{"type":25,"tag":26,"props":119,"children":120},{},[121],{"type":25,"tag":64,"props":122,"children":123},{},[124],{"type":30,"value":125},"P: 4 | F: 16 | C: 12",{"type":25,"tag":26,"props":127,"children":128},{},[129],{"type":30,"value":130},"Avocado, cucumber, lime, herbs, and a little water or kefir in the blender. The thickest, most filling option thanks to avocado's healthy fats — which is why we keep the serving smaller, 250 g, or the calories add up fast. A great pick when you need to stay full for a long time without meat.",{"type":25,"tag":38,"props":132,"children":134},{"id":133},"_5-melon-gazpacho-with-feta-150-kcal-300-g",[135],{"type":30,"value":136},"5. Melon gazpacho with feta — ~150 kcal (300 g)",{"type":25,"tag":26,"props":138,"children":139},{},[140],{"type":25,"tag":64,"props":141,"children":142},{},[143],{"type":30,"value":144},"P: 5 | F: 6 | C: 20",{"type":25,"tag":26,"props":146,"children":147},{},[148],{"type":30,"value":149},"A sweet twist: puréed melon, mint leaves, a little feta, and a drizzle of olive oil. It refreshes like a dessert but is really a light meal, not sugar: the melon brings sweetness and water, the feta a salty contrast and a bit of protein. Perfect in peak heat, when you don't want anything \"serious.\"",{"type":25,"tag":38,"props":151,"children":153},{"id":152},"where-the-extra-calories-hide",[154],{"type":30,"value":155},"Where the extra calories hide",{"type":25,"tag":26,"props":157,"children":158},{},[159],{"type":30,"value":160},"The soups themselves are light — the calories come from what's added \"on top\" and \"by eye\":",{"type":25,"tag":162,"props":163,"children":164},"ul",{},[165,176,186,196],{"type":25,"tag":166,"props":167,"children":168},"li",{},[169,174],{"type":25,"tag":64,"props":170,"children":171},{},[172],{"type":30,"value":173},"Sour cream and mayo by the spoon.",{"type":30,"value":175}," A tablespoon of 20% sour cream is ~40 kcal, of mayo ~90. Two or three spoons, and a light soup gains half its calories back.",{"type":25,"tag":166,"props":177,"children":178},{},[179,184],{"type":25,"tag":64,"props":180,"children":181},{},[182],{"type":30,"value":183},"Bread and croutons.",{"type":30,"value":185}," A couple of slices of baguette or a handful of croutons is +100-150 kcal that no one mentally adds to the soup.",{"type":25,"tag":166,"props":187,"children":188},{},[189,194],{"type":25,"tag":64,"props":190,"children":191},{},[192],{"type":30,"value":193},"Store-bought gazpacho.",{"type":30,"value":195}," Packaged soup often has added sugar and noticeably more oil — check the label.",{"type":25,"tag":166,"props":197,"children":198},{},[199,204],{"type":25,"tag":64,"props":200,"children":201},{},[202],{"type":30,"value":203},"Walnuts in tarator.",{"type":30,"value":205}," Tasty, but 100 g of walnuts is ~650 kcal; measure with a spoon, not \"generously.\"",{"type":25,"tag":38,"props":207,"children":209},{"id":208},"takeaway",[210],{"type":30,"value":211},"Takeaway",{"type":25,"tag":26,"props":213,"children":214},{},[215],{"type":30,"value":216},"A cold soup is an underrated summer tool: a big, filling serving for 100-200 kcal, loads of vegetables, and almost no cooking. The five above cover both thirst and hunger — from the very light gazpacho to the hearty avocado soup.",{"type":25,"tag":26,"props":218,"children":219},{},[220,222,229,231,237],{"type":30,"value":221},"In ",{"type":25,"tag":223,"props":224,"children":226},"a",{"href":225},"\u002F",[227],{"type":30,"value":228},"NutriApp",{"type":30,"value":230},", you can build any of these soups from ingredients and see the exact macros per serving — so you immediately spot what actually adds calories: oil, nuts, or a spoon of sour cream. Save your recipe and log it with one tap, no recalculating each time. And if you want a grab-and-go bite instead of soup, here are ",{"type":25,"tag":223,"props":232,"children":234},{"href":233},"\u002Fen\u002Fblog\u002F5-summer-snacks-under-250-kcal",[235],{"type":30,"value":236},"5 summer snacks under 250 kcal",{"type":30,"value":238},".",{"type":25,"tag":26,"props":240,"children":241},{},[242],{"type":30,"value":243},"So do you love cold soups, or is it \"soup must be hot\" for you? Share it in the VK discussion.",{"title":7,"searchDepth":245,"depth":245,"links":246},2,[247,248,249,250,251,252,253,254],{"id":40,"depth":245,"text":43},{"id":56,"depth":245,"text":59},{"id":76,"depth":245,"text":79},{"id":95,"depth":245,"text":98},{"id":114,"depth":245,"text":117},{"id":133,"depth":245,"text":136},{"id":152,"depth":245,"text":155},{"id":208,"depth":245,"text":211},"markdown","content:en:blog:2026-07-07-5-cold-summer-soups-under-250-kcal.md","content","en\u002Fblog\u002F2026-07-07-5-cold-summer-soups-under-250-kcal.md","en\u002Fblog\u002F2026-07-07-5-cold-summer-soups-under-250-kcal","md",1783506006899]