Sour rye soup starter is a fermented mixture of rye flour, warm water, and gentle aromatics that forms the flavorful base for traditional żurek. Hailing from Poland and Central Europe, this staple is allowed to ferment naturally over several days at room temperature. It is commonly prepared in advance of festive family gatherings, particularly during Easter and throughout the colder months.
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Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Rye flour (130 g)
- 3 cups Water (710 g)
- 3 cloves Garlic (15 g)
- 2 leaves Bay Leaf (0.4 g)
- 4 pieces Allspice berries (0.6 g)
- 1 piece Rye bread crust (25 g)
- Ingredients in total: 881 g
- Weight gained in cooking: 19 g (water soaked up)
- Net weight (cooked): 900 g · 4 servings of about 225 g
Method
- Thoroughly wash and dry a large 1-litre glass jar or ceramic crock to ensure a clean environment for fermentation.
- Pour the dark rye flour into the jar, add the warm water, and stir vigorously with a wooden spoon until smooth and free of dry flour lumps.
- Lightly crush the garlic cloves with the flat side of a knife to release their oils, then drop them into the jar along with the bay leaves, allspice berries, and rye bread crust.
- Cover the jar with a piece of breathable cheesecloth or a clean paper towel and secure it tightly around the rim with a rubber band to keep dust out while allowing gases to escape.
- Place the jar in a warm, dark spot at room temperature for 4 to 5 days, stirring the liquid once daily with a clean wooden spoon until it smells distinctly sour, tastes pleasantly tangy, and shows tiny bubbles.
- Remove and discard the garlic, bay leaves, allspice, and bread crust, then seal the starter tightly with a lid and refrigerate it until ready to use in your soup.
Nutrition
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Calories | 139 kcal | 61.6 kcal |
| Protein | 5.73 g | 2.55 g |
| Water | 188 mL | 83.5 mL |
| Sodium | 48.3 mg | 21.5 mg |
| Total Carbohydrates | 30 g | 13.3 g |
| Total Fat | 0.72 g | 0.32 g |
| Sugar | 0.55 g | 0.24 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.094 g | 0.042 g |
Minerals
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Iron | 1.7 mg | 0.76 mg |
| Calcium | 24.7 mg | 11 mg |
| Magnesium | 40 mg | 17.8 mg |
| Potassium | 195 mg | 86.8 mg |
| Iodine | 1.5 mcg | 0.67 mcg |
| Phosphorus | 138 mg | 61.2 mg |
| Zinc | 0.99 mg | 0.44 mg |
| Chloride | 57.6 mg | 25.6 mg |
| Selenium | 13.1 mcg | 5.83 mcg |
| Copper | 0.17 mg | 0.077 mg |
| Fluoride | 0.002 mg | 0.001 mg |
| Manganese | 0.98 mg | 0.44 mg |
| Molybdenum | 1.76 mcg | 0.78 mcg |
| Chromium | 1.02 mcg | 0.46 mcg |
Fats
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.1 g | 0.044 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.11 g | 0.051 g |
| Omega-3 Fatty Acids | 0.055 g | 0.025 g |
| Polyunsaturated Fat | 0.34 g | 0.15 g |
| Omega-6 Fatty Acids | 0.29 g | 0.13 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.033 g | 0.015 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.075 g | 0.033 g |
Fibre
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Fiber | 5.36 g | 2.38 g |
| Soluble Fiber | 0.87 g | 0.38 g |
| Insoluble Fiber | 7.27 g | 3.23 g |
Vitamins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 1.28 mg | 0.57 mg |
| Folate (B9) | 14.5 mcg | 6.45 mcg |
| Niacin (B3) | 1.68 mg | 0.75 mg |
| Vitamin A | 0.35 mcg RAE | 0.16 mcg RAE |
| Thiamin (B1) | 0.13 mg | 0.059 mg |
| Vitamin B6 | 0.15 mg | 0.066 mg |
| Riboflavin (B2) | 0.11 mg | 0.047 mg |
| Pantothenic Acid (B5) | 0.53 mg | 0.23 mg |
| Vitamin E | 0.63 mg | 0.28 mg |
| Vitamin K | 2.08 mcg | 0.92 mcg |
| Biotin (B7) | 0.4 mcg | 0.18 mcg |
| Beta-Carotene | 8.85 mcg | 3.93 mcg |
Others
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Choline | 11.9 mg | 5.31 mg |
| Leucine | 300 mg | 133 mg |
| Lysine | 158 mg | 70.3 mg |
| Polyphenols | 107 mg | 47.4 mg |
| Methionine | 79.4 mg | 35.3 mg |
| Oxalates | 8.33 mg | 3.7 mg |
| Threonine | 153 mg | 67.8 mg |
| Tryptophan | 59.9 mg | 26.6 mg |
| Valine | 227 mg | 101 mg |
| Flavonoids | 15.9 mg | 7.05 mg |
| Histidine | 116 mg | 51.6 mg |
| Lutein / Zeaxanthin | 0.067 mg | 0.03 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 218 mg | 97.1 mg |
| Purines | 17.9 mg | 7.96 mg |
Proteins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Isoleucine | 186 mg | 82.5 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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