Zurek is a traditional sour rye soup originating from Poland, known for its distinctively tangy flavor and aromatic spices. It is a staple comfort food served across the country year-round and is especially central to traditional Easter morning meals. The soup is typically garnished with sliced smoked sausage and halved hard-boiled eggs.
Nutrient score: Low
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
- 150 g Smoked bacon (150 g)
- 4 cloves Garlic (20 g)
- 2 leaves Bay Leaf (0.4 g)
- 4 pieces Allspice (0.8 g)
- 300 g Andouille sausage (300 g)
- 6 cups Water (1.42 kg)
- 2 cups Sour rye soup starter (497 g)
- 1 tbsp Dried marjoram (2.2 g)
- 0.25 cup Heavy cream (59 g)
- Salt, to taste
- Ground black pepper, to taste
- 4 pieces Boiled egg (200 g)
- Ingredients in total: 2.65 kg
- Weight lost in cooking: 348 g (mostly water boiling off)
- Net weight (cooked): 2.3 kg · 4 servings of about 575 g
Method
- Dice the smoked bacon into small cubes and place them into a 4-litre soup pot over medium heat.
- Fry the bacon for 5 to 7 minutes, stirring occasionally, until the fat renders out and the bacon pieces turn golden brown and crispy.
- Peel and crush the garlic cloves, then add them to the pot along with the bay leaves and whole allspice berries, stirring for 1 minute until fragrant.
- Slice the smoked pork sausage into 1 cm thick rounds, add them to the pot, and pour in the water.
- Bring the liquid to a gentle boil over high heat, then lower the heat to medium-low, cover with a lid, and simmer for 20 minutes to create a rich broth.
- Shake the sour rye soup starter well so the flour settled at the bottom mixes thoroughly, then slowly pour it into the simmering broth while stirring continuously.
- Add the dried marjoram by rubbing it between your palms as you drop it into the pot to release its aromatic oils.
- Simmer the soup uncovered over medium-low heat for 5 to 8 minutes, stirring frequently, until it thickens slightly into a smooth, velvety texture.
- Pour the heavy cream into a small bowl, add a ladleful of the hot soup while whisking to temper the cream, then stir the mixture back into the pot.
- Season the soup with salt and ground black pepper to taste, remove the bay leaves, and ladle hot into bowls, finishing each serving with halved hard-boiled eggs.
Nutrition
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Calories | 607 kcal | 106 kcal |
| Protein | 33.4 g | 5.8 g |
| Water | 476 mL | 82.9 mL |
| Sodium | 1,612 mg | 280 mg |
| Total Carbohydrates | 14 g | 2.43 g |
| Total Fat | 45.6 g | 7.94 g |
| Sugar | 2.48 g | 0.43 g |
63 more nutrients
Carbohydrates
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.6 g | 0.1 g |
Minerals
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Iron | 2.83 mg | 0.49 mg |
| Calcium | 89.3 mg | 15.5 mg |
| Magnesium | 47 mg | 8.17 mg |
| Potassium | 588 mg | 102 mg |
| Iodine | 34.7 mcg | 6.03 mcg |
| Phosphorus | 372 mg | 64.7 mg |
| Zinc | 4.18 mg | 0.73 mg |
| Chloride | 1,648 mg | 287 mg |
| Selenium | 57.5 mcg | 10 mcg |
| Copper | 0.28 mg | 0.049 mg |
| Fluoride | 0.059 mg | 0.01 mg |
| Manganese | 0.86 mg | 0.15 mg |
| Molybdenum | 5.31 mcg | 0.92 mcg |
| Chromium | 1.44 mcg | 0.25 mcg |
Fats
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.41 g | 0.072 g |
| Saturated Fat | 17.1 g | 2.97 g |
| Cholesterol | 312 mg | 54.2 mg |
| Monounsaturated Fat | 21 g | 3.65 g |
| Omega-3 Fatty Acids | 0.36 g | 0.063 g |
| Polyunsaturated Fat | 6.01 g | 1.04 g |
| Omega-6 Fatty Acids | 5.38 g | 0.94 g |
| DHA (Docosahexaenoic Acid) | 46.3 mg | 8.04 mg |
| EPA (Eicosapentaenoic Acid) | 19.9 mg | 3.46 mg |
| ALA (Alpha-Linolenic Acid) | 0.38 g | 0.066 g |
| Arachidonic Acid | 320 mg | 55.6 mg |
| Medium-Chain Triglycerides | 0.91 g | 0.16 g |
| Omega-9 Fatty Acids | 19.6 g | 3.41 g |
Fibre
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Fiber | 1.96 g | 0.34 g |
| Soluble Fiber | 0.53 g | 0.093 g |
| Insoluble Fiber | 1.49 g | 0.26 g |
Vitamins
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 1.87 mcg | 0.32 mcg |
| Vitamin D | 1.7 mcg | 0.3 mcg |
| Vitamin C | 2.38 mg | 0.41 mg |
| Folate (B9) | 39 mcg | 6.79 mcg |
| Niacin (B3) | 5.76 mg | 1 mg |
| Vitamin A | 130 mcg RAE | 22.6 mcg RAE |
| Thiamin (B1) | 0.55 mg | 0.095 mg |
| Vitamin B6 | 0.51 mg | 0.089 mg |
| Riboflavin (B2) | 0.51 mg | 0.089 mg |
| Pantothenic Acid (B5) | 1.71 mg | 0.3 mg |
| Vitamin E | 1.14 mg | 0.2 mg |
| Vitamin K | 4.35 mcg | 0.76 mcg |
| Biotin (B7) | 15.3 mcg | 2.66 mcg |
| Beta-Carotene | 55.9 mcg | 9.73 mcg |
Others
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Choline | 205 mg | 35.6 mg |
| Leucine | 2,704 mg | 470 mg |
| Lysine | 2,830 mg | 492 mg |
| Polyphenols | 66.5 mg | 11.6 mg |
| Methionine | 835 mg | 145 mg |
| Oxalates | 5.27 mg | 0.92 mg |
| Threonine | 1,402 mg | 244 mg |
| Tryptophan | 452 mg | 78.6 mg |
| Valine | 1,825 mg | 317 mg |
| Flavonoids | 11.4 mg | 1.98 mg |
| Histidine | 1,264 mg | 220 mg |
| Lutein / Zeaxanthin | 0.3 mg | 0.052 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,435 mg | 250 mg |
| Purines | 172 mg | 29.9 mg |
Proteins
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,658 mg | 288 mg |
Additives
| Nutrient | Per serving (575 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 59.4 mg | 10.3 mg |
| BHA (Butylated Hydroxyanisole) | 0.19 mg | 0.033 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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