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Carrot tarhana salad Calories
Probiotic, fiber-rich salad with fermented tarhana and carrots
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrot tarhana salad (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 15 g of carbs, 3.1 g of protein, 1.4 g of fat and 3.2 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Carrot tarhana salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
84
KCAL / 120G
Carbs
15g
· 5% DV
Protein
3.1g
· 6% DV
Fat
1.4g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 15% · Fat 14%
Carrot tarhana salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 3.1 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Carrot tarhana salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 84 kcal |
| 1 piece (half) | 60 g | 42 kcal |
| 1 serving (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 piece (whole) | 100 g | 70 kcal |
| 1 cup (medium) | 130 g | 91 kcal |
| 1 serving (large) | 180 g | 126 kcal |
| 1 cup (large) | 200 g | 140 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Carrot tarhana salad
How do you make carrot tarhana salad?
Carrot tarhana salad is made by combining carrots with tarhana that has been softened or cooked and cooled. Recipes vary: some add yogurt and garlic, while others use oil, herbs or nuts. Mix the ingredients after the tarhana has cooled to keep the texture even.
What does carrot tarhana salad taste like?
Carrot tarhana salad tastes mildly tangy and savory, with sweetness from the carrots and a fermented note from the tarhana. Yogurt makes it creamier, while garlic or herbs add a sharper flavor; the exact balance depends on the recipe.
Is carrot tarhana salad served hot or cold?
Carrot tarhana salad is usually served cold or at room temperature, unlike tarhana soup, which is served hot. Chilling it briefly also lets the flavors mingle; if the recipe includes yogurt, keep the salad refrigerated until serving.
Can you use dry tarhana directly in carrot tarhana salad?
No, dry tarhana is generally softened or cooked before it goes into carrot tarhana salad. Adding it dry can leave hard grains or lumps and make the salad overly thick. Prepare it according to the recipe, then cool it before mixing.
Should the carrots in carrot tarhana salad be cooked?
Either raw or cooked carrots work in carrot tarhana salad. Grated raw carrots stay crisp, while cooked carrots give the salad a softer texture and sweeter taste; choose based on the texture you want and the method in your recipe.
Is carrot tarhana salad the same as tarhana soup?
No, carrot tarhana salad is a thicker, carrot-based dish served as a side or meze, whereas tarhana soup is a hot, liquid dish. Both use tarhana, but the salad is mixed with other ingredients rather than served as broth.
What can you serve with carrot tarhana salad?
Carrot tarhana salad pairs well with grilled foods, beans and other savory mains as a side dish. It can also be served as part of a meze spread; if it already contains yogurt, choose a contrasting side rather than another creamy dip.
Can you make carrot tarhana salad ahead of time?
Yes, you can prepare carrot tarhana salad ahead and refrigerate it in a covered container. Add delicate herbs close to serving if you want them to stay fresh, and stir the salad before serving because the tarhana may thicken as it rests.
Does cooking tarhana remove the probiotics in carrot tarhana salad?
Cooking can reduce the live microorganisms in fermented tarhana, so carrot tarhana salad is not guaranteed to contain live probiotic cultures. The amount that remains depends on how the tarhana was fermented and how it was prepared.
Can carrot tarhana salad be made without yogurt?
Yes, carrot tarhana salad can be made without yogurt. Use the softened tarhana, carrots and a little oil or another dressing for moisture; the result will be less creamy and the tarhana’s tangy flavor will stand out more.
Carrot tarhana salad Vitamins & Minerals
Vitamins
Vitamin A
504µg · 56% DV
Biotin
2.64µg · 9% DV
Vitamin C
7.8mg · 9% DV
Vitamin K
9.84µg · 8% DV
Minerals
Sodium
384mg · 17% DV
Copper
0.07mg · 8% DV
Potassium ⭐
252mg · 7% DV
Manganese
0.16mg · 7% DV
Carrot tarhana salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot tarhana salad
To burn the 84 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Carrot tarhana salad?
Carrot tarhana salad brings carrots together with tarhana, a traditional Turkish fermented mixture commonly made with grain, yoghurt and vegetables, then dried. Recipes vary by region and household, so the carrots may be grated or softened before being combined with the tarhana.
Its gently sweet carrot flavour balances tarhana’s tang, and it is usually served chilled or at room temperature as a side or meze alongside a Turkish meal. The combination makes a fibre-containing vegetable dish; it provides 2.7 g of fibre per 100 g. Serve it with beans, lentils or grilled vegetables for a light meal, and adjust added salt to suit the seasoning of your tarhana.
How Nutritious Is Carrot tarhana salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Carrot tarhana salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Carrot tarhana salad Contain Allergens?
No known major allergens
Which Diets Is Carrot tarhana salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carrot tarhana salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.