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Traditional fermented grain-and-yogurt soup, prepared hot
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Corn tarhana soup with yogurt (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 19.9 g of carbs, 5 g of protein, 3.1 g of fat and 1.9 g of fiber. Its 124.8 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
19.9g
· 7% DV
Protein
5g
· 10% DV
Fat
3.1g
· 4% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 16% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 1.49 g | 7% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 19.9 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 5 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 125 kcal |
| 1 tablespoon (grated) | 15 g | 8 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 150 g | 78 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (medium) | 250 g | 130 kcal |
| 1 cup (large) | 320 g | 166 kcal |
| 1 serving (large) | 400 g | 208 kcal |
| 1 bottle (whole) | 500 g | 260 kcal |
Calculated from 52 calories per 100 g.
Corn tarhana soup with yogurt is a Turkish-style soup made by cooking tarhana prepared with corn, then combining it with yogurt. Tarhana is a fermented, dried soup base, and the corn version has a distinct flavor from more familiar wheat-based varieties.
To make corn tarhana soup with yogurt, whisk the tarhana with cold water until smooth, then cook it while stirring. Temper the yogurt with a little hot soup before adding it gradually, and keep the pot at a gentle simmer.
It can split if cold yogurt is added directly to boiling soup or heated too quickly. Stir a few spoonfuls of hot soup into the yogurt first, add it gradually, and avoid a hard boil once the yogurt is in the pot.
The tarhana used for corn tarhana soup with yogurt is typically fermented before it is dried and stored. Recipes and fermentation methods vary, so the soup’s tanginess can differ between homemade batches and regional versions.
Corn tarhana soup with yogurt is usually tangy and savory, with a distinctive corn aroma and a creamy quality from the yogurt. Its sourness and thickness vary with the tarhana’s fermentation and the amount of yogurt used.
Cornmeal is not a direct substitute for corn tarhana in corn tarhana soup with yogurt. Tarhana is fermented and dried, so plain cornmeal will not provide the same tangy flavor or the same soup texture.
Serve corn tarhana soup with yogurt hot, with crusty bread or flatbread for dipping. It also works as a starter before grilled vegetables or a simple meat dish; a mint or chili-butter topping is a common finishing touch.
Corn tarhana soup with yogurt often turns lumpy when the dry tarhana is added straight to hot liquid. Whisk it with cold water first to make a smooth slurry, then pour it into the pot while stirring.
You can freeze corn tarhana soup with yogurt, but the yogurt may separate and the texture can become grainy after thawing. For a smoother result, freeze the cooked soup before adding yogurt, then temper and stir in fresh yogurt when reheating.
Keep leftover corn tarhana soup with yogurt in a covered container in the refrigerator and eat it within three days. Reheat it gently, stirring often, and do not leave the yogurt-based soup sitting at room temperature for long.
Vitamins
Biotin
2.88µg · 10% DV
B2
0.12mg · 9% DV
B12
0.19µg · 8% DV
B5
0.38mg · 8% DV
Minerals
Sodium
528mg · 23% DV
Phosphorus
125mg · 18% DV
Calcium
115mg · 12% DV
Selenium
5.04µg · 9% DV
Potassium ⭐
211mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 calories in 1 cup (medium) (240 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.
Corn tarhana soup with yogurt is a Turkish-style soup made by cooking corn-based tarhana with yogurt. Tarhana is a fermented mixture that is dried for keeping, then loosened with liquid and cooked into a warming soup.
Its gentle tang from the yogurt balances the mellow, slightly sweet flavour of corn. The texture can be smooth or a little grainy, and it is usually served hot at home as a starter or a simple meal, often with bread. It is mainly carbohydrate, with a modest amount of protein, and provides 52 kcal per 100 g. Add a little more water as it cooks if you prefer a thinner bowl.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.49g
MONOUNSATURATED
0.74g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.