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Couscous dish prepared with tarhana, with tangy fermented yogurt notes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Couscous with Tarhana (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 43.4 g of carbs, 6.8 g of protein, 3.2 g of fat and 3.1 g of fiber. Its 16.2 µg of Selenium covers 29% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
43.4g
· 16% DV
Protein
6.8g
· 14% DV
Fat
3.2g
· 4% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 12% · Fat 12%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 3.1 g | 11% |
| Protein | 6.8 g | 14% |
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) | 180 g | 230 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Couscous with Tarhana is a dish combining couscous with tarhana, a fermented Turkish mixture traditionally made with yogurt and grain. The tarhana gives the dish a tangy, savory flavor; recipes vary in whether it is served fluffy or more moist.
Couscous with Tarhana is usually made by cooking couscous and stirring in tarhana that has first been loosened with a little warm water. Add it gradually near the end of cooking, stirring well to prevent lumps and adjust the tanginess.
Tarhana gives Couscous with Tarhana a gently sour, yogurt-like savoriness, often with a grainy, spiced aroma. The flavor varies with the tarhana used, so add a small amount first and taste before adding more.
Couscous with Tarhana is often made with the tiny pasta called kuskus in Turkey, rather than North African couscous granules. If using North African couscous, follow its separate preparation directions and mix in the tarhana carefully.
Couscous with Tarhana is commonly served as a side dish, though it can be made soupier by increasing the liquid. The name does not indicate one fixed consistency, so recipes may produce anything from fluffy couscous to a soft, spoonable dish.
Not in the traditional sense, because tarhana is what gives Couscous with Tarhana its distinctive fermented tang. You can cook the couscous without it, but yogurt or lemon would only imitate some of the sourness, not tarhana’s full flavor.
Serve Couscous with Tarhana alongside grilled vegetables, a crisp salad, or roasted meat. A plain yogurt dip also works well with its tangy flavor, while a rich or heavily seasoned main dish can make the meal feel more substantial.
Yes, homemade tarhana works well in Couscous with Tarhana. Its saltiness, sourness, and thickness can differ from commercial versions, so dissolve it separately and add it gradually rather than assuming the same amount will suit every batch.
Store leftover Couscous with Tarhana in a covered container in the refrigerator within two hours of cooking, and eat it within three days. Cool it promptly rather than leaving the moist dish at room temperature for an extended period.
Yes, Couscous with Tarhana can be reheated on the stove or in a microwave. Add a splash of water if it has become dry, stir during heating, and reheat only the portion you plan to eat until it is hot throughout.
Vitamins
B3
1.98mg · 12% DV
B1
0.11mg · 9% DV
Biotin
2.16µg · 7% DV
B5
0.32mg · 6% DV
Minerals
Selenium
16µg · 29% DV
Manganese
0.4mg · 17% DV
Sodium
378mg · 16% DV
Phosphorus
104mg · 15% DV
Potassium ⭐
133mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 cup (medium) (180 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.
Couscous with Tarhana is a Turkish home-style dish made by cooking small, pasta-like kuskus grains with tarhana. In Turkey, kuskus usually means these tiny pasta pearls rather than the steamed semolina couscous familiar from North African cooking. Tarhana is a fermented, dried mixture commonly made with yogurt, flour and vegetables; it gives the dish a distinctive tang.
Served warm, it makes a simple lunch or dinner, either on its own or alongside salad or pickles. It is mainly a carbohydrate-rich grain dish, with some protein from the tarhana. For a lighter meal, use a little oil and stir in vegetables.
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 3
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
0.68g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.