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A dried tarhana mix made with cranberry and cracked wheat, usually cooked with water as a soup. Nutrient values are approximate and refer to the dry mix.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cranberry Cracked Wheat Tarhana (40 g) has 140 calories. That works out to 350 calories per 100 g. It contains 28.8 g of carbs, 4.8 g of protein, 1 g of fat and 4 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 40 g
140
KCAL / 40G
Carbs
28.8g
· 10% DV
Protein
4.8g
· 10% DV
Fat
1g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 4.8 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 serving (medium) | 40 g | 140 kcal |
| 1 tablespoon (medium) | 12 g | 42 kcal |
| 2 tablespoon (medium) | 24 g | 84 kcal |
| 1 serving (large) | 60 g | 210 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (medium) | 150 g | 525 kcal |
| 1 cup (large) | 200 g | 700 kcal |
Calculated from 350 calories per 100 g.
Cranberry cracked wheat tarhana is a dried soup mix made with cranberries and cracked wheat. It is typically cooked with water into a tangy, grain-textured soup, rather than eaten dry like a breakfast cereal.
Whisk cranberry cracked wheat tarhana into cool water before heating, then stir as it simmers to prevent lumps. Cook until the cracked wheat softens and the soup thickens, adding water if you prefer a thinner consistency.
Cranberry cracked wheat tarhana tastes tangy and savory, with a noticeable grainy texture and a fruity cranberry note. It is not usually a sweet soup; herbs or a little butter can make the flavor rounder.
No, cranberry cracked wheat tarhana does not have to be soaked first. Briefly mixing it with cool water helps disperse the dried mix, while a longer soak can help the cracked wheat soften more evenly during cooking.
Cranberry cracked wheat tarhana forms lumps when the dry mix hits hot liquid before it has dispersed. Blend or whisk it with cool water first, then heat it gradually and keep stirring as the soup thickens.
Cranberry cracked wheat tarhana soup works well with dried mint, black pepper, or a simple butter or olive-oil seasoning. Add strong spices sparingly at first so they do not overwhelm the cranberry’s tart flavor.
Simmer cranberry cracked wheat tarhana longer to reduce excess liquid and let the cracked wheat soften and thicken the soup. Stir often so it does not stick to the pan; if it becomes too thick, loosen it with water.
Serve cranberry cracked wheat tarhana with crusty bread, a mild salad, or roasted vegetables. These sides complement its tart, hearty flavor without competing with the cranberry, and make the soup part of a more substantial meal.
Keep opened cranberry cracked wheat tarhana in an airtight container in a cool, dry cupboard. Protecting the dried mix from moisture helps preserve its texture; refrigerate leftover cooked soup in a covered container.
Yes, cooked cranberry cracked wheat tarhana soup can be frozen in portions after it cools. The cracked wheat may soften further and the soup may separate slightly when thawed, so reheat it gently while stirring and add water if needed.
Vitamins
B1
0.14mg · 12% DV
B3
1.68mg · 11% DV
B6
0.1mg · 6% DV
B5
0.24mg · 5% DV
Minerals
Manganese
0.6mg · 26% DV
Selenium
8µg · 15% DV
Phosphorus
100mg · 14% DV
Copper
0.1mg · 11% DV
Sodium
180mg · 8% DV
Potassium ⭐
120mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 calories in 1 serving (medium) (40 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.
Cranberry Cracked Wheat Tarhana is a dried mix made with tart cranberry and cracked wheat, intended to be cooked into soup. It is a variation on tarhana, a traditional Turkish pantry staple made by fermenting and drying a grain-based mixture; recipes differ from household to household and region to region. Here, the fruit’s tang offsets the hearty grain.
Simmer the mix with water until it thickens into a rustic, pleasantly textured soup. In Turkey, tarhana is often served as a warming starter or a simple meal, especially in colder weather; elsewhere, it makes an easy, filling soup for lunch or supper. The dry mix provides 10 g of fibre per 100 g. For a lighter bowl, keep added oil modest and serve it with a fresh salad.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.16g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.