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🌿High Fiber

Cranberry Cracked Wheat Tarhana Calories

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

350kcal

GI

50medium

POTASSIUM · 100 G

300mg

FIBER · 100 G

10g

Quick answer

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.

Cranberry Cracked Wheat Tarhana Nutrition Facts

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%

Cranberry Cracked Wheat Tarhana nutrition facts table · 1 serving (medium) (40 g)

NutrientAmount% DV
Calories140 kcal
Total fat1 g1%
Saturated fat0.16 g1%
Trans fat0 g
Sodium180 mg8%
Total carbohydrate28.8 g10%
Fiber4 g14%
Protein4.8 g10%

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 Cranberry Cracked Wheat Tarhana?

ServingAmountCalories
1 serving (medium)40 g140 kcal
1 tablespoon (medium)12 g42 kcal
2 tablespoon (medium)24 g84 kcal
1 serving (large)60 g210 kcal
100 g100 g350 kcal
1 cup (medium)150 g525 kcal
1 cup (large)200 g700 kcal

Calculated from 350 calories per 100 g.

Frequently Asked Questions About Cranberry Cracked Wheat Tarhana

What is cranberry cracked wheat tarhana?

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.

How do you cook cranberry cracked wheat tarhana?

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.

What does cranberry cracked wheat tarhana taste like?

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.

Does cranberry cracked wheat tarhana need to soak before cooking?

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.

Why does cranberry cracked wheat tarhana turn lumpy?

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.

What can you add to cranberry cracked wheat tarhana soup?

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.

How can you make cranberry cracked wheat tarhana thicker?

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.

What should you serve with cranberry cracked wheat tarhana?

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.

How should you store cranberry cracked wheat tarhana after opening?

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.

Can you freeze cranberry cracked wheat tarhana soup?

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.

Cranberry Cracked Wheat Tarhana Vitamins & Minerals

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

Cranberry Cracked Wheat Tarhana Glycemic Index

GLYCEMIC INDEX

50
Medium
0 Low5570100

GLYCEMIC LOAD

5.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cranberry Cracked Wheat Tarhana

To burn the 140 calories in 1 serving (medium) (40 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cranberry Cracked Wheat Tarhana?

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.

How Nutritious Is Cranberry Cracked Wheat Tarhana?

Nutrient density

Medium

45/ 100

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

53/ 100

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 Cranberry Cracked Wheat Tarhana 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 Cranberry Cracked Wheat Tarhana Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cranberry Cracked Wheat Tarhana Good For?

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

Cranberry Cracked Wheat Tarhana Fat Profile

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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124 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.