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Crispy Tarhana Calories
Traditional fermented grain and yogurt mix, baked or fried, crispy snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy Tarhana (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 20.4 g of carbs, 3.9 g of protein, 2.1 g of fat and 1.8 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Crispy Tarhana Nutrition Facts
Selected: 1 piece (medium) · 30 g
117
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
3.9g
· 8% DV
Fat
2.1g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
Crispy Tarhana nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 3.9 g | 8% |
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 Medium Crispy Tarhana?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 117 kcal |
| 1 piece (small) | 15 g | 59 kcal |
| 1 serving (medium) | 30 g | 117 kcal |
| 1 cup (medium) | 40 g | 156 kcal |
| 1 piece (large) | 50 g | 195 kcal |
| 2 piece (large) | 60 g | 234 kcal |
| 100 g | 100 g | 390 kcal |
| 1 pack (jumbo) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Crispy Tarhana
What is Crispy Tarhana?
Crispy Tarhana is a crunchy snack made from fermented grain and yogurt mixture that is baked or fried. Unlike soup tarhana, it is prepared to be eaten as a ready-to-eat snack, and packaged versions are processed foods.
How is Crispy Tarhana made?
Crispy Tarhana is made by shaping tarhana mixture into thin pieces, drying them, then baking or frying them until crisp. Seasonings and exact methods vary by recipe, so products can differ in flavor and texture.
Is Crispy Tarhana the same as traditional tarhana soup?
No. Traditional tarhana is usually rehydrated and cooked into soup, while Crispy Tarhana is made into a crunchy snack that is eaten dry. They share a fermented grain-and-yogurt base but are prepared and served differently.
Can you make Crispy Tarhana without deep-frying it?
Yes. You can bake Crispy Tarhana instead of deep-frying it by spreading thin pieces on a baking tray and cooking until crisp. Keep the pieces similarly sized so they finish together, and watch closely near the end.
How do you eat Crispy Tarhana?
Crispy Tarhana can be eaten straight from the packet as a snack, served with tea, or offered alongside soup for extra crunch. It can also be paired with a dip, though the best match depends on its seasoning.
Does Crispy Tarhana need to be cooked before eating?
Usually, no. Packaged Crispy Tarhana is generally already baked or fried and ready to eat. Check the preparation directions on the product, since homemade or partly dried tarhana pieces may need further cooking.
How should you store Crispy Tarhana to keep it crunchy?
Store Crispy Tarhana in a tightly sealed container in a cool, dry place to limit moisture exposure. Once it absorbs moisture, it can lose its crunch; follow the package directions for storage after opening.
Can Crispy Tarhana be used to make soup?
Crispy Tarhana is designed as a snack, so it may not behave like dried tarhana intended for soup. If you want to try it in a soup, add a small amount first and check how the pieces soften and affect the texture.
Is Crispy Tarhana a healthy snack?
Crispy Tarhana can be part of a snack, but baking or frying and added seasonings affect its overall character. Fermentation does not mean the finished crispy snack necessarily contains live cultures, since baking or frying involves heat.
Can children eat Crispy Tarhana?
Children who can chew crunchy foods safely can have Crispy Tarhana in an age-appropriate portion. Its hard, crisp pieces may be a choking hazard for very young children, so consider their chewing ability and break pieces smaller if needed.
Crispy Tarhana Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
B3
0.63mg · 4% DV
Minerals
Sodium
285mg · 12% DV
Manganese
0.24mg · 10% DV
Phosphorus
33mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
54mg · 2% DV
Crispy Tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy Tarhana
To burn the 117 calories in 1 piece (medium) (30 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 Crispy Tarhana?
Crispy tarhana is a crunchy take on tarhana, a traditional Turkish fermented mixture made with yogurt and grain or flour, often with vegetables and seasonings. The mixture is fermented and dried; the crisp version is then baked or fried.
In Turkey, where tarhana is better known as a soup, crispy tarhana is eaten as a snack, often alongside tea, or served as part of a meze spread. It has a brittle crunch and a gently tangy, savoury flavour. Grain-based and relatively rich in carbohydrates, it works well with fresh vegetables or a cool yogurt dip; a small serving alongside these makes a lighter snack.
How Nutritious Is Crispy Tarhana?
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 Crispy Tarhana Processed?
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.
Does Crispy Tarhana Contain Allergens?
Contains these allergens:
Which Diets Is Crispy Tarhana 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
Crispy Tarhana Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.69g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 25.5:1
Above the ideal 4:1 (25.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.