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A traditional coarse-textured tarhana made by fermenting and drying cracked grain, yogurt, and vegetables.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
40 gram (medium) of Diş Tarhana (40 g) has 132 calories. That works out to 330 calories per 100 g. It contains 26 g of carbs, 4.4 g of protein, 0.9 g of fat and 3.2 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 40 gram (medium) · 40 g
132
KCAL / 40G
Carbs
26g
· 9% DV
Protein
4.4g
· 9% DV
Fat
0.9g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 208 mg | 9% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 4.4 g | 9% |
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 | 132 kcal |
| 1 teaspoon (small) | 4 g | 13 kcal |
| 1 tablespoon (medium) | 12 g | 40 kcal |
| 2 tablespoon (large) | 24 g | 79 kcal |
| 40 g | 40 g | 132 kcal |
| 50 g | 50 g | 165 kcal |
| 100 g | 100 g | 330 kcal |
| 1 cup (medium) | 100 g | 330 kcal |
| 1 pack (large) | 500 g | 1650 kcal |
Calculated from 330 calories per 100 g.
Diş Tarhana is a traditional Turkish tarhana made by fermenting cracked grain with yogurt and vegetables, then drying it. Unlike finely milled tarhana, it keeps a coarse, grain-like texture when cooked.
Simmer Diş Tarhana in water or stock, stirring as the grains soften and the broth thickens. Cooking time varies with the grain size and whether it was soaked first. Add salt and seasonings once it reaches the texture you want.
Diş Tarhana is coarsely cracked, while regular tarhana is generally ground finer. As a result, Diş Tarhana makes a more visibly grainy soup; finely ground tarhana tends to produce a smoother, more uniform bowl.
Diş Tarhana is made with cracked grain, yogurt, and vegetables, which are fermented together and dried. Recipes vary by household and region, so the vegetables and seasonings can differ from one batch to another.
Diş Tarhana is intentionally made with cracked rather than finely ground grain, which gives it its characteristic coarse texture. The pieces soften during cooking but usually remain more noticeable than the particles in smooth tarhana soup.
Diş Tarhana often has a mild tang from the fermentation of its yogurt-based mixture. The exact sourness varies with the ingredients and fermentation, but a strange smell, visible mold, or unusual discoloration means you should discard it.
No, soaking Diş Tarhana is not essential, though it can help the grains soften sooner. If you soak it, drain it before cooking and follow any preparation directions on the package.
Traditionally, cracked grain is mixed with yogurt and vegetables, left to ferment, and then dried. The dried mixture is broken into coarse pieces for storage and later cooked, often as a hearty soup.
Serve Diş Tarhana soup with bread, a simple salad, or a yogurt-based side. Since the soup itself has a substantial, grainy texture, lighter accompaniments work well without making the meal feel too heavy.
Yes, you can use Diş Tarhana in place of regular tarhana, but the soup will be more textured and may need a different cooking time. Add liquid as it simmers and cook until the grains soften to your liking.
Vitamins
B1
0.11mg · 9% DV
B3
1.36mg · 9% DV
B6
0.12mg · 7% DV
B2
0.09mg · 7% DV
Minerals
Manganese
0.34mg · 15% DV
Selenium
7.2µg · 13% DV
Phosphorus
84mg · 12% DV
Copper
0.09mg · 10% DV
Sodium
208mg · 9% DV
Potassium ⭐
156mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 40 gram (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.
Diş Tarhana is a traditional Turkish tarhana made by fermenting cracked grain with yogurt and vegetables, then drying it. Unlike finely powdered tarhana, its coarse pieces keep some bite when cooked; the grain and vegetables can vary between household and regional recipes.
It is most often simmered into a thick, gently tangy soup. Soak the pieces first if you want them to soften sooner, then cook them slowly in water or stock, stirring as they swell. It makes a warming, filling meal, especially in colder weather, and fits well with bread or a fresh side salad. Grain is the main ingredient, so it is chiefly a source of carbohydrates, with some fibre and protein. For a lighter bowl, use more water and keep added fat modest.
High
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
0.26g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.