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🥣

⚡High Potassium
🌿High Fiber

Diş Tarhana Calories

A traditional coarse-textured tarhana made by fermenting and drying cracked grain, yogurt, and vegetables.

CALORIES · 100 G

330kcal

GI

55medium

POTASSIUM · 100 G

390mg

FIBER · 100 G

8g

Quick answer

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.

Diş Tarhana Nutrition Facts

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%

Diş Tarhana nutrition facts table · 40 gram (medium) (40 g)

NutrientAmount% DV
Calories132 kcal
Total fat0.9 g1%
Saturated fat0.26 g1%
Trans fat0.01 g
Sodium208 mg9%
Total carbohydrate26 g9%
Fiber3.2 g11%
Protein4.4 g9%

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 Diş Tarhana?

ServingAmountCalories
1 serving (medium)40 g132 kcal
1 teaspoon (small)4 g13 kcal
1 tablespoon (medium)12 g40 kcal
2 tablespoon (large)24 g79 kcal
40 g40 g132 kcal
50 g50 g165 kcal
100 g100 g330 kcal
1 cup (medium)100 g330 kcal
1 pack (large)500 g1650 kcal

Calculated from 330 calories per 100 g.

Frequently Asked Questions About Diş Tarhana

What is Diş Tarhana?

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.

How do you cook Diş Tarhana?

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.

What is the difference between Diş Tarhana and regular tarhana?

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.

What goes into Diş Tarhana?

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.

Why is Diş Tarhana so coarse?

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.

Does Diş Tarhana taste sour?

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.

Do you need to soak Diş Tarhana before cooking 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.

How is Diş Tarhana traditionally made?

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.

What can you serve with Diş Tarhana 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.

Can you use Diş Tarhana instead of regular tarhana?

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.

Diş Tarhana Vitamins & Minerals

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

Diş Tarhana Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

12.6
Medium

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

How to Burn Off Diş Tarhana

To burn the 132 calories in 40 gram (medium) (40 g):

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

What is Diş Tarhana?

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.

How Nutritious Is Diş Tarhana?

Nutrient density

High

67/ 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

54/ 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 Diş 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 Diş 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 Diş 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

Diş Tarhana Fat Profile

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.