1 serving (medium) of Dried Tarhana Firik (30 g) has 107 calories. That works out to 358 calories per 100 g. It contains 20.4 g of carbs, 3.7 g of protein, 0.9 g of fat and 2.2 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Dried Tarhana Firik Nutrition Facts

Selected: 100 g

358

KCAL / 100G

Carbs

68.1g

· 25% DV

Protein

12.2g

· 24% DV

Fat

3.1g

· 4% DV

Fiber

7.4g

· 26% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 14% · Fat 8%

Dried Tarhana Firik Vitamins & Minerals

Vitamins

0.32mg · 27% DV

4.1mg · 26% DV

Biotin

7.2µg · 24% DV

0.24mg · 18% DV

Minerals

Manganese

2mg · 87% DV

Selenium

32µg · 58% DV

Phosphorus

315mg · 45% DV

Sodium

920mg · 40% DV

How Nutritious Is Dried Tarhana Firik?

Nutrient density

Medium

54/ 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.

Dried Tarhana Firik Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Dried Tarhana Firik

To burn the 358 calories in 100 g:

🚶

89min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

Swimming

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

Is Dried Tarhana Firik 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 Dried Tarhana Firik 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 Dried Tarhana Firik 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

Dried Tarhana Firik Fat Profile

SATURATED

1.28g

MONOUNSATURATED

0.62g

POLYUNSATURATED

0.83g

⚖️

Omega 6:3 ratio 15.6:1

Above the ideal 4:1 (15.6:1).

Compare Dried Tarhana Firik

🥣vs🍚

Dried Tarhana Firik vs Bulgur Pilaf238 kcal more per 100 g

→🥣vs🍝

Dried Tarhana Firik vs Whole wheat pasta234 kcal more per 100 g

→🥣vs🥖

Dried Tarhana Firik vs Breadstick52 kcal fewer per 100 g

→🥣vs🥯

Dried Tarhana Firik vs Simit18 kcal more per 100 g

→

Foods Similar to Dried Tarhana Firik

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026