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Dry Tarhana Soup Calories
A traditional Turkish soup prepared by reconstituting fermented and dried tarhana made from yogurt, flour, and vegetables.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Dry Tarhana Soup (240 g) has 144 calories. That works out to 60 calories per 100 g. It contains 24.5 g of carbs, 6 g of protein, 2.9 g of fat and 3.4 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Dry Tarhana Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
144
KCAL / 240G
Carbs
24.5g
· 9% DV
Protein
6g
· 12% DV
Fat
2.9g
· 4% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 16% · Fat 18%
Dry Tarhana Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 24.5 g | 9% |
| Fiber | 3.4 g | 12% |
| Protein | 6 g | 12% |
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 Cup of Dry Tarhana Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 144 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (small) | 180 g | 108 kcal |
| 1 serving (medium) | 250 g | 150 kcal |
| 1 cup (large) | 300 g | 180 kcal |
| 1 serving (large) | 350 g | 210 kcal |
| 1 serving (extra large) | 450 g | 270 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Dry Tarhana Soup
What is dry tarhana soup made from?
Dry tarhana soup is made by cooking dried, fermented tarhana with water or stock. Tarhana itself is commonly prepared from yogurt, flour, and vegetables, then dried; recipes often add tomato paste, butter or oil, and dried mint.
Is dry tarhana soup fermented?
Yes, dry tarhana soup is made with tarhana that has been fermented before drying. The fermentation gives the soup its characteristic tang, while the exact flavor varies with the ingredients and method used to prepare the tarhana.
What does dry tarhana soup taste like?
Dry tarhana soup tastes savory, warming, and usually a little tangy. Yogurt-based fermentation gives tarhana its distinctive sour note, while tomato paste, mint, garlic, or pepper can make the finished soup richer or more aromatic.
How do you make dry tarhana soup without lumps?
To make dry tarhana soup without lumps, whisk the tarhana with cold water until smooth before heating it. Pour that mixture into the pot gradually and stir as it cooks; adding dry tarhana straight to hot liquid is more likely to clump.
Can you freeze dry tarhana soup?
Yes, you can freeze cooked dry tarhana soup, although its texture may become thicker or slightly uneven after thawing. Cool it promptly, freeze it in a sealed portion, then reheat gently while stirring and add water if needed.
Why is dry tarhana soup sour?
Dry tarhana soup is tangy because its main ingredient, tarhana, is fermented. A sharper taste can reflect the particular tarhana used; balance it at the table with bread or make the soup milder by diluting it with water or stock.
What toppings are good on dry tarhana soup?
Dried mint, red pepper, and butter or oil warmed together are classic toppings for dry tarhana soup. Crumbled cheese or a spoonful of yogurt can also work, though they change the traditional flavor and make the bowl richer.
Can you make dry tarhana soup without tomato paste?
Yes, dry tarhana soup can be made without tomato paste. Tarhana already supplies its own fermented, savory flavor; cook it with water or stock and finish with mint, garlic, or pepper if you want extra flavor.
How is dry tarhana soup different from instant soup?
Dry tarhana soup is prepared from dried fermented tarhana, a traditional mixture commonly made with yogurt, flour, and vegetables. It is reconstituted and cooked in a pot, unlike many instant soup mixes designed to dissolve quickly with hot water.
What can you serve with dry tarhana soup?
Dry tarhana soup pairs well with crusty bread, a simple salad, or grilled vegetables. Since it is often tangy and filling, a mild side dish complements it without competing with the tarhana's distinctive flavor.
Dry Tarhana Soup Vitamins & Minerals
Vitamins
B12
0.29µg · 12% DV
B2
0.14mg · 11% DV
B6
0.14mg · 8% DV
B3
1.32mg · 8% DV
Minerals
Sodium
600mg · 26% DV
Manganese
0.38mg · 17% DV
Copper
0.14mg · 16% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
252mg · 7% DV
Dry Tarhana Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry Tarhana Soup
To burn the 144 calories in 1 cup (medium) (240 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 Dry Tarhana Soup?
Dry Tarhana Soup is a traditional Turkish soup made by reconstituting tarhana: a fermented mixture of yogurt, flour and vegetables that is dried for storage. Recipes vary by region and household, but the mixture is simmered with water or stock until it thickens into a comforting bowl.
Its tangy, savoury flavour is often balanced with tomato, herbs or a little butter, and it is served hot, commonly with bread. In Turkey it is a familiar home-cooked meal, especially in colder weather; elsewhere, it makes an easy introduction to Turkish cooking. The soup is mainly a source of carbohydrates, with 2.5 g of protein per 100 g. For a lighter bowl, use a modest amount of added fat and adjust the thickness with water.
How Nutritious Is Dry Tarhana Soup?
Nutrient density
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.
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 Dry Tarhana Soup 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 Dry Tarhana Soup Contain Allergens?
Contains these allergens:
Which Diets Is Dry Tarhana Soup 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
Dry Tarhana Soup Fat Profile
SATURATED
1.08g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.