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Protein and probiotic-rich traditional Anatolian soup
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Fish tarhana soup (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 16.5 g of carbs, 10.6 g of protein, 2.6 g of fat and 2.4 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
143
KCAL / 220G
Carbs
16.5g
· 6% DV
Protein
10.6g
· 21% DV
Fat
2.6g
· 3% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 32% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 10.6 g | 21% |
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 cup (medium) | 220 g | 143 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 bottle (small) | 180 g | 117 kcal |
| 1 bottle (medium) | 250 g | 163 kcal |
| 1 serving (medium) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 serving (large) | 350 g | 228 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Fish tarhana soup is a Turkish-style soup combining fermented tarhana, a tangy flour-and-yogurt-based mixture, with fish. Recipes vary, but the fish is usually cooked and deboned before being stirred into the soup.
To make Fish tarhana soup, first whisk tarhana with cold water until smooth, then cook it while stirring until thickened. Add cooked, deboned fish near the end and heat gently so the pieces stay intact.
Mild, firm-fleshed fish works well in Fish tarhana soup because it holds together and lets the tarhana’s tangy flavor come through. Cook the fish separately first, remove every bone, and fold the flakes into the soup.
Yes, fish stock can be used in Fish tarhana soup in place of some or all of the water. Choose a mild stock so it does not overpower the fermented tarhana, and taste before adding salt.
No, Fish tarhana soup includes fish, while regular tarhana soup is typically made without it. The fish adds a savory flavor and a more substantial texture, and recipes may use fish stock as well as water.
Usually, cooking Fish tarhana soup reduces or destroys the live cultures that may be present in fermented tarhana. Tarhana still contributes its characteristic fermented flavor, but the finished soup should not be relied on as a source of live probiotics.
Yes, you can make Fish tarhana soup with frozen fish. Thaw it safely, cook it thoroughly, and remove the bones before adding it; adding frozen fish directly can cool the soup and make its texture uneven.
Serve Fish tarhana soup with plain bread or a simple salad. The soup already combines a tangy fermented base and savory fish, so mild sides complement it without competing with its distinctive flavor.
Store leftover Fish tarhana soup in a covered container in the refrigerator and eat it soon. Refrigerate it promptly rather than leaving fish soup at room temperature, and stir gently while reheating to prevent sticking.
Yes, Fish tarhana soup can be frozen, though the tarhana may separate and the fish may become softer after thawing. Reheat it gently while stirring; freezing the soup base separately and adding freshly cooked fish later can preserve its texture.
Vitamins
B12
1.54µg · 64% DV
Vitamin D
2.42µg · 12% DV
B6
0.2mg · 12% DV
B1
0.13mg · 11% DV
Minerals
Sodium
704mg · 31% DV
Selenium
14µg · 25% DV
Iodine
29µg · 19% DV
Phosphorus
114mg · 16% DV
Potassium ⭐
242mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 1 cup (medium) (220 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.
Fish tarhana soup brings fish together with tarhana, a fermented, dried soup base associated with Anatolian cooking. Recipes vary by region and household, but tarhana is commonly made from ingredients such as grain, yoghurt and vegetables; the fish is added as the soup cooks. Its fermented base gives the broth a distinctive tang, while the fish makes it more substantial than a plain tarhana soup.
Served hot, it is especially welcome in cooler weather, with bread alongside and sometimes herbs or a squeeze of lemon. In Turkey, tarhana is a familiar home-style soup, and fish versions reflect local ingredients and family recipes rather than one fixed formula. The combination offers protein from the fish and a filling, savoury meal; use a lean fish and go easy on added oil for a lighter bowl.
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 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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
0.48g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.