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A bowl of thick, rusty-orange tarhana soup with small pale pieces of fish and green herb flecks visible across its slightly grainy surface.

Fish tarhana soup Calories

Protein and probiotic-rich traditional Anatolian soup

In season: Autumn · Winter

CALORIES · 100 G

65kcal

GI

55medium

POTASSIUM · 100 G

110mg

FIBER · 100 G

1.1g

Quick answer

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.

Fish tarhana soup Nutrition Facts

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%

Fish tarhana soup nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories143 kcal
Total fat2.6 g3%
Saturated fat0.48 g2%
Trans fat0 g
Sodium704 mg31%
Total carbohydrate16.5 g6%
Fiber2.4 g9%
Protein10.6 g21%

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 Fish tarhana soup?

ServingAmountCalories
1 cup (medium)220 g143 kcal
100 g100 g65 kcal
1 cup (small)150 g98 kcal
1 bottle (small)180 g117 kcal
1 bottle (medium)250 g163 kcal
1 serving (medium)250 g163 kcal
1 cup (large)300 g195 kcal
1 bottle (large)330 g215 kcal
1 serving (large)350 g228 kcal
1 bottle (jumbo)500 g325 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Fish tarhana soup

What is Fish tarhana soup?

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.

How do you make Fish tarhana 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.

What fish works best in Fish tarhana soup?

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.

Can you use fish stock in Fish tarhana 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.

Is Fish tarhana soup the same as regular tarhana soup?

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.

Does Fish tarhana soup still contain probiotics after cooking?

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.

Can you make Fish tarhana soup with frozen fish?

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.

What should you serve with Fish tarhana soup?

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.

How should you store leftover Fish tarhana soup?

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.

Can you freeze Fish tarhana soup?

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.

Fish tarhana soup Vitamins & Minerals

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

Fish tarhana soup Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

8.8
Low

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

How to Burn Off Fish tarhana soup

To burn the 143 calories in 1 cup (medium) (220 g):

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

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

What is Fish tarhana soup?

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.

How Nutritious Is Fish tarhana soup?

Nutrient density

High

62/ 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

46/ 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 Fish 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 Fish tarhana soup Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Fish tarhana soup Good For?

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

Fish tarhana soup Fat Profile

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.