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🥣

⚡High Potassium
🌿High Fiber

Garlic tarhana Calories

A traditional Turkish fermented and dried soup mix made with flour, yogurt, vegetables, and garlic.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

360kcal

GI

55medium

POTASSIUM · 100 G

390mg

FIBER · 100 G

6g

Quick answer

1 serving (medium) of Garlic tarhana (35 g) has 126 calories. That works out to 360 calories per 100 g. It contains 23.8 g of carbs, 4.2 g of protein, 1 g of fat and 2.1 g of fiber. Its 7 µg of Selenium covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Garlic tarhana Nutrition Facts

Selected: 1 serving (medium) · 35 g

126

KCAL / 35G

Carbs

23.8g

· 9% DV

Protein

4.2g

· 8% DV

Fat

1g

· 1% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 79% · Protein 14% · Fat 7%

Garlic tarhana nutrition facts table · 1 serving (medium) (35 g)

NutrientAmount% DV
Calories126 kcal
Total fat1 g1%
Saturated fat0.44 g2%
Trans fat0.01 g
Sodium182 mg8%
Total carbohydrate23.8 g9%
Fiber2.1 g8%
Protein4.2 g8%

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 Garlic tarhana?

ServingAmountCalories
1 serving (medium)35 g126 kcal
1 teaspoon (small)4 g14 kcal
1 tablespoon (small)12 g43 kcal
2 tablespoon (medium)24 g86 kcal
1 serving (small)30 g108 kcal
1 serving (large)45 g162 kcal
100 g100 g360 kcal
1 cup (medium)120 g432 kcal
1 pack (large)500 g1800 kcal

Calculated from 360 calories per 100 g.

Frequently Asked Questions About Garlic tarhana

What is garlic tarhana?

Garlic tarhana is a traditional Turkish fermented and dried soup mix made with flour, yogurt, vegetables, and garlic. You rehydrate and cook the dry mixture to make a tangy, savory soup; recipes vary by region and household.

How do you cook garlic tarhana?

To cook garlic tarhana, first whisk the dry mix into cold water until smooth, then add it to a saucepan and bring it to a simmer while stirring. Keep stirring as it thickens, and season or garnish to taste.

How is garlic tarhana made?

Garlic tarhana is made by combining flour, yogurt, vegetables, and garlic, then fermenting the mixture before drying it. Once fully dry, it is crumbled or ground for storage and later cooked into soup.

What does garlic tarhana taste like?

Garlic tarhana tastes savory and tangy, with a noticeable garlic flavor and a mild sourness from fermentation. The strength of the garlic and the tartness vary with the recipe, fermentation, and how much mix you use.

Why is garlic tarhana sour?

Garlic tarhana is naturally tangy because its yogurt-based mixture is fermented before drying. A sharp, unfamiliar bad smell, visible mold, or signs of dampness are not normal sourness; discard the mix if you notice them.

How do you stop garlic tarhana soup from going lumpy?

Mix garlic tarhana with cold water until smooth before adding it to the pan. Pour it in gradually while stirring, then keep stirring as the soup heats; adding the dry powder straight to boiling liquid is more likely to form lumps.

How should you store garlic tarhana?

Store dry garlic tarhana in a clean, tightly sealed container in a cool, dry place away from sunlight. Moisture can make the mix clump or spoil, so use a dry spoon and close the container promptly after each use.

What can you serve with garlic tarhana soup?

Garlic tarhana soup pairs well with bread, a simple salad, or a light vegetable dish. Its savory, tangy flavor is already pronounced, so mild accompaniments work especially well without competing with the garlic.

Can you use garlic tarhana to thicken a soup?

Yes, garlic tarhana can thicken a soup as it cooks, while also adding its fermented, garlicky flavor. Stir a small amount into cold water first, then add it gradually and simmer until the texture is right.

Can you make garlic tarhana without yogurt?

Traditional garlic tarhana uses yogurt, which contributes to its characteristic fermentation and tangy flavor. A yogurt-free version would be a variation rather than the usual preparation, and it may not ferment or taste the same way.

Garlic tarhana Vitamins & Minerals

Vitamins

B1

0.11mg · 9% DV

B3

1.26mg · 8% DV

B6

0.13mg · 8% DV

B2

0.1mg · 8% DV

Minerals

Selenium

7µg · 13% DV

Manganese

0.25mg · 11% DV

Copper

0.08mg · 9% DV

Phosphorus

63mg · 9% DV

Sodium

182mg · 8% DV

Potassium ⭐

137mg · 4% DV

Garlic tarhana Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

11.9
Medium

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

How to Burn Off Garlic tarhana

To burn the 126 calories in 1 serving (medium) (35 g):

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

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 Garlic tarhana?

Garlic tarhana is a traditional Turkish soup mix made by fermenting flour, yoghurt, vegetables and garlic, then drying the mixture. Recipes vary by region and household, and the dried granules are stored until needed and simmered with water or stock to make soup.

Its flavour is pleasantly tangy, with a savoury garlic note, and it thickens as it cooks. In Turkey it is often served hot, especially in colder weather, sometimes finished with mint, chilli or a little butter. It is mainly a source of carbohydrates, with 6 g of fibre per 100 g. For a lighter bowl, cook it without added butter and serve with a fresh salad; you can also adjust the thickness with extra water.

How Nutritious Is Garlic 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

52/ 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 Garlic 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 Garlic 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 Garlic 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

Garlic tarhana Fat Profile

SATURATED

0.44g

MONOUNSATURATED

0.26g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 21:1

Above the ideal 4:1 (21:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.