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A traditional Turkish fermented and dried soup mix made with flour, yogurt, vegetables, and garlic.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 2.1 g | 8% |
| Protein | 4.2 g | 8% |
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 serving (medium) | 35 g | 126 kcal |
| 1 teaspoon (small) | 4 g | 14 kcal |
| 1 tablespoon (small) | 12 g | 43 kcal |
| 2 tablespoon (medium) | 24 g | 86 kcal |
| 1 serving (small) | 30 g | 108 kcal |
| 1 serving (large) | 45 g | 162 kcal |
| 100 g | 100 g | 360 kcal |
| 1 cup (medium) | 120 g | 432 kcal |
| 1 pack (large) | 500 g | 1800 kcal |
Calculated from 360 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 126 calories in 1 serving (medium) (35 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.
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.
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 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.
Contains these allergens:
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
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.