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Traditional Anatolian soup, enriched with bone broth, probiotic and nutritious.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tarhana soup with bone broth (220 g) has 121 calories. That works out to 55 calories per 100 g. It contains 18 g of carbs, 5.9 g of protein, 2.6 g of fat and 2.4 g of fiber. Its 0.4 µg of B12 covers 17% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
121
KCAL / 220G
Carbs
18g
· 7% DV
Protein
5.9g
· 12% 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 61% · Protein 20% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 5.9 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 121 kcal |
| 100 g | 100 g | 55 kcal |
| 1 serving (small) | 120 g | 66 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 serving (medium) | 250 g | 138 kcal |
| 1 cup (large) | 300 g | 165 kcal |
| 1 bottle (whole) | 330 g | 182 kcal |
| 1 serving (large) | 400 g | 220 kcal |
| 1 bottle (large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Tarhana soup with bone broth is a Turkish soup made by cooking dried, fermented tarhana in broth. Tarhana is typically made from a mixture of grain, yogurt, and vegetables, and the bone broth gives the soup a deeper savory flavor.
First whisk the dried tarhana with cold water until smooth. Gradually stir in warm bone broth, then simmer while stirring until the tarhana is fully cooked and the soup reaches the consistency you like. Add salt only after tasting the broth.
It can taste mildly tangy because tarhana is fermented, while bone broth adds a savory, rich flavor. The degree of sourness varies with the tarhana; adding more broth or water can soften the taste without masking it with sugar.
Not reliably. Tarhana may be fermented, but simmering tarhana soup with bone broth exposes it to heat that can reduce or eliminate live microorganisms. It is better enjoyed as a cooked soup than counted on as a source of live probiotics.
Yes, tarhana soup with bone broth can be frozen in airtight, portion-sized containers after it has cooled. The texture may separate or thicken when thawed, so reheat it gently while stirring and loosen it with a little water or broth.
Mix the dried tarhana with cold water in a separate bowl before adding it to the pot. Slowly whisk in warm bone broth, then keep stirring as the soup heats; adding dry tarhana straight to hot liquid often creates lumps.
Serve tarhana soup with bone broth with crusty bread, a fresh salad, or a simple vegetable side. Since the soup is savory and filling, a lighter accompaniment usually balances the meal better than another rich dish.
Yes, store-bought bone broth works in tarhana soup with bone broth. Choose an unsalted or lower-sodium option if available, because prepared broth can already be salty and tarhana may contribute additional salt.
For thicker tarhana soup with bone broth, simmer it longer while stirring so excess liquid evaporates. For a thinner soup, gradually stir in warm water or broth until it reaches the consistency you prefer.
Tarhana soup with bone broth keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat leftovers thoroughly, stirring so the soup warms evenly.
Vitamins
B12
0.4µg · 17% DV
Biotin
2.64µg · 9% DV
B1
0.09mg · 8% DV
B3
1.1mg · 7% DV
Minerals
Sodium
462mg · 20% DV
Copper
0.13mg · 14% DV
Phosphorus
84mg · 12% DV
Selenium
5.5µg · 10% DV
Potassium ⭐
209mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 121 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.
Tarhana soup with bone broth brings together tarhana—a fermented mixture, commonly made with flour, yoghurt and vegetables, then dried—with broth simmered from bones. Recipes vary across Anatolia, so the soup can differ in sourness, thickness and seasoning from one household to another. The broth gives the familiar tarhana base a deeper, savoury flavour.
It is usually served hot as a comforting first course or a simple meal, often with bread. For readers outside Turkey, it works well as a warming starter or light lunch, especially in colder weather. At 55 calories per 100 g, it is relatively light; a little extra water can loosen a thick pot, while herbs or a squeeze of lemon can brighten the bowl.
Medium
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.
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
0.66g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.