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Kahramanmaras Buckwheat Snack Tarhana Calories
Buckwheat-based, high in protein and fiber, traditional fermented snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kahramanmaras Buckwheat Snack Tarhana (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 18.6 g of carbs, 4.2 g of protein, 0.8 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Kahramanmaras Buckwheat Snack Tarhana Nutrition Facts
Selected: 1 piece (medium) · 30 g
102
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
4.2g
· 8% DV
Fat
0.8g
· 1% 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 76% · Protein 17% · Fat 7%
Kahramanmaras Buckwheat Snack Tarhana nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 2.4 g | 9% |
| 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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How Many Calories in 1 Medium Kahramanmaras Buckwheat Snack Tarhana?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 102 kcal |
| 1 piece (small) | 15 g | 51 kcal |
| 1 piece (large) | 50 g | 170 kcal |
| 1 serving (large) | 60 g | 204 kcal |
| 1 cup (medium) | 80 g | 272 kcal |
| 3 piece (medium) | 90 g | 306 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (jumbo) | 120 g | 408 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Kahramanmaras Buckwheat Snack Tarhana
What is Kahramanmaras buckwheat snack tarhana?
Kahramanmaras buckwheat snack tarhana is a dried, fermented Turkish tarhana made with buckwheat and eaten as a crunchy snack. Unlike soup tarhana, it is prepared to be eaten in pieces rather than dissolved and cooked into a soup.
How do you eat Kahramanmaras buckwheat snack tarhana?
You usually eat Kahramanmaras buckwheat snack tarhana straight from the packet, without cooking it. Serve the dry pieces on their own as a snack, or alongside other small bites; it is not normally prepared like a bowl of soup.
Can you make soup with Kahramanmaras buckwheat snack tarhana?
Yes, you can experiment with Kahramanmaras buckwheat snack tarhana in soup, but it is made as a snack rather than as a soup base. Soften a small amount in liquid first and expect a different texture from tarhana sold specifically for soup.
How is Kahramanmaras buckwheat snack tarhana made?
Kahramanmaras buckwheat snack tarhana is made by fermenting a tarhana mixture, shaping it into pieces, and drying them. Home recipes and shaping methods vary, so the ingredients and final crunch can differ from one batch to another.
Is Kahramanmaras buckwheat snack tarhana fermented?
Yes, fermentation is part of making Kahramanmaras buckwheat snack tarhana. The finished snack is dried, though, so you should not assume that it contains live cultures or provides the same cultures as a fresh fermented food.
What does Kahramanmaras buckwheat snack tarhana taste like?
Kahramanmaras buckwheat snack tarhana has a distinctive buckwheat flavor with a tangy note from fermentation, and its dried pieces are typically crunchy. Its taste and texture are quite different from both soup tarhana and ordinary chips.
How should you store Kahramanmaras buckwheat snack tarhana?
Store Kahramanmaras buckwheat snack tarhana in a tightly closed container in a cool, dry place away from direct sunlight. Keeping moisture out helps preserve its crunch; use dry hands or a clean, dry utensil when serving it.
Can you eat Kahramanmaras buckwheat snack tarhana without cooking it?
Yes, Kahramanmaras buckwheat snack tarhana is generally eaten without cooking, as a ready-to-eat dry snack. You do not need to soak it first as you would a product intended to be cooked into soup.
What is the difference between Kahramanmaras buckwheat snack tarhana and regular tarhana?
Kahramanmaras buckwheat snack tarhana is shaped and dried for eating as a crunchy snack, while many people know tarhana in its soup-making form. The names refer to different ways of preparing and serving tarhana, not interchangeable uses.
Can you serve Kahramanmaras buckwheat snack tarhana with tea?
Yes, Kahramanmaras buckwheat snack tarhana can be served as a savory bite with tea. Put the crunchy pieces alongside the drink rather than expecting them to behave like a soft biscuit or dissolve in the cup.
Kahramanmaras Buckwheat Snack Tarhana Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.35mg · 8% DV
B6
0.12mg · 7% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.11mg · 12% DV
Sodium
195mg · 8% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
78mg · 2% DV
Kahramanmaras Buckwheat Snack Tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kahramanmaras Buckwheat Snack Tarhana
To burn the 102 calories in 1 piece (medium) (30 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.
What is Kahramanmaras Buckwheat Snack Tarhana?
Kahramanmaras buckwheat snack tarhana is a regional Turkish take on tarhana, made with buckwheat and fermented before being dried into pieces for snacking. Unlike the familiar soup mix, this version is ready to eat as a dry snack.
Its flavour is gently tangy and grainy, while the texture can be crisp or quite firm. In Turkey, it is commonly nibbled on its own with tea or offered as a small snack; elsewhere, it works much the same way alongside a cup of tea or as a savoury bite between meals. Buckwheat gives it a notable amount of protein and fibre: per 100 g, it provides 14 g of protein and 8 g of fibre. Pair it with fresh vegetables or plain yogurt for a lighter snack.
How Nutritious Is Kahramanmaras Buckwheat Snack Tarhana?
Nutrient density
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.
Satiety score
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.
Is Kahramanmaras Buckwheat Snack Tarhana 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 Kahramanmaras Buckwheat Snack Tarhana Contain Allergens?
No known major allergens
Which Diets Is Kahramanmaras Buckwheat Snack Tarhana Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kahramanmaras Buckwheat Snack Tarhana Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.