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Traditional fermented, yogurt-based, spiced dried soup mix
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kahramanmaraş dried tarhana (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 24.8 g of carbs, 5.4 g of protein, 1.4 g of fat and 2.8 g of fiber. Its 64 mg of Phosphorus covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 40 g
136
KCAL / 40G
Carbs
24.8g
· 9% DV
Protein
5.4g
· 11% DV
Fat
1.4g
· 2% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 16% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 380 mg | 17% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 2.8 g | 10% |
| Protein | 5.4 g | 11% |
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) | 40 g | 136 kcal |
| 1 piece (small) | 15 g | 51 kcal |
| 2 tablespoon (medium) | 20 g | 68 kcal |
| 1 serving (small) | 25 g | 85 kcal |
| 1 piece (medium) | 30 g | 102 kcal |
| 1 piece (large) | 50 g | 170 kcal |
| 1 serving (large) | 60 g | 204 kcal |
| 1 cup (large) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
Calculated from 340 calories per 100 g.
Kahramanmaraş dried tarhana is a traditional Turkish food made by fermenting yogurt with wheat, then drying the mixture in thin sheets or pieces. Unlike many soup mixes, it is also commonly eaten dry as a crunchy snack.
Cook Kahramanmaraş dried tarhana in water or stock until the pieces soften and the liquid thickens into soup. Stir often to keep it from sticking to the pan, and add hot water if the soup becomes thicker than you like.
Yes, fully dried Kahramanmaraş dried tarhana can be eaten as a crunchy snack without cooking. For soup, simmer it in liquid until tender; discard any pieces that have become damp, moldy, or smell unusual.
Kahramanmaraş dried tarhana is traditionally made with dövme, or cracked wheat, and yogurt, with salt and sometimes local seasonings. The mixture ferments before it is spread out to dry, so recipes can vary between households.
To make Kahramanmaraş dried tarhana, cooked cracked wheat is combined with yogurt and left to ferment. The mixture is then spread in thin layers and dried thoroughly before being broken into pieces for storage or cooking.
Kahramanmaraş dried tarhana is especially associated with cracked wheat and yogurt, and its dried pieces are often eaten as a snack as well as cooked into soup. Other regional tarhanas differ in their grains, seasoning, texture, and drying method.
Kahramanmaraş dried tarhana is both: it can be simmered into a tangy soup or eaten dry for its crisp texture. The dried snack is ready to eat, while the soup version needs cooking in water or stock.
No, soaking Kahramanmaraş dried tarhana is not essential, but it can help the pieces soften sooner. If you add it straight to the pot, simmer it longer and stir regularly so it cooks evenly.
Kahramanmaraş dried tarhana soup is often served hot with a topping of mint or red pepper warmed in butter. Bread, pickles, or a simple salad make practical accompaniments and balance the soup’s tangy flavor.
Store Kahramanmaraş dried tarhana in a tightly closed container in a cool, dry place. Keep moisture out to preserve its crispness and reduce the risk of spoilage; make sure homemade tarhana is fully dry before sealing it.
Vitamins
B12
0.2µg · 8% DV
Biotin
2.4µg · 8% DV
B1
0.09mg · 8% DV
B6
0.1mg · 6% DV
Minerals
Sodium
380mg · 17% DV
Phosphorus
64mg · 9% DV
Manganese
0.18mg · 8% DV
Selenium
3.2µg · 6% DV
Potassium ⭐
128mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 136 calories in 1 serving (medium) (40 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.
Kahramanmaraş dried tarhana is a regional Turkish specialty made by fermenting yogurt with cracked wheat and herbs, then drying the mixture in thin pieces. In Kahramanmaraş, it is enjoyed both as a soup ingredient and as a crunchy snack straight from the dried pieces.
Cooked into soup, it softens into a hearty, tangy bowl, often finished with butter and pepper; the dry pieces can also be nibbled with tea. It is chiefly a carbohydrate source, with 7 g of fibre per 100 g. For a lighter soup, use modest amounts of added fat and serve it with a fresh salad; the dried pieces also pair well with nuts for a more substantial snack.
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.
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
0.32g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.