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Fermented, dried, thin-sheet tarhana; yogurt-and-wheat based, used for soup or as a snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Kahramanmaraş thin dry tarhana (30 g) has 107 calories. That works out to 356 calories per 100 g. It contains 20.5 g of carbs, 3.7 g of protein, 1.1 g of fat and 1.5 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 30 g
107
KCAL / 30G
Carbs
20.5g
· 7% DV
Protein
3.7g
· 7% DV
Fat
1.1g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 1.5 g | 5% |
| Protein | 3.7 g | 7% |
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 piece (medium) | 30 g | 107 kcal |
| 1 piece (small) | 15 g | 53 kcal |
| 1 serving (shredded) | 20 g | 71 kcal |
| 1 cup (shredded) | 25 g | 89 kcal |
| 1 piece (large) | 50 g | 178 kcal |
| 2 piece (double) | 60 g | 214 kcal |
| 1 serving (large) | 75 g | 267 kcal |
| 100 g | 100 g | 356 kcal |
| 1 pack (whole) | 250 g | 890 kcal |
Calculated from 356 calories per 100 g.
Kahramanmaraş thin dry tarhana is a regional Turkish food made by fermenting a yogurt-and-wheat mixture, spreading it in thin pieces and drying it. It can be cooked into soup or eaten dry as a crisp snack.
Soften Kahramanmaraş thin dry tarhana in water, then simmer it while stirring until the pieces break down and the soup thickens. Garlic, butter and red pepper are common additions; serve the soup hot.
Yes, Kahramanmaraş thin dry tarhana is also eaten uncooked as a crisp snack. Break it into manageable pieces and eat it plain; its thin, dried form makes it distinct from tarhana made mainly for cooking into soup.
Kahramanmaraş thin dry tarhana is dried in thin sheets or pieces and may be eaten as a crunchy snack as well as cooked. Many other tarhana products are crumbled or powdered and are primarily used to make soup.
Soaking Kahramanmaraş thin dry tarhana first helps it soften more evenly and cook into a smoother soup. After soaking, simmer it and stir regularly so the pieces do not clump or stick to the pan.
Kahramanmaraş thin dry tarhana comes from Kahramanmaraş in southeastern Turkey. Its yogurt-and-wheat mixture is fermented and dried in thin pieces, a regional preparation that allows it to be used both for soup and as a snack.
Drying Kahramanmaraş thin dry tarhana in thin pieces helps it dry through and gives it a crisp texture. The pieces also soften readily when added to soup, while remaining easy to break apart for snacking.
Keep Kahramanmaraş thin dry tarhana in an airtight container in a cool, dry place. Moisture can soften it and encourage mold, so discard it if you notice visible mold or an unusual smell.
Yes, Kahramanmaraş thin dry tarhana is often enjoyed dry for its crisp texture, rather than only being made into soup. It can be broken into smaller pieces and served on its own or alongside tea.
Garlic, butter and red pepper are flavorful additions to Kahramanmaraş thin dry tarhana soup. Stir the softened tarhana as it simmers, then add the seasoned butter near the end so the soup keeps its tangy character.
Vitamins
B2
0.06mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
B3
0.57mg · 4% DV
Minerals
Sodium
294mg · 13% DV
Manganese
0.25mg · 11% DV
Phosphorus
63mg · 9% DV
Selenium
3.6µg · 7% DV
Potassium ⭐
78mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 107 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.
Kahramanmaraş thin dry tarhana is a regional Turkish preparation made by fermenting yogurt with wheat, spreading the mixture into thin sheets and drying it. It comes from Kahramanmaraş in southeastern Turkey, where it is traditionally made at home and kept dry for later use.
The sheets are commonly broken up and cooked into a tangy, hearty soup; in the region, they are also eaten dry as a crisp snack. Its flavour is pleasantly sour, with a toasted-wheat character once dried. Mostly wheat-based, it provides filling energy along with some protein and fibre. For a lighter soup, use plenty of water and serve with fresh herbs or a squeeze of lemon.
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 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.
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
0.35g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.