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Traditional Maraş tarhana made with fermented yogurt and grains; chip-style, savory, and provides some fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Maraş chips tarhana (30 g) has 110 calories. That works out to 365 calories per 100 g. It contains 19.1 g of carbs, 3.5 g of protein, 2.3 g of fat and 1.6 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 30 g
110
KCAL / 30G
Carbs
19.1g
· 7% DV
Protein
3.5g
· 7% DV
Fat
2.3g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 13% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 19.1 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 3.5 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 serving (medium) | 30 g | 110 kcal |
| 1 piece (small) | 8 g | 29 kcal |
| 1 piece (medium) | 15 g | 55 kcal |
| 1 piece (large) | 25 g | 91 kcal |
| 2 piece (double) | 30 g | 110 kcal |
| 1 cup (whole) | 35 g | 128 kcal |
| 1 serving (large) | 50 g | 183 kcal |
| 100 g | 100 g | 365 kcal |
Calculated from 365 calories per 100 g.
Maraş chips tarhana is a traditional product from the Maraş region of Türkiye, made by fermenting yogurt with wheat and drying the mixture in thin pieces. It is minimally processed: fermentation and drying are the main steps, rather than extensive industrial treatment.
Maraş chips tarhana is commonly eaten dry as a crunchy snack. It can also be softened and cooked in dishes such as soup; follow the package directions if your product gives a specific preparation method.
Maraş chips tarhana is dried in pieces that can be eaten like a crisp snack. Regular soup tarhana is more often crumbled or powdered and is typically sold for making soup, although both are fermented tarhana products.
Yes, you can make soup with Maraş chips tarhana. Add the pieces to water or stock and cook until they soften, then adjust the liquid for the thickness you want. Breaking the pieces up can help them soften more evenly.
Maraş chips tarhana usually tastes tangy from its fermented yogurt base, with a savory wheat flavor. Its texture is crisp when dry and becomes soft when soaked or cooked; the exact flavor can vary between batches.
Store Maraş chips tarhana in a tightly closed container in a cool, dry place away from sunlight. Keep moisture out to preserve its crisp texture and reduce the chance of mold; discard it if it becomes damp or visibly moldy.
A mild sour smell can be normal in Maraş chips tarhana because the yogurt-and-wheat mixture is fermented. A musty or unpleasant odor, visible mold, or dampness is different; discard the product if you notice those signs.
Yes, Maraş chips tarhana is commonly eaten without cooking, straight from the packet as a crunchy snack. Its dried texture is firm, so it is not the best choice for anyone who needs soft foods.
Children can eat Maraş chips tarhana, but the dry pieces are hard and crunchy and may be a choking hazard for young children. Soften the pieces first and make sure the texture is suitable for the child’s age.
People with diabetes can include Maraş chips tarhana, but its wheat-based carbohydrates can affect blood glucose. Portion size and meal planning should fit the individual’s care plan, so ask a dietitian or doctor for personalized guidance.
Vitamins
B2
0.07mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
B3
0.63mg · 4% DV
Minerals
Sodium
294mg · 13% DV
Manganese
0.22mg · 10% DV
Phosphorus
63mg · 9% DV
Selenium
3.3µg · 6% DV
Potassium ⭐
78mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 calories in 1 serving (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.
Maraş chips tarhana is a crisp, dried form of tarhana associated with Kahramanmaraş in southeastern Turkey. It is made by fermenting yogurt with wheat, then drying the mixture in thin pieces that can be snapped and eaten like chips. Unlike tarhana intended mainly for soup, this style is also enjoyed as a ready-to-eat snack.
Its flavour is savoury, tangy and grain-like, with a crunchy texture. In Turkey it may be nibbled on its own or alongside tea, and it can also be softened or used to make soup. It is largely carbohydrate-based, with some fibre and protein; a 100 g portion has 5.2 g of fibre. Pair it with plain yogurt for a more filling snack, or crumble it into soup for extra texture.
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
0.63g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.