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Yogurt-based, fermented, dried traditional Maraş snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Maraş snack tarhana (25 g) has 91 calories. That works out to 365 calories per 100 g. It contains 15.8 g of carbs, 2.9 g of protein, 1.9 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 25 g
91
KCAL / 25G
Carbs
15.8g
· 6% DV
Protein
2.9g
· 6% DV
Fat
1.9g
· 2% DV
Fiber
1.2g
· 4% 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 | 91 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 245 mg | 11% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 1.2 g | 4% |
| Protein | 2.9 g | 6% |
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) | 25 g | 91 kcal |
| 1 piece (small) | 12 g | 44 kcal |
| 1 serving (small) | 30 g | 110 kcal |
| 1 cup (shredded) | 35 g | 128 kcal |
| 1 piece (large) | 40 g | 146 kcal |
| 1 serving (medium) | 50 g | 183 kcal |
| 1 serving (large) | 75 g | 274 kcal |
| 1 pack (mini) | 80 g | 292 kcal |
| 100 g | 100 g | 365 kcal |
Calculated from 365 calories per 100 g.
Maraş snack tarhana is a traditional dried snack made from wheat fermented with yogurt. It is usually broken into pieces and eaten dry, rather than cooked into the soup associated with other forms of tarhana.
Maraş snack tarhana is usually eaten as-is, without cooking, as a crisp or firm snack. You can serve it on its own; if the pieces are too hard for you, briefly dampen them just before eating.
No, Maraş snack tarhana is not the same as tarhana soup mix. Snack tarhana is dried in pieces for eating directly, while soup tarhana is generally crumbled or powdered and rehydrated and cooked as a soup.
Maraş snack tarhana is made primarily from wheat and yogurt. The cooked wheat is mixed with yogurt and fermented, then spread thinly and dried before being broken into snack-sized pieces.
Maraş snack tarhana is traditionally made by fermenting cooked wheat with yogurt, spreading the mixture in a thin layer, and drying it. Thorough drying gives it its characteristic firm, crisp texture and helps keep it from becoming damp.
Maraş snack tarhana is firm because it is dried thoroughly after fermentation. That dry texture is normal for this snack; if you prefer it softer, briefly moisten a piece just before eating rather than storing it damp.
No, Maraş snack tarhana is generally ready to eat without cooking. It is made as a dried snack, so you can eat it straight from the package; cooking is only needed if you are using a different, soup-style tarhana.
Store Maraş snack tarhana in an airtight container in a cool, dry place. Keep moisture out to preserve its crisp texture, and avoid leaving the package open or handling the pieces with wet hands.
Maraş snack tarhana is usually eaten dried, not fried. Frying is not necessary to prepare it and changes the traditional snack by adding cooking oil and altering its texture.
You cannot assume Maraş snack tarhana contains live probiotic cultures. Although it is fermented with yogurt, drying and later handling can affect whether any live cultures remain, so fermentation alone does not guarantee a probiotic effect.
Vitamins
B2
0.06mg · 5% DV
B1
0.04mg · 3% DV
Biotin
1µg · 3% DV
B3
0.53mg · 3% DV
Minerals
Sodium
245mg · 11% DV
Manganese
0.18mg · 8% DV
Phosphorus
53mg · 8% DV
Selenium
3.5µg · 6% DV
Potassium ⭐
80mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 91 calories in 1 piece (medium) (25 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 snack tarhana is a traditional speciality from the Kahramanmaraş region of Turkey. It is made with yogurt and cracked wheat, left to ferment, then dried into pieces for eating as a snack rather than mainly being cooked into soup. Recipes and shapes vary between households.
The pieces are dry and crisp, with a tangy, savoury flavour. In Turkey they are often eaten plain or served with tea; they also make an easy snack to share. The food is carbohydrate-led, with some protein from the yogurt. Pair it with fresh vegetables or a glass of ayran for a more rounded snack, or serve a few pieces alongside other small bites.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.53g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.