1 serving (medium) of Maras Tarhana (50 g) has 170 calories. That works out to 340 calories per 100 g. It contains 32.5 g of carbs, 6.8 g of protein, 1.3 g of fat and 2.6 g of fiber. Its 345 mg of Sodium covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Maras Tarhana?

Maras Tarhana is a traditional product from Kahramanmaraş in southern Turkey, made by fermenting wheat mixed with yoghurt, then drying it in thin pieces. Unlike tarhana intended only for soup, these pieces are also enjoyed as a crisp snack and can be stored for later use.

It has a gently tangy flavour and a dry, brittle texture. In its home region, people may nibble it plain or soften and cook it into soup. Its nutritional profile is shaped mainly by wheat-based carbohydrates, with protein from the wheat and yoghurt and some fibre; it is relatively low in fat. Try it with tea as a snack, or serve the soup with yoghurt and herbs for a more substantial meal.

Maras Tarhana Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

65g

· 24% DV

Protein

13.5g

· 27% DV

Fat

2.5g

· 3% DV

Fiber

5.2g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 16% · Fat 7%

Maras Tarhana Vitamins & Minerals

Vitamins

0.18mg · 15% DV

B12

0.35µg · 15% DV

1.8mg · 11% DV

0.55mg · 11% DV

Minerals

Sodium

690mg · 30% DV

Phosphorus

180mg · 26% DV

Selenium

7.5µg · 14% DV

Calcium

110mg · 11% DV

How Nutritious Is Maras Tarhana?

Nutrient density

High

60/ 100

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

52/ 100

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.

Maras Tarhana Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Maras Tarhana

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Maras 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 Maras Tarhana Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Maras Tarhana Good For?

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

Maras Tarhana Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.6g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

Compare Maras Tarhana

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Maras Tarhana vs Bulgur Pilaf220 kcal more per 100 g

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Maras Tarhana vs Whole wheat pasta216 kcal more per 100 g

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Maras Tarhana vs Breadstick70 kcal fewer per 100 g

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Maras Tarhana vs SimitSame calories per 100 g

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Foods Similar to Maras Tarhana

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

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Pasta (Boiled)

155 kcal

Frequently Asked Questions About Maras Tarhana

What is Maras tarhana?

Maras tarhana is a traditional Turkish food made from fermented wheat and yogurt, dried in thin pieces. Unlike many powdered tarhana products, it is often sold as brittle, irregular flakes that can be eaten as a snack or cooked into soup.

How is Maras tarhana different from ordinary tarhana?

Maras tarhana is typically dried in thin sheets and broken into crisp pieces, while many other Turkish tarhanas are crumbled into a powder or granules. Its distinctive shape makes it suitable both for snacking and for making soup.

How do you eat Maras tarhana?

You can eat Maras tarhana dry as a crunchy snack or cook it with water as a soup. For a snack, serve the pieces as they are; for soup, soften and simmer them until they break down to the texture you like.

How do you make soup with Maras tarhana?

Soften Maras tarhana in water, then simmer it while stirring until the pieces break down. You can mash it for a smoother soup and season it with familiar additions such as garlic, dried mint, or butter.

Does Maras tarhana need soaking before cooking?

Soaking Maras tarhana helps the dried pieces soften and cook more evenly, especially if they are thick or very hard. Let them sit in water before simmering, then stir as they cook so they do not stick together.

How should you store Maras tarhana?

Keep Maras tarhana in an airtight container in a cool, dry place. Moisture can soften the crisp pieces and encourage spoilage, so use dry hands or a dry utensil and close the container promptly after serving.

Does Maras tarhana taste like yogurt?

Maras tarhana has a tangy, savory flavor from the fermented wheat-and-yogurt mixture, but it does not taste like a bowl of plain yogurt. Drying gives it a firmer, more concentrated character, while cooking softens its texture.

Can you eat Maras tarhana without cooking it?

Yes, Maras tarhana is commonly eaten dry as a crisp snack, so cooking is not required when it is sold ready to eat. Keep it dry, and do not eat it if the pieces show mold, an unusual smell, or other signs of spoilage.

Does cooking Maras tarhana destroy its probiotics?

Cooking Maras tarhana can reduce the number of live microorganisms, and drying may also affect them. Fermentation is part of how the food is made, but a cooked bowl of soup should not be assumed to provide a consistent amount of live cultures.

What can you serve with Maras tarhana soup?

Maras tarhana soup pairs well with bread, a simple salad, or other savory dishes. Since the soup has a tangy, hearty flavor, mild sides can balance the meal without competing with the tarhana.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026