1 serving (medium) of Maraş tarhana, raw (30 g) has 103 calories. That works out to 343 calories per 100 g. It contains 19.1 g of carbs, 3.7 g of protein, 1.4 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

Maraş tarhana, raw Nutrition Facts

Selected: 100 g

343

KCAL / 100G

Carbs

63.8g

· 23% DV

Protein

12.4g

· 25% DV

Fat

4.6g

· 6% DV

Fiber

6.9g

· 25% DV

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

Calories come from: Carbs 74% · Protein 14% · Fat 12%

Maraş tarhana, raw Vitamins & Minerals

Vitamins

0.31mg · 24% DV

0.22mg · 18% DV

Biotin

5µg · 17% DV

2.4mg · 15% DV

Minerals

Sodium

980mg · 43% DV

Manganese

1mg · 43% DV

Phosphorus

246mg · 35% DV

Selenium

14µg · 25% DV

How Nutritious Is Maraş tarhana, raw?

Nutrient density

Medium

46/ 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

54/ 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.

Maraş tarhana, raw 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 Maraş tarhana, raw

To burn the 343 calories in 100 g:

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

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 Maraş tarhana, raw 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 Maraş tarhana, raw 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 Maraş tarhana, raw 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

Maraş tarhana, raw Fat Profile

SATURATED

1.5g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 15.6:1

Above the ideal 4:1 (15.6:1).

Compare Maraş tarhana, raw

🥣vs🧴

Maraş tarhana, raw vs Hawthorn Vinegar325 kcal more per 100 g

→🥣vs🌯

Maraş tarhana, raw vs Tantuni133 kcal more per 100 g

→🥣vs🌯

Maraş tarhana, raw vs Chicken Wrap148 kcal more per 100 g

→🥣vs🍫

Maraş tarhana, raw vs Protein Bar7 kcal fewer per 100 g

→

Foods Similar to Maraş tarhana, raw

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Maraş tarhana, raw

How many calories are in raw Maraş tarhana?

Raw Maraş tarhana provides 343 calories per 100 g. A 100 g portion also contains 12.4 g of protein, 63.8 g of carbohydrates, and 6.9 g of fiber.

Is raw Maraş tarhana suitable for a vegetarian diet?

Yes, raw Maraş tarhana is listed as suitable for vegetarian, omnivore, Mediterranean, and flexitarian diets. It contains gluten and dairy, so it is not suitable for people avoiding these allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026