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Fermented yogurt-wheat tarhana with almonds
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Maraş tarhana soup with almonds (240 g) has 197 calories. That works out to 82 calories per 100 g. It contains 26.9 g of carbs, 7.4 g of protein, 6.7 g of fat and 3.4 g of fiber. Its 187.2 mg of Phosphorus covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
197
KCAL / 240G
Carbs
26.9g
· 10% DV
Protein
7.4g
· 15% DV
Fat
6.7g
· 9% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 15% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.05 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 3.4 g | 12% |
| Protein | 7.4 g | 15% |
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 cup (medium) | 240 g | 197 kcal |
| 1 tablespoon (grated) | 15 g | 12 kcal |
| 1 piece (whole) | 30 g | 25 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (small) | 180 g | 148 kcal |
| 1 serving (small) | 200 g | 164 kcal |
| 1 bottle (medium) | 250 g | 205 kcal |
| 1 serving (large) | 300 g | 246 kcal |
| 1 cup (large) | 320 g | 262 kcal |
Calculated from 82 calories per 100 g.
Maraş tarhana soup with almonds is made from tarhana, a fermented mixture of yogurt and wheat, with almonds added for flavor and texture. It is a regional Turkish soup associated with Maraş, in southeastern Türkiye.
To prevent lumps, whisk the tarhana with cool water before adding it to the pot, then pour it in gradually while stirring. Keep the soup at a gentle simmer and stir as it thickens.
No, the soup should be cooked before serving. Dried Maraş tarhana is sometimes eaten as a crunchy snack in its own right, but that is a different way of eating the dried tarhana, not the prepared almond soup.
It can have a pleasantly tangy taste because the yogurt-and-wheat tarhana is fermented. The almonds add a nutty flavor rather than removing the tang. An unusually strong off smell or visible mold means the food should be discarded.
Add the almonds near the end of cooking if you want them to keep some texture and aroma. For a crunchier finish, sprinkle toasted almonds over each bowl just before serving.
Maraş tarhana soup with almonds uses the distinctive regional tarhana of Maraş, made with fermented yogurt and wheat, and includes almonds. The almonds bring a nutty taste and texture that ordinary tarhana soup may not have.
Yes, you can use chicken or vegetable stock instead of water to give Maraş tarhana soup with almonds a fuller flavor. Choose a lightly seasoned stock so it does not overpower the fermented tarhana or the almonds.
Crusty bread or flatbread makes a simple accompaniment to Maraş tarhana soup with almonds. A small amount of butter and chili on top is another Turkish-style serving option; keep the seasoning modest to let the almond flavor come through.
Keep cooked Maraş tarhana soup with almonds in a covered container in the refrigerator for 3–4 days. Reheat only the portion you plan to eat, bringing it thoroughly hot and stirring in a little water if it has thickened.
Yes, cooked Maraş tarhana soup with almonds can be frozen in airtight, meal-sized containers. Thaw it in the refrigerator or reheat it gently from frozen, stirring well; add water if the soup has become too thick.
Vitamins
Biotin
4.32µg · 14% DV
B2
0.17mg · 13% DV
B5
0.53mg · 11% DV
B1
0.12mg · 10% DV
Minerals
Sodium
768mg · 33% DV
Phosphorus
187mg · 27% DV
Manganese
0.53mg · 23% DV
Copper
0.19mg · 21% DV
Potassium ⭐
288mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 197 calories in 1 cup (medium) (240 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 tarhana soup with almonds brings together tarhana, a traditional fermented yogurt-and-wheat preparation from the Maraş region of Türkiye, and almonds. Once cooked, the tarhana gives the soup a thick body and gently tangy flavour; the almonds add a rounded, nutty note and a little textural contrast.
It is usually served hot as a comforting starter or light meal, especially in cooler weather, and pairs well with bread or a fresh salad. Its yogurt-and-wheat base makes it a source of carbohydrates as well as some protein. For a lighter bowl, keep any added oil modest and let the almonds provide much of the richness.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.68g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 24.7:1
Above the ideal 4:1 (24.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.