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Wet Maraş tarhana Calories
Fermented wheat and yogurt mixture, used for soup and snacking
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wet Maraş tarhana (150 g) has 219 calories. That works out to 146 calories per 100 g. It contains 37.2 g of carbs, 7.8 g of protein, 4.4 g of fat and 3.2 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Wet Maraş tarhana Nutrition Facts
Selected: 1 serving (medium) · 150 g
219
KCAL / 150G
Carbs
37.2g
· 14% DV
Protein
7.8g
· 16% DV
Fat
4.4g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 14% · Fat 18%
Wet Maraş tarhana nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 219 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.05 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 3.2 g | 11% |
| Protein | 7.8 g | 16% |
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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How Many Calories in 1 Serving of Wet Maraş tarhana?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 219 kcal |
| 1 tablespoon (shredded) | 20 g | 29 kcal |
| 1 piece (small) | 35 g | 51 kcal |
| 1 piece (medium) | 60 g | 88 kcal |
| 1 cup (shredded) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 2 piece (double) | 120 g | 175 kcal |
| 1 serving (large) | 220 g | 321 kcal |
| 1 pack (whole) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Wet Maraş tarhana
What is Wet Maraş tarhana?
Wet Maraş tarhana is a regional Turkish food made from fermented wheat and yogurt. Unlike the dried form commonly sold for long storage, this version is moist and can be cooked into soup or eaten as a snack, depending on how it was prepared.
Where does Wet Maraş tarhana come from?
Wet Maraş tarhana comes from the Kahramanmaraş region of Türkiye, where tarhana has a distinctive wheat-and-yogurt tradition. Its local preparation and the way it is served as soup or a snack set it apart from many other tarhana styles.
Can you eat Wet Maraş tarhana without cooking it?
Sometimes, but only if the Wet Maraş tarhana was prepared and sold as ready to eat. Some versions are intended to be cooked first. Follow the product’s preparation instructions rather than assuming that every moist tarhana is safe to eat straight from the package.
How do you make soup with Wet Maraş tarhana?
To make soup with Wet Maraş tarhana, loosen it in water or stock and cook while stirring until it softens and blends smoothly. Garlic, dried mint, and butter are common additions, but the amount of liquid and seasoning depends on the tarhana’s texture.
How is Wet Maraş tarhana different from ordinary tarhana?
Wet Maraş tarhana is a moist version associated with Kahramanmaraş and made with fermented wheat and yogurt. Many other tarhanas are dried and may use flour, vegetables, or different grains, so their flavor, texture, and cooking method can differ.
Can Wet Maraş tarhana be eaten as a snack?
Yes, Wet Maraş tarhana can be eaten as a snack when it has been prepared for that purpose. Maraş tarhana is also well known in dried, crisp pieces; a moist product may need cooking, so check its instructions before serving it as-is.
Why does Wet Maraş tarhana taste sour?
Wet Maraş tarhana can taste mildly sour because the wheat-and-yogurt mixture is fermented. That tang is characteristic, but a musty smell, visible mold, or an unusual change in texture is a reason to discard it rather than taste-test it.
How should you store Wet Maraş tarhana after opening?
Keep Wet Maraş tarhana refrigerated in a sealed container after opening because it is moist and contains yogurt. Use the package’s storage instructions for its shelf life, and do not leave it sitting at room temperature for an extended period.
Can you freeze Wet Maraş tarhana?
Yes, Wet Maraş tarhana can be frozen in airtight, meal-sized portions. Thaw a portion in the refrigerator before cooking, and avoid refreezing it after thawing. Follow any specific freezing or storage directions provided with the product.
What can you serve with Wet Maraş tarhana soup?
Wet Maraş tarhana soup goes well with bread, a simple salad, or a side of vegetables. In Turkish home cooking, it is often seasoned with garlic, dried mint, or butter, so choose accompaniments that suit the soup’s tangy, savory flavor.
Wet Maraş tarhana Vitamins & Minerals
Vitamins
B2
0.17mg · 13% DV
B3
1.8mg · 11% DV
B12
0.27µg · 11% DV
Biotin
3.15µg · 11% DV
Minerals
Manganese
0.69mg · 30% DV
Sodium
615mg · 27% DV
Phosphorus
177mg · 25% DV
Selenium
12µg · 22% DV
Potassium ⭐
248mg · 7% DV
Wet Maraş tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wet Maraş tarhana
To burn the 219 calories in 1 serving (medium) (150 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.
What is Wet Maraş tarhana?
Wet Maraş tarhana is the soft, undried form of a traditional tarhana associated with Kahramanmaraş in southern Turkey. It is made by cooking cracked wheat with yogurt and letting the mixture ferment, giving it a gently sour flavour and a dense, chewy texture. The dried version keeps longer; the wet mixture is used while fresh.
It can be cooked into soup or eaten in small pieces as a snack. In Maraş, dried tarhana is also enjoyed crisp, much like a savoury nibble. Wet Maraş tarhana provides mainly wheat-based carbohydrates, with some protein—5.2 g per 100 g. For a more rounded meal, make it into soup with vegetables; as a snack, a modest portion is satisfying.
How Nutritious Is Wet Maraş tarhana?
Nutrient density
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.
Satiety score
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.
Is Wet Maraş 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 Wet Maraş tarhana Contain Allergens?
Contains these allergens:
Which Diets Is Wet Maraş 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
Wet Maraş tarhana Fat Profile
SATURATED
1.65g
MONOUNSATURATED
1.17g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.