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Maraş tarhana with yogurt Calories
A traditional Maraş tarhana dish made with fermented wheat and yogurt, providing protein and calcium.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Maraş tarhana with yogurt (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 45.5 g of carbs, 15.3 g of protein, 8.5 g of fat and 5.8 g of fiber. Its 252.5 mg of Phosphorus covers 36% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Maraş tarhana with yogurt Nutrition Facts
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
45.5g
· 17% DV
Protein
15.3g
· 31% DV
Fat
8.5g
· 11% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 19% · Fat 24%
Maraş tarhana with yogurt nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 4.3 g | 22% |
| Trans fat | 0.1 g | |
| Sodium | 890 mg | 39% |
| Total carbohydrate | 45.5 g | 17% |
| Fiber | 5.8 g | 21% |
| Protein | 15.3 g | 31% |
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 Maraş tarhana with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 2 tablespoon (medium) | 36 g | 46 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 1 cup (medium) | 220 g | 282 kcal |
| 1 bottle (medium) | 300 g | 384 kcal |
| 1 serving (large) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Maraş tarhana with yogurt
What is Maraş tarhana with yogurt made from?
Maraş tarhana with yogurt is made from cooked cracked wheat mixed with yogurt, fermented, and dried in thin layers. The dried pieces can be stored for later and prepared as a soup or eaten as a crunchy snack.
How do you make soup with Maraş tarhana with yogurt?
To make soup with Maraş tarhana with yogurt, soak the dried pieces in water until they soften, then cook them in a pot while stirring. Stirring as the mixture heats helps prevent lumps; herbs or spices can be added to taste.
How is Maraş tarhana with yogurt usually eaten?
Maraş tarhana with yogurt is eaten either dry as a snack or cooked into soup. Break dry pieces into manageable bites, or soak them in water and simmer them for a warm dish.
How is Maraş tarhana with yogurt different from other Turkish tarhana?
Maraş tarhana with yogurt is based on cracked wheat and yogurt and is dried in pieces that can also be eaten as a snack. Many other Turkish tarhanas are made with vegetables and seasonings and are mainly prepared as soup.
Is Maraş tarhana with yogurt fermented?
Yes, Maraş tarhana with yogurt is fermented before it is dried. Fermentation is part of the traditional preparation of the wheat-and-yogurt mixture; the finished dried tarhana is then cooked or eaten as a snack.
Can you eat Maraş tarhana with yogurt without cooking it?
Yes, Maraş tarhana with yogurt can be eaten dry without cooking, and it is often served as a crunchy snack. If you prefer it soft, soak the pieces and cook them as soup.
How do you store Maraş tarhana with yogurt after opening?
Keep Maraş tarhana with yogurt in a tightly sealed container in a cool, dry place away from sunlight. Keeping moisture out helps the dried pieces stay in good condition; close the container promptly after serving.
Why is Maraş tarhana with yogurt so hard?
Maraş tarhana with yogurt is hard because it is dried for storage; that texture is normal. For soup, soak the pieces in water before cooking so they soften more quickly and are easier to stir.
What does Maraş tarhana with yogurt taste like?
Maraş tarhana with yogurt has a tangy, fermented flavor from the yogurt and a wheat-based taste from the cracked wheat. Dry pieces are crunchy, while cooking them into soup gives them a soft texture.
Is Maraş tarhana with yogurt a good source of protein and calcium?
Yes, Maraş tarhana with yogurt provides protein and calcium, partly because it contains yogurt as well as wheat. It can add these nutrients to a meal, but it should not be treated as a remedy or a complete diet on its own.
Maraş tarhana with yogurt Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B2
0.35mg · 27% DV
B3
2.8mg · 18% DV
B5
0.8mg · 16% DV
Minerals
Sodium
890mg · 39% DV
Phosphorus
253mg · 36% DV
Selenium
18µg · 33% DV
Manganese
0.7mg · 30% DV
Potassium ⭐
415mg · 12% DV
Maraş tarhana with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maraş tarhana with yogurt
To burn the 320 calories in 1 serving (medium) (250 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 Maraş tarhana with yogurt?
Maraş tarhana with yogurt is a traditional preparation from Kahramanmaraş in southeastern Turkey, made by fermenting cracked wheat with yogurt and then drying it. The dried pieces can be eaten crisp as a snack or simmered with water into a tangy, filling soup. In Turkey, it is enjoyed both ways; outside the region, it also makes a distinctive pantry staple for a quick soup or a savoury snack. Wheat makes it a source of carbohydrates and some fibre, while yogurt contributes protein and calcium. For a lighter bowl, keep added oil modest and serve it with a fresh salad.
How Nutritious Is Maraş tarhana with yogurt?
Nutrient density
High
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 Maraş tarhana with yogurt 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 with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Maraş tarhana with yogurt 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 with yogurt Fat Profile
SATURATED
4.3g
MONOUNSATURATED
2.15g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.