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Traditional fermented grain, yogurt, and meat soup mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Meat tarhana (30 g) has 108 calories. That works out to 360 calories per 100 g. It contains 17.4 g of carbs, 4.8 g of protein, 2.1 g of fat and 1.5 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
108
KCAL / 30G
Carbs
17.4g
· 6% DV
Protein
4.8g
· 10% DV
Fat
2.1g
· 3% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 18% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 17.4 g | 6% |
| Fiber | 1.5 g | 5% |
| Protein | 4.8 g | 10% |
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 serving (medium) | 30 g | 108 kcal |
| 1 teaspoon (small) | 4 g | 14 kcal |
| 1 tablespoon (small) | 10 g | 36 kcal |
| 2 tablespoon (double) | 20 g | 72 kcal |
| 3 tablespoon (triple) | 30 g | 108 kcal |
| 1 serving (large) | 45 g | 162 kcal |
| ½ cup (half) | 45 g | 162 kcal |
| 1 cup (whole) | 90 g | 324 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Meat tarhana is a traditional dried soup mix made by fermenting grain, yogurt and meat. It is cooked with liquid to make a hearty soup, and recipes vary in their seasonings and texture.
Whisk meat tarhana with cold water until smooth, then heat it while stirring. Once it simmers, keep stirring over low heat until the soup reaches the consistency you want.
Meat tarhana includes meat along with the fermented grain and yogurt base, while regular tarhana may not. That gives meat tarhana a more distinctly meaty flavor and makes it a different style of soup mix.
Yes, meat tarhana is traditionally made with meat, though the amount and form can differ between recipes and products. The meat is incorporated into the mix before it is dried, rather than added as chunks when serving.
Meat tarhana can turn lumpy if you add the dry mix straight to hot liquid or do not stir it as it heats. First whisk it with cold water, then add it gradually to the pot.
Meat tarhana soup is often served with bread, and a simple salad or pickles can make it a fuller meal. In Turkish-style serving, dried mint or a little butter may also be added to the soup.
Yes, you can cook meat tarhana with water instead of stock. The mix already includes meat and has its own fermented flavor, so taste the soup as it cooks before adding extra salt or seasoning.
Meat tarhana can taste sour because its grain-and-yogurt mixture is fermented before drying. The strength of that tang varies by recipe; adding more cooking liquid can soften the flavor without masking it.
Keep meat tarhana tightly sealed in a cool, dry place, away from moisture. Use a clean, dry spoon each time, and discard the mix if it becomes moldy or develops an unusual smell.
Cooked meat tarhana soup should be cooled promptly, covered and refrigerated, then eaten within a few days. Reheat only the portion you need until it is steaming hot, rather than repeatedly warming the whole pot.
Vitamins
B1
0.1mg · 8% DV
B3
1.23mg · 8% DV
Biotin
1.8µg · 6% DV
B12
0.14µg · 6% DV
Minerals
Manganese
0.42mg · 18% DV
Selenium
7.2µg · 13% DV
Phosphorus
84mg · 12% DV
Sodium
270mg · 12% DV
Potassium ⭐
123mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 serving (medium) (30 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.
Meat tarhana is a traditional Turkish dried soup mix made with grain, yoghurt and meat. The mixture is fermented and dried, then simmered with water to make a substantial soup; recipes and texture can vary by region and producer.
It is usually served hot, often as a starter or a simple meal, and makes a welcome bowl in colder weather. Its tangy, savoury flavour and thick texture pair well with bread and a fresh salad. The grain gives it carbohydrates, while the meat and yoghurt contribute protein; it provides 16 g of protein per 100 g. For a lighter bowl, add extra water as it cooks and go easy on any oil or butter used for finishing.
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
— Not 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
0.75g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.