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Rich in protein and fiber, traditional Turkish soup
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Meaty Tarhana Soup (240 g) has 204 calories. That works out to 85 calories per 100 g. It contains 28.3 g of carbs, 12.5 g of protein, 5 g of fat and 5.8 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
204
KCAL / 240G
Carbs
28.3g
· 10% DV
Protein
12.5g
· 25% DV
Fat
5g
· 6% 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 54% · Protein 24% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 792 mg | 34% |
| Total carbohydrate | 28.3 g | 10% |
| Fiber | 5.8 g | 21% |
| Protein | 12.5 g | 25% |
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 | 204 kcal |
| 100 g | 100 g | 85 kcal |
| 1 bottle (extra small) | 100 g | 85 kcal |
| 1 cup (small) | 120 g | 102 kcal |
| 1 serving (small) | 180 g | 153 kcal |
| 1 bottle (small) | 200 g | 170 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (large) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 bottle (jumbo) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Meaty Tarhana Soup combines dried tarhana with meat, water or stock, and seasonings. Tarhana is a fermented Turkish mixture commonly made with flour, yogurt, and vegetables, then dried and crumbled; recipes vary by region and household.
Meaty Tarhana Soup tastes savory and tangy, with a hearty texture from the meat and softened tarhana. Its sourness varies with the tarhana used, while dried mint, pepper, or butter can add a more aromatic finish.
To keep Meaty Tarhana Soup smooth, whisk the dried tarhana with cold water before adding it to the pot. Pour it in gradually while stirring, then keep stirring as the soup heats and thickens.
Beef or lamb both work well in Meaty Tarhana Soup. Cubed meat gives the bowl a more substantial texture, while ground meat cooks quickly; brown the meat first so it adds savory flavor to the broth.
Yes, Meaty Tarhana Soup draws on Turkey's longstanding tarhana-soup tradition. Tarhana recipes differ across regions and families, and adding meat is one hearty variation rather than a single fixed national recipe.
Meaty Tarhana Soup includes meat, while regular tarhana soup may be made without it. The meat adds a savory, more substantial element, but the fermented, tangy tarhana remains the soup's defining flavor.
Serve Meaty Tarhana Soup with crusty bread, a simple salad, or pickles. Since the soup already contains meat, a fresh, lighter side balances the meal without overpowering tarhana's tangy flavor.
Yes, Meaty Tarhana Soup can be frozen in airtight, portion-sized containers once cooled. Its texture may thicken or separate after thawing, so reheat it gently while stirring and add a little water or stock if needed.
Meaty Tarhana Soup keeps for about three days in the refrigerator when cooled promptly and stored covered. Reheat only the portion you plan to eat, stirring well; add a splash of water if it has thickened.
Yes, store-bought dried tarhana works for Meaty Tarhana Soup. Because tarhana varies in sourness, saltiness, and thickness, add it gradually to the cooked meat and broth, then adjust the seasoning and consistency as it simmers.
Vitamins
B12
0.96µg · 40% DV
B1
0.22mg · 18% DV
Biotin
5.04µg · 17% DV
B3
2.64mg · 17% DV
Minerals
Sodium
792mg · 34% DV
Phosphorus
125mg · 18% DV
Copper
0.14mg · 16% DV
Zinc
1.68mg · 15% DV
Potassium ⭐
384mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 204 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.
Meaty Tarhana Soup is a hearty Turkish soup made by simmering tarhana with meat. Tarhana is a fermented, dried mixture whose ingredients vary by region and recipe; when cooked, it gives the soup its characteristic gentle tang and thick texture. The meat makes it more substantial than a plain bowl of tarhana.
In Turkey, it is usually served hot as a comforting lunch or dinner, often with bread, especially in cooler weather. Its tangy, savoury flavour needs little embellishment, though a fresh salad makes a good contrast. The soup provides protein and fibre and can work as a meal on its own; use a lighter hand with added fat if you prefer a less rich bowl.
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
1.68g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.