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Oil-toasted tarhana Calories
Energy-dense fermented grain food
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Oil-toasted tarhana (30 g) has 132 calories. That works out to 440 calories per 100 g. It contains 17.1 g of carbs, 3.2 g of protein, 5.9 g of fat and 1.9 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oil-toasted tarhana Nutrition Facts
Selected: 1 serving (small) · 30 g
132
KCAL / 30G
Carbs
17.1g
· 6% DV
Protein
3.2g
· 6% DV
Fat
5.9g
· 8% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 10% · Fat 39%
Oil-toasted tarhana nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 17.1 g | 6% |
| Fiber | 1.9 g | 7% |
| Protein | 3.2 g | 6% |
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 Small Serving of Oil-toasted tarhana?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 132 kcal |
| 1 tablespoon (thin) | 10 g | 44 kcal |
| 2 tablespoon (medium) | 20 g | 88 kcal |
| 1 cup (medium) | 40 g | 176 kcal |
| 1 serving (large) | 50 g | 220 kcal |
| 1 cup (large) | 70 g | 308 kcal |
| 100 g | 100 g | 440 kcal |
| 1 pack (whole) | 100 g | 440 kcal |
Calculated from 440 calories per 100 g.
Frequently Asked Questions About Oil-toasted tarhana
What is oil-toasted tarhana?
Oil-toasted tarhana is tarhana—a fermented, dried mixture commonly made with grain and yogurt—that has been toasted in oil. Recipes vary by region, so its texture and seasoning can differ; it may be prepared as soup or eaten as a snack, depending on the variety.
How do you make soup with oil-toasted tarhana?
Stir oil-toasted tarhana into cold water first to make a smooth slurry, then heat it while stirring until it thickens. Add more water for a thinner soup, and season with ingredients such as mint or garlic if you like.
How is oil-toasted tarhana different from regular tarhana?
Oil-toasted tarhana is cooked in oil before serving or further preparation, while regular dried tarhana is typically cooked as part of making the soup. Toasting gives it a richer flavor and means you may not need to add as much oil when preparing it.
What ingredients are in oil-toasted tarhana?
Oil-toasted tarhana is made from a tarhana mixture, usually based on fermented grain and yogurt, plus oil used for toasting. Regional recipes may also include vegetables and spices, so the exact ingredients and flavor vary from one version to another.
Can you eat oil-toasted tarhana without making soup?
Yes, some versions of oil-toasted tarhana are eaten as a crunchy snack. Others are intended to be cooked into soup, so texture is a useful clue: if the pieces are hard or powdery, prepare them with liquid rather than eating them dry.
How should you store oil-toasted tarhana?
Keep oil-toasted tarhana in a tightly sealed, dry container away from heat and sunlight. Moisture can make it clump and spoil, so use a dry spoon each time and discard it if you notice mold or an unusual smell.
Can oil-toasted tarhana be used in recipes other than soup?
Yes, oil-toasted tarhana can add a toasted, savory flavor to some dishes beyond soup. Use a small amount as a topping or seasoning first, since it can thicken a dish and its saltiness varies by recipe.
Is oil-toasted tarhana the same as tarhana chips?
Not necessarily. Oil-toasted tarhana describes tarhana that has been cooked in oil, while tarhana chips are made and shaped specifically as a crisp snack. Some products may be similar, but the names do not guarantee the same texture or preparation.
Does oil-toasted tarhana need to be cooked before eating?
It depends on how it was prepared: some oil-toasted tarhana is ready to eat, while soup-style versions need cooking with water. If the product is hard, dry, or sold as a soup mix, cook it rather than eating it as-is.
Does oil-toasted tarhana make you gain weight?
Oil-toasted tarhana does not cause weight gain by itself, but toasting adds energy from oil and makes large servings easier to overdo. Eating it often in generous portions can contribute to excess energy intake; a modest serving is a sensible way to enjoy it.
Oil-toasted tarhana Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
0.93mg · 6% DV
Vitamin E
0.87mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.44mg · 19% DV
Phosphorus
83mg · 12% DV
Selenium
6.3µg · 11% DV
Copper
0.09mg · 10% DV
Sodium
186mg · 8% DV
Potassium ⭐
99mg · 3% DV
Oil-toasted tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-toasted tarhana
To burn the 132 calories in 1 serving (small) (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.
What is Oil-toasted tarhana?
Tarhana is a traditional Turkish dried mixture, commonly made by fermenting flour with yogurt and vegetables, then drying and crumbling it. For oil-toasted tarhana, the dry mixture is briefly toasted in oil, often as the first step before water is added to make a hearty soup.
Toasting gives it a warm, savoury aroma, while the finished soup can be thin or thick depending on how much liquid you use. In Turkey it is especially welcome on cold days, served hot as a light meal or a starter, often with bread. It is a grain-based, energy-dense food; a 30 g small serving provides a more modest portion. Use just enough oil to coat the pan, and pair it with a fresh salad for a balanced meal.
How Nutritious Is Oil-toasted 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 Oil-toasted tarhana Processed?
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.
Does Oil-toasted tarhana Contain Allergens?
Contains these allergens:
Which Diets Is Oil-toasted 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
Oil-toasted tarhana Fat Profile
SATURATED
0.75g
MONOUNSATURATED
2.13g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.