2 tablespoon (medium) of Tarama (40 g) has 128 calories. That works out to 320 calories per 100 g. It contains 6.8 g of carbs, 3.4 g of protein, 10 g of fat and 0.5 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Tarama Nutrition Facts

Selected: 100 g

320

KCAL / 100G

Carbs

17g

· 6% DV

Protein

8.5g

· 17% DV

Fat

25g

· 32% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 10% · Fat 69%

Tarama Vitamins & Minerals

Vitamins

B12

2.1µg · 88% DV

Vitamin E

3.2mg · 21% DV

0.7mg · 14% DV

Vitamin D

2.8µg · 14% DV

Minerals

Sodium

780mg · 34% DV

Selenium

18µg · 33% DV

Iodine

38µg · 25% DV

Phosphorus

120mg · 17% DV

How Nutritious Is Tarama?

Nutrient density

High

62/ 100

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

Low

27/ 100

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.

Tarama Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tarama

To burn the 320 calories in 100 g:

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tarama 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 Tarama Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Tarama Good For?

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

Tarama Fat Profile

SATURATED

3.9g

MONOUNSATURATED

14.5g

POLYUNSATURATED

5.2g

⚖️

Omega 6:3 ratio 1.9:1

Below the ideal 4:1 — a good omega balance.

Compare Tarama

🥄vs🐟

Tarama vs Salmon Fillet114 kcal more per 100 g

→🥄vs🐟

Tarama vs Canned Tuna204 kcal more per 100 g

→🥄vs🐟

Tarama vs Fish210 kcal more per 100 g

→🥄vs🐟

Tarama vs Tuna188 kcal more per 100 g

→

Foods Similar to Tarama

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tarama

How many calories and how much protein are in tarama?

Tarama provides 320 calories and 8.5 g of protein per 100 g. It also contains 25 g of fat and 17 g of carbohydrates per 100 g.

Is tarama suitable for a Mediterranean diet, and what is its glycemic index?

Tarama is compatible with Mediterranean, pescatarian, flexitarian, and omnivore diets. Its glycemic index is 55, and it is a processed food.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026