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Tarhana Calories
Traditional fermented soup, contains fiber and vitamins
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tarhana (250 g) has 850 calories. That works out to 340 calories per 100 g. It contains 162.5 g of carbs, 31.3 g of protein, 6.3 g of fat and 20 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Tarhana Nutrition Facts
Selected: 1 cup (medium) · 250 g
850
KCAL / 250G
Carbs
162.5g
· 59% DV
Protein
31.3g
· 63% DV
Fat
6.3g
· 8% DV
Fiber
20g
· 71% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Tarhana nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 850 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 2375 mg | 103% |
| Total carbohydrate | 162.5 g | 59% |
| Fiber | 20 g | 71% |
| Protein | 31.3 g | 63% |
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 Cup of Tarhana?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 850 kcal |
| 100 g | 100 g | 340 kcal |
| 1 cup (small) | 150 g | 510 kcal |
| 1 serving (medium) | 200 g | 680 kcal |
| 1 bottle (small) | 250 g | 850 kcal |
| 1 bottle (medium) | 330 g | 1122 kcal |
| 1 cup (large) | 350 g | 1190 kcal |
| 1 bottle (large) | 500 g | 1700 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Tarhana
What is Tarhana made of?
Tarhana is a fermented, dried mixture usually made with flour, yogurt and vegetables such as tomato or pepper. Recipes vary by region and household, and the dried mixture is crumbled or ground before being cooked into soup.
How do you cook Tarhana?
To cook Tarhana, first whisk the dried mixture with cold water until smooth, then add it to a saucepan and heat while stirring. Add more water or stock to reach your preferred consistency; tomato paste, garlic and dried mint are common additions.
What does Tarhana taste like?
Tarhana soup usually tastes tangy and savory, with a gentle fermented flavor. Its exact taste depends on the regional recipe and ingredients: versions with more pepper may be spicy, while others are milder or more distinctly sour.
Where does Tarhana come from?
Tarhana is a traditional food found across Turkey and in neighboring regions, rather than a dish from just one town. Different communities have their own mixtures and drying methods, so the ingredients and the way it is served vary.
How do you stop Tarhana soup from getting lumpy?
To prevent lumps, mix dried Tarhana with cold water until smooth before adding it to the pot. Pour it in gradually and keep stirring as the soup heats; adding the dry mixture straight to hot liquid is more likely to cause clumps.
How should you store dried Tarhana?
Keep dried Tarhana in an airtight container in a cool, dry place away from direct sunlight. Moisture can cause it to spoil, so discard it if you notice mold, insects, damp clumps or an unusual unpleasant smell.
Can you make Tarhana soup without tomato paste?
Yes, you can make Tarhana soup without tomato paste. The paste adds color and a deeper savory flavor, but it is not essential; cook the Tarhana with water or stock and season it with ingredients such as garlic, mint or pepper.
Can you freeze Tarhana soup?
Yes, cooked Tarhana soup can be frozen in airtight, freezer-safe portions. Leave room in the container for expansion, then thaw it in the refrigerator or reheat it gently from frozen, stirring well because the texture may separate slightly.
Is Tarhana fermented?
Yes, traditional Tarhana is fermented before it is dried. Flour, yogurt and other ingredients are mixed and left to ferment, then dried and crumbled; fermentation gives the mixture its characteristic tangy flavor.
Is Tarhana soup healthy?
Tarhana soup can be a nourishing meal, and traditional versions include fermented ingredients and vegetables. Its overall nutritional value varies with the recipe and additions, so a very salty or heavily enriched version may differ from a simpler homemade bowl.
Tarhana Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
Vitamin A
300µg · 33% DV
B3
5.25mg · 33% DV
B5
1.25mg · 25% DV
Minerals
Sodium
2375mg · 103% DV
Copper
0.45mg · 50% DV
Phosphorus
300mg · 43% DV
Manganese
0.88mg · 38% DV
Potassium ⭐
550mg · 16% DV
Tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana
To burn the 850 calories in 1 cup (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 Tarhana?
Tarhana is a traditional Turkish soup base made by fermenting a dough of flour and yoghurt, often with vegetables such as tomatoes, peppers or onions, then drying it into coarse crumbs. Recipes vary by region and household, so its colour and tang can range from mild and pale to distinctly sharp and reddish. The dried mixture is cooked with water to make soup.
The finished soup is savoury, gently sour and filling, commonly served hot as a starter or simple meal in Turkey, especially in colder weather. Outside Turkey, it is an easy introduction to Anatolian home cooking; serve it with bread or add herbs to taste. The dry mix is grain-based and provides fibre and some protein. Use a measured amount of butter or oil for a lighter bowl.
How Nutritious Is 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 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 Tarhana Contain Allergens?
Contains these allergens:
Which Diets Is 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
Tarhana Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.75g
POLYUNSATURATED
2.75g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.