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Tarhana and firik snack mix Calories
Crunchy grain-based snack mix made with tarhana and firik
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tarhana and firik snack mix (40 g) has 165 calories. That works out to 412 calories per 100 g. It contains 25.4 g of carbs, 4.7 g of protein, 4.8 g of fat and 3 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Tarhana and firik snack mix Nutrition Facts
Selected: 1 serving (medium) · 40 g
165
KCAL / 40G
Carbs
25.4g
· 9% DV
Protein
4.7g
· 9% DV
Fat
4.8g
· 6% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 11% · Fat 27%
Tarhana and firik snack mix nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 25.4 g | 9% |
| Fiber | 3 g | 11% |
| Protein | 4.7 g | 9% |
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 Serving of Tarhana and firik snack mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 165 kcal |
| 1 tablespoon (mini) | 12 g | 49 kcal |
| 1 ounce (small) | 28 g | 115 kcal |
| 1 pack (small) | 30 g | 124 kcal |
| 1 cup (whole) | 45 g | 185 kcal |
| 1 serving (large) | 60 g | 247 kcal |
| 1 pack (large) | 75 g | 309 kcal |
| 100 g | 100 g | 412 kcal |
Calculated from 412 calories per 100 g.
Frequently Asked Questions About Tarhana and firik snack mix
What is tarhana and firik snack mix?
Tarhana and firik snack mix is a crunchy grain-based snack made with tarhana and firik, a form of young wheat. It is eaten dry as a snack rather than prepared like the familiar tarhana soup.
Is firik in tarhana and firik snack mix the same as freekeh?
Yes, firik is the Turkish name for freekeh, a young wheat grain harvested before it fully ripens and then dried. Its distinctive, often lightly smoky grain flavor is one of the things that sets this snack mix apart.
How is tarhana and firik snack mix different from bulgur snacks?
Tarhana and firik snack mix gets its character from tarhana and firik, while bulgur snacks use bulgur, which is made from mature wheat that is cooked and dried. The grains have different processing methods, flavors, and textures.
Where does tarhana and firik snack mix come from?
Tarhana and firik snack mix draws on two ingredients associated with Turkish food: tarhana, a fermented grain-based preparation, and firik, young wheat. The exact origin of the snack mix itself may differ by maker, so it is best understood as a modern snack using traditional ingredients.
Can you use tarhana and firik snack mix as a salad topping?
Yes, tarhana and firik snack mix can add crunch to a salad. Sprinkle it on just before serving so the dressing does not soften it, and start with a modest amount because its tarhana flavor can become prominent.
What foods go well with tarhana and firik snack mix?
Tarhana and firik snack mix pairs well with mild foods that let its grain and tarhana flavors stand out. Try it alongside plain yogurt, fresh vegetables, or a simple soup, or serve it as part of a snack board.
Can you make tarhana and firik snack mix at home?
Yes, you can make a home version of tarhana and firik snack mix by combining firik with tarhana and seasonings, then baking the mixture until crisp. Since commercial recipes vary, adjust the seasoning and texture to suit your preference.
How should you store tarhana and firik snack mix after opening?
Store tarhana and firik snack mix in an airtight container in a cool, dry place. Moisture makes the crunchy grains lose their crispness, so close the container promptly after serving rather than leaving the mix exposed.
Can tarhana and firik snack mix be frozen?
Freezing is usually unnecessary for tarhana and firik snack mix and can make it less crisp if condensation forms as it thaws. An airtight container in a dry pantry is a better way to preserve its snack-like texture.
Does tarhana and firik snack mix keep you full?
It can make a satisfying snack because its grains provide fiber and protein, but its crunchy texture also makes it easy to eat quickly. Serve it in a small bowl rather than grazing straight from a large bag.
Tarhana and firik snack mix Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.24mg · 8% DV
Biotin
2µg · 7% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.56mg · 24% DV
Phosphorus
99mg · 14% DV
Selenium
7.2µg · 13% DV
Sodium
256mg · 11% DV
Potassium ⭐
116mg · 3% DV
Tarhana and firik snack mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana and firik snack mix
To burn the 165 calories in 1 serving (medium) (40 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 and firik snack mix?
Tarhana and firik snack mix brings together tarhana, a tangy fermented grain-and-yoghurt mixture traditionally dried for soup, and firik, young wheat harvested green and dried over a smoky fire. In this crunchy, grain-based snack, those ingredients give a savoury taste rooted in Anatolian cooking.
Enjoy it by the handful between meals, serve it with drinks, or add a little crunch alongside soup or a salad. It is mainly a carbohydrate-rich grain snack, with some fibre and protein, so it can be more satisfying than a plain crisp but is still best portioned to suit your appetite. For a lighter snack plate, pair it with fresh vegetables.
How Nutritious Is Tarhana and firik snack mix?
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 and firik snack mix 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 and firik snack mix Contain Allergens?
Contains these allergens:
Which Diets Is Tarhana and firik snack mix 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 and firik snack mix Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.36g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 38.7:1
Above the ideal 4:1 (38.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.