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A loose mound of coarse, irregular cracked wheat grains, mostly muted olive-green and tan with scattered darker toasted-brown flecks and a dry, rough surface.
🌿High Fiber

Tarhana firiği Calories

Traditional fermented tarhana and firik wheat based soup/mix

CALORIES · 100 G

356kcal

GI

52medium

POTASSIUM · 100 G

312mg

FIBER · 100 G

8.1g

Quick answer

1 serving (medium) of Tarhana firiği (45 g) has 160 calories. That works out to 356 calories per 100 g. It contains 30.3 g of carbs, 5.3 g of protein, 1.8 g of fat and 3.6 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Tarhana firiği Nutrition Facts

Selected: 1 serving (medium) · 45 g

160

KCAL / 45G

Carbs

30.3g

· 11% DV

Protein

5.3g

· 11% DV

Fat

1.8g

· 2% DV

Fiber

3.6g

· 13% DV

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

Calories come from: Carbs 76% · Protein 13% · Fat 11%

Tarhana firiği nutrition facts table · 1 serving (medium) (45 g)

NutrientAmount% DV
Calories160 kcal
Total fat1.8 g2%
Saturated fat0.32 g2%
Trans fat0 g
Sodium531 mg23%
Total carbohydrate30.3 g11%
Fiber3.6 g13%
Protein5.3 g11%

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 firiği?

ServingAmountCalories
1 serving (medium)45 g160 kcal
1 tablespoon (grated)12 g43 kcal
2 tablespoon (grated)24 g85 kcal
1 serving (large)60 g214 kcal
1 cup (chopped)90 g320 kcal
100 g100 g356 kcal
1 pack (small)250 g890 kcal
1 pack (medium)500 g1780 kcal

Calculated from 356 calories per 100 g.

Frequently Asked Questions About Tarhana firiği

What is Tarhana firiği?

Tarhana firiği is a traditional Turkish soup mix combining fermented tarhana with firik, or toasted young wheat. It cooks into a tangy, hearty soup with chewy grain pieces; recipes and the proportions of the two ingredients vary by region and producer.

How do you cook Tarhana firiği?

Cook Tarhana firiği in water on the stovetop, stirring as it heats so the tarhana disperses smoothly. Simmer until the firik grains soften, adding more water if the soup becomes too thick. Follow the package directions if they specify a method.

What does Tarhana firiği taste like?

Tarhana firiği tastes tangy from the fermented tarhana, with a toasted, slightly smoky note from the firik wheat. The finished soup is usually more textured than smooth tarhana soup because the firik grains remain distinct.

Is Tarhana firiği the same as tarhana soup?

No. Tarhana soup is made from tarhana, while Tarhana firiği also includes firik wheat. That extra grain gives it a chewier texture and a toasted flavor, so it is not simply another name for ordinary tarhana soup.

What is firik in Tarhana firiği?

Firik is wheat harvested while still young and traditionally toasted before the grains are separated. In Tarhana firiği, it supplies the whole-grain pieces that soften during cooking and distinguish the dish from a smooth tarhana soup.

Where does Tarhana firiği come from?

Tarhana firiği belongs to Turkish regional cooking, especially traditions associated with southeastern Anatolia, where firik wheat is commonly used. The exact recipe and local name can differ, so it is better understood as a regional dish rather than one standardized recipe.

Can you make Tarhana firiği in a pressure cooker?

Yes, Tarhana firiği can be cooked in a pressure cooker, but the grains may soften faster than in an open pot. Use enough liquid, avoid filling the cooker beyond its safe limit, and follow its instructions for soups and grain dishes.

Does Tarhana firiği need to be soaked before cooking?

Usually, Tarhana firiği does not need a separate soaking step if you simmer it long enough for the firik grains to soften. Soaking can shorten cooking, but the required time depends on how coarse the firik is and the product’s directions.

How can you make Tarhana firiği less sour?

To make Tarhana firiği taste less sour, use a milder tarhana mix and balance the finished soup with a little butter or olive oil. Avoid adding extra acidic ingredients, and taste as you season because the tarhana already contributes tang.

How should you store leftover Tarhana firiği soup?

Cool leftover Tarhana firiği soup promptly, refrigerate it in a covered container, and reheat it thoroughly before serving. Firik continues to absorb liquid as the soup sits, so stir in water while reheating if the texture has become too thick.

Tarhana firiği Vitamins & Minerals

Vitamins

B3

1.53mg · 10% DV

B1

0.11mg · 9% DV

B6

0.13mg · 8% DV

Biotin

2.25µg · 8% DV

Minerals

Manganese

0.72mg · 31% DV

Sodium

531mg · 23% DV

Phosphorus

112mg · 16% DV

Selenium

8.1µg · 15% DV

Potassium ⭐

140mg · 4% DV

Tarhana firiği Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

15.3
Medium

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

How to Burn Off Tarhana firiği

To burn the 160 calories in 1 serving (medium) (45 g):

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

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 firiği?

Tarhana firiği brings together tarhana—a fermented, dried soup base—and firik, wheat harvested while still green and roasted. Cooked with liquid, the mixture becomes a hearty soup with tarhana’s gently tangy flavour and the pleasantly chewy texture of firik. Recipes and the exact balance of the two can vary.

In Turkey it is typically served hot as a filling meal, especially on cold days. You can simmer it with water or stock and adjust the thickness to suit your taste. It is mainly a source of carbohydrates, with some fibre; adding vegetables and keeping added fat modest makes for a lighter bowl.

How Nutritious Is Tarhana firiği?

Nutrient density

Medium

54/ 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

Medium

52/ 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.

Is Tarhana firiği 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 firiği Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Tarhana firiği 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 firiği Fat Profile

SATURATED

0.32g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 25:1

Above the ideal 4:1 (25:1).

Compare Tarhana firiği

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🥯

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340 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.