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Traditional fermented tarhana and firik wheat based soup/mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 531 mg | 23% |
| Total carbohydrate | 30.3 g | 11% |
| Fiber | 3.6 g | 13% |
| Protein | 5.3 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 45 g | 160 kcal |
| 1 tablespoon (grated) | 12 g | 43 kcal |
| 2 tablespoon (grated) | 24 g | 85 kcal |
| 1 serving (large) | 60 g | 214 kcal |
| 1 cup (chopped) | 90 g | 320 kcal |
| 100 g | 100 g | 356 kcal |
| 1 pack (small) | 250 g | 890 kcal |
| 1 pack (medium) | 500 g | 1780 kcal |
Calculated from 356 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 160 calories in 1 serving (medium) (45 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.
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.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.32g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.