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Fermented, dried traditional soup base
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dried tarhana (40 g) has 134 calories. That works out to 336 calories per 100 g. It contains 27 g of carbs, 4.9 g of protein, 1.1 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 40 g
134
KCAL / 40G
Carbs
27g
· 10% DV
Protein
4.9g
· 10% DV
Fat
1.1g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 14% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 392 mg | 17% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 2.4 g | 9% |
| Protein | 4.9 g | 10% |
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) | 40 g | 134 kcal |
| 1 tablespoon (grated) | 8 g | 27 kcal |
| 2 tablespoon (grated) | 16 g | 54 kcal |
| 1 piece (small) | 20 g | 67 kcal |
| 0.25 cup (quarter) | 25 g | 84 kcal |
| 1 serving (small) | 30 g | 101 kcal |
| ½ cup (half) | 50 g | 168 kcal |
| 1 serving (large) | 60 g | 202 kcal |
| 100 g | 100 g | 336 kcal |
| 1 cup (whole) | 100 g | 336 kcal |
Calculated from 336 calories per 100 g.
Dried tarhana is made by fermenting a mixture of yogurt, flour, and vegetables or seasonings, then drying and crumbling it. Recipes vary by region, but fermentation gives the dried soup base its characteristic tang.
To cook dried tarhana, first whisk it into cold water until smooth, then add it to a pot with more water or stock. Stir as it heats and simmer until thick; butter, mint, or pepper are common finishing touches.
Dried tarhana tastes tangy because its dough is fermented before drying. The strength of the sour flavor varies with the recipe and fermentation; serve the soup with butter or mild toppings if you want to balance its sharpness.
Dried tarhana soup becomes lumpy when the powder hits hot liquid before it has dispersed. Mix the dried tarhana with cold water first, pour that mixture into the pot gradually, and stir continuously as the soup heats.
Store dried tarhana in a tightly sealed container in a cool, dry place away from sunlight. Keep moisture out and use a dry spoon; damp tarhana can clump, mold, or develop an unpleasant smell.
Yes, dried tarhana is fermented before it is dried. This traditional preparation creates its tangy flavor and makes it a convenient soup base that can be stored dry and cooked later.
To make dried tarhana soup less sour, add mild ingredients such as potato or carrots while it cooks, or serve it with a little butter. Avoid adding extra acidic ingredients, which can make the tang more pronounced.
Dried tarhana soup is often served hot with crusty bread, and may be topped with dried mint, chili flakes, or a little butter. In Turkish meals, it can be served as a starter before a main dish.
Yes, dried tarhana can also be stirred into stews or sauces as a tangy thickener. Add it gradually and cook it thoroughly so it hydrates and blends in rather than leaving a gritty texture.
Discard dried tarhana if you see mold, signs of insects, damp or sticky clumps, or an unpleasant smell. Its normal fermented aroma is tangy, but a musty or rotten odor is a warning sign.
Vitamins
B1
0.07mg · 6% DV
Biotin
1.6µg · 5% DV
B3
0.76mg · 5% DV
B2
0.06mg · 5% DV
Minerals
Sodium
392mg · 17% DV
Manganese
0.34mg · 15% DV
Selenium
7.2µg · 13% DV
Phosphorus
67mg · 10% DV
Potassium ⭐
125mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 134 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.
Dried tarhana is a traditional Turkish soup base made by fermenting a mixture of yogurt, flour and vegetables—often tomatoes and peppers—then drying and crumbling it. Recipes vary between regions and households, and the dried mixture keeps well until it is cooked.
Simmered with water or stock, it turns into a thick, savoury soup with a pleasantly tangy, fermented flavour. In Turkey it is a familiar home-cooked dish, especially in colder weather, often finished with mint, butter or chilli. It is mainly a source of carbohydrates, with some protein and fibre. For a lighter bowl, use less butter and add vegetables; whisk the tarhana into cool water first to help prevent lumps.
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 2
Minimally 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
0.21g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.28g
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.