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A loose mound of dried tarhana forms uneven, crumbly granules and fine powder in muted brick-red and beige tones, with a few larger flakes.
●Low GI
🌿High Fiber

Dried tarhana Calories

Fermented, dried traditional soup base

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

336kcal

GI

48low

POTASSIUM · 100 G

312mg

FIBER · 100 G

6.1g

Quick answer

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.

Dried tarhana Nutrition Facts

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%

Dried tarhana nutrition facts table · 1 serving (medium) (40 g)

NutrientAmount% DV
Calories134 kcal
Total fat1.1 g1%
Saturated fat0.21 g1%
Trans fat0 g
Sodium392 mg17%
Total carbohydrate27 g10%
Fiber2.4 g9%
Protein4.9 g10%

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 Dried tarhana?

ServingAmountCalories
1 serving (medium)40 g134 kcal
1 tablespoon (grated)8 g27 kcal
2 tablespoon (grated)16 g54 kcal
1 piece (small)20 g67 kcal
0.25 cup (quarter)25 g84 kcal
1 serving (small)30 g101 kcal
½ cup (half)50 g168 kcal
1 serving (large)60 g202 kcal
100 g100 g336 kcal
1 cup (whole)100 g336 kcal

Calculated from 336 calories per 100 g.

Frequently Asked Questions About Dried tarhana

What is dried tarhana made from?

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.

How do you cook dried tarhana?

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.

Why is dried tarhana sour?

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.

How do you stop dried tarhana soup from getting lumpy?

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.

How should you store dried tarhana after opening?

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.

Is dried tarhana fermented?

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.

How do you make dried tarhana soup less sour?

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.

What do you serve with dried tarhana soup?

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.

Can you use dried tarhana for anything besides soup?

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.

How do you know if dried tarhana has gone bad?

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.

Dried tarhana Vitamins & Minerals

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

Dried tarhana Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

8
Low

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

How to Burn Off Dried tarhana

To burn the 134 calories in 1 serving (medium) (40 g):

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Dried tarhana?

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.

How Nutritious Is Dried tarhana?

Nutrient density

Medium

42/ 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

55/ 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 Dried tarhana Processed?

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.

Does Dried tarhana 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 Dried 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

Dried tarhana Fat Profile

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.