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Tarhana leaf Calories
Traditional fermented grain-and-yogurt based dried sheet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tarhana leaf (30 g) has 101 calories. That works out to 336 calories per 100 g. It contains 19.1 g of carbs, 3.4 g of protein, 1.2 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Tarhana leaf Nutrition Facts
Selected: 1 piece (medium) · 30 g
101
KCAL / 30G
Carbs
19.1g
· 7% DV
Protein
3.4g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
1.4g
· 5% 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 leaf nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 19.1 g | 7% |
| Fiber | 1.4 g | 5% |
| Protein | 3.4 g | 7% |
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 Medium Tarhana leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 101 kcal |
| 0.25 piece (quarter) | 8 g | 27 kcal |
| 1 piece (small) | 15 g | 50 kcal |
| ½ piece (half) | 15 g | 50 kcal |
| 1 serving (thin) | 25 g | 84 kcal |
| 1 serving (thick) | 40 g | 134 kcal |
| 1 piece (large) | 45 g | 151 kcal |
| 1 piece (extra large) | 60 g | 202 kcal |
| 100 g | 100 g | 336 kcal |
Calculated from 336 calories per 100 g.
Frequently Asked Questions About Tarhana leaf
What is tarhana leaf?
Tarhana leaf is a dried, sheet-shaped form of tarhana, a traditional fermented mixture commonly made with grain and yogurt. The exact ingredients vary by region and recipe. The sheets are usually crumbled or broken up before being cooked into soup.
How do you cook tarhana leaf?
Break the tarhana leaf into small pieces and stir it into cool water before heating to help prevent lumps. Simmer while stirring until the pieces soften and the mixture thickens, adding more water as needed. Some recipes also add tomato paste, herbs, or butter.
Is tarhana leaf the same as yufka?
No, tarhana leaf is not the same as yufka. Yufka is a thin, unleavened dough sheet, while tarhana leaf is made from fermented tarhana dough, typically containing grain and yogurt, and is usually cooked into soup.
Can tarhana leaf replace powdered tarhana in soup?
Yes, tarhana leaf can be used in place of powdered tarhana because both are forms of dried tarhana. Break the sheet into small pieces first, then allow for extra stirring as it softens; add liquid gradually to reach the soup consistency you want.
What does tarhana leaf taste like?
Tarhana leaf has a savory, tangy taste from the fermentation of its dough. The flavor can be mild or more sour depending on the recipe and how long the dough fermented, and the cooked soup often takes on the taste of its herbs or added ingredients.
Can you eat tarhana leaf as a snack?
A fully dried tarhana leaf can be sampled as it is, but it is usually prepared by cooking it in soup rather than eaten as a snack. The dry sheet may be firm, so break off a small piece instead of biting into a large one.
How should I store tarhana leaf after opening it?
Keep opened tarhana leaf in a tightly sealed container in a cool, dry place away from sunlight. Moisture can soften the sheets and encourage spoilage, so use a dry utensil or clean, dry hands when taking pieces from the package.
What can I serve with tarhana leaf soup?
Bread, a simple salad, or a vegetable dish pairs well with tarhana leaf soup. It can be served as a light meal or as a first course, and some cooks finish the soup with herbs or a little butter for extra flavor.
Why is my tarhana leaf soup lumpy?
Tarhana leaf soup is often lumpy when the dry sheet is added straight to hot liquid or when the pieces are not stirred as they soften. Crumble the sheet, mix it with cool water first, and keep stirring as the soup heats.
Why does tarhana leaf taste sour?
Tarhana leaf tastes sour because its dough is fermented before it is dried. That tang is characteristic of tarhana, though its strength varies with the recipe and fermentation. A suddenly unpleasant or musty smell is different from the usual fermented aroma.
Tarhana leaf Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
B3
0.72mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
Minerals
Sodium
384mg · 17% DV
Manganese
0.22mg · 10% DV
Phosphorus
56mg · 8% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
94mg · 3% DV
Tarhana leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana leaf
To burn the 101 calories in 1 piece (medium) (30 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 leaf?
Tarhana leaf is a traditional Turkish form of tarhana: a fermented mixture based on grain and yoghurt, spread thinly and dried into sheets. Recipes vary, and the dried sheets are easy to store and crumble when needed.
Its flavour is tangy and savoury, with a grainy character; once simmered, it softens and gives soup a pleasantly full texture. In Turkey, the usual use is to crumble it into water or stock and cook it as tarhana soup, often adding tomato, herbs or a little butter. It is a concentrated source of energy from dried grains, with some protein and fibre. For a lighter bowl, add vegetables and go easy on extra fat.
How Nutritious Is Tarhana leaf?
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 leaf 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 Tarhana leaf Contain Allergens?
Contains these allergens:
Which Diets Is Tarhana leaf 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 leaf Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.27g
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.