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Tarhana rusk Calories
Crunchy baked rusk flavored with fermented tarhana
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tarhana rusk (12 g) has 49 calories. That works out to 410 calories per 100 g. It contains 8.3 g of carbs, 1.4 g of protein, 1.1 g of fat and 0.5 g of fiber. Its 2.5 µg of Selenium covers 5% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Tarhana rusk Nutrition Facts
Selected: 1 piece (medium) · 12 g
49
KCAL / 12G
Carbs
8.3g
· 3% DV
Protein
1.4g
· 3% DV
Fat
1.1g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 11% · Fat 21%
Tarhana rusk nutrition facts table · 1 piece (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 1.4 g | 3% |
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 rusk?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 49 kcal |
| 1 piece (small) | 8 g | 33 kcal |
| 1 piece (large) | 18 g | 74 kcal |
| 2 piece (double) | 24 g | 98 kcal |
| 1 serving (small) | 30 g | 123 kcal |
| 3 piece (triple) | 36 g | 148 kcal |
| 1 serving (medium) | 45 g | 185 kcal |
| 1 serving (large) | 60 g | 246 kcal |
| 1 pack (mini) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Tarhana rusk
What is tarhana rusk?
Tarhana rusk is a crisp, baked snack flavored with tarhana, the fermented grain-and-yogurt mixture used in Turkish cooking. It is eaten like a savory rusk rather than prepared as a bowl of soup.
How is tarhana rusk made?
Tarhana rusk is made by mixing tarhana into a dough, shaping it into pieces, and baking them until dry and crunchy. Recipes can differ in their flour, fat, and seasonings, so the flavor and texture vary.
How do you eat tarhana rusk?
Eat tarhana rusk on its own or pair it with cheese, olives, spreads, or a dip. You can also serve it alongside soup; dip it just before eating if you want some crunch to remain.
Can you make tarhana rusk at home?
Yes, you can make tarhana rusk at home by adding tarhana to a dough, shaping small pieces, and baking until crisp. Keeping the pieces a similar thickness helps them bake evenly; let them cool fully before storing.
Is tarhana rusk the same as tarhana soup?
No. Both use tarhana, but tarhana soup is cooked with liquid and served warm, while tarhana rusk is a dry, crunchy baked food that you can eat as a snack or serve with a meal.
What does tarhana rusk taste like?
Tarhana rusk tastes savory and tangy, with a toasted, crunchy texture. Its exact flavor depends on the tarhana used, which may include ingredients such as yogurt, vegetables, and herbs.
What can you serve with tarhana rusk?
Serve tarhana rusk with cheese, olives, yogurt-based dips, or vegetable spreads. It also works as a crunchy accompaniment to soup, though it softens if left sitting in liquid.
How should you store tarhana rusk?
Store tarhana rusk in an airtight container in a cool, dry place after it has cooled completely. Moisture makes it lose its crunch; briefly reheating softened pieces in the oven may crisp them up again.
Does tarhana rusk contain live probiotics?
Not necessarily. Tarhana is fermented, but baking exposes the dough to heat that can reduce or destroy live microorganisms. Tarhana rusk should not be relied on as a source of live probiotics.
Can people with diabetes eat tarhana rusk?
People with diabetes can eat tarhana rusk, but its flour and carbohydrate content can raise blood glucose. Keep the portion modest and pair it with a protein-containing food such as cheese or yogurt; a dietitian can help tailor advice to your meal plan.
Tarhana rusk Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.34mg · 2% DV
Biotin
0.48µg · 2% DV
B2
0.02mg · 2% DV
Minerals
Selenium
2.52µg · 5% DV
Sodium
74mg · 3% DV
Manganese
0.07mg · 3% DV
Phosphorus
15mg · 2% DV
Potassium ⭐
25mg · 1% DV
Tarhana rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana rusk
To burn the 49 calories in 1 piece (medium) (12 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 rusk?
Tarhana rusk is a crunchy, baked rusk flavoured with tarhana, the fermented and dried mixture traditionally used to make a tangy Turkish soup. Recipes for tarhana vary by region, but the rusk brings its distinctive savoury, slightly sour flavour to a crisp snack.
In Turkey, it can be eaten with tea, served alongside soup or added to a breakfast spread. Elsewhere, enjoy it as a savoury alternative to plain crackers, or pair it with cheese or dips. It is mainly a carbohydrate-rich snack, with 69 g of carbohydrates per 100 g; its dry, crisp texture makes a small piece easy to serve alongside a meal.
How Nutritious Is Tarhana rusk?
Nutrient density
Low
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 rusk 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 rusk Contain Allergens?
Contains these allergens:
Which Diets Is Tarhana rusk 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 rusk Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.