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Traditional Turkish dish made from fermented tarhana mixture, typically wrapped in vine leaves and boiled.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
4 piece (medium) of Tarhana sarma (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 28.8 g of carbs, 5.4 g of protein, 3 g of fat and 3.8 g of fiber. Its 114 µg of Vitamin A covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 4 piece (medium) · 120 g
168
KCAL / 120G
Carbs
28.8g
· 10% DV
Protein
5.4g
· 11% DV
Fat
3g
· 4% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 5.4 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 |
|---|---|---|
| 4 piece (medium) | 120 g | 168 kcal |
| 1 piece (mini) | 30 g | 42 kcal |
| 2 piece (small) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 6 piece (large) | 180 g | 252 kcal |
| 8 piece (jumbo) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Tarhana sarma is a Turkish dish made by wrapping a fermented tarhana mixture in vine leaves and boiling the rolls. Unlike familiar rice-filled dolma, its distinctive filling is based on tarhana, which gives it a tangy, savory taste.
To make Tarhana sarma, prepare a wrap-ready tarhana filling, place portions on vine leaves, roll them up, and simmer until the leaves and filling are cooked. Keep the rolls snug but not tight, since the filling can expand as it cooks.
Tarhana is the defining ingredient in Tarhana sarma filling; other ingredients vary among regional and family recipes. The filling should hold together on the leaf rather than runny, so add liquid gradually when preparing the mixture.
Tarhana sarma uses tarhana-based filling, while many familiar stuffed grape leaves use rice or bulgur. That changes both the texture and flavor: tarhana sarma has the characteristic tang of fermented tarhana and a softer filling.
Yes, jarred or brined grape leaves work for Tarhana sarma. Rinse them and soak them briefly if they taste very salty, then drain before filling; fresh leaves usually need a brief blanch to become flexible enough to roll.
Tarhana sarma can unravel if the leaves are loosely rolled, the filling is too wet, or the pot boils vigorously. Arrange the rolls close together, cover them with a small plate, and simmer gently to help them keep their shape.
Tarhana sarma is part of Turkish home cooking, but recipes are not confined to one universally agreed place of origin. The filling and seasonings can vary by region and household, so the name may refer to slightly different preparations.
Tarhana sarma is usually served warm, often with plain yogurt or a simple soup. Its fermented, tangy flavor is already pronounced, so mild accompaniments tend to work better than strongly seasoned sides.
Yes, cooked Tarhana sarma can be frozen in an airtight container once cooled. Thaw it in the refrigerator and reheat gently with a splash of water; the leaves may be softer after freezing, but the dish remains suitable to eat.
Leftover Tarhana sarma keeps for about three to four days when promptly refrigerated in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Vitamins
Vitamin A
114µg · 13% DV
Vitamin C
8.4mg · 9% DV
B1
0.1mg · 8% DV
Vitamin K
8.4µg · 7% DV
Minerals
Sodium
432mg · 19% DV
Copper
0.11mg · 12% DV
Manganese
0.22mg · 10% DV
Phosphorus
58mg · 8% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 4 piece (medium) (120 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 sarma is a traditional Turkish dish made by wrapping fermented tarhana mixture in vine leaves and simmering the parcels. The tarhana brings a distinctive tang, while the leaves add a gently savoury, herbal note. Once cooked, the filling is soft and the leaves tender, making each piece easy to serve as part of a shared meal.
In Turkey, it is usually eaten warm at home, either alongside other dishes or as a light meal; plain yoghurt makes a fitting accompaniment. It is mainly a source of carbohydrates, with some fibre and a modest amount of protein. Pair it with fresh vegetables for a more balanced plate, or keep the serving small alongside a fuller meal.
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
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.