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Small green leaves are tightly rolled around a coarse reddish-tan grain mixture, with the short rolls arranged close together on a plate.

Tarhana sarma Calories

Traditional Turkish dish made from fermented tarhana mixture, typically wrapped in vine leaves and boiled.

In season: Autumn · Winter

CALORIES · 100 G

140kcal

GI

55medium

POTASSIUM · 100 G

110mg

FIBER · 100 G

3.2g

Quick answer

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.

Tarhana sarma Nutrition Facts

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%

Tarhana sarma nutrition facts table · 4 piece (medium) (120 g)

NutrientAmount% DV
Calories168 kcal
Total fat3 g4%
Saturated fat0.6 g3%
Trans fat0 g
Sodium432 mg19%
Total carbohydrate28.8 g10%
Fiber3.8 g14%
Protein5.4 g11%

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 4 Pieces of Tarhana sarma?

ServingAmountCalories
4 piece (medium)120 g168 kcal
1 piece (mini)30 g42 kcal
2 piece (small)60 g84 kcal
100 g100 g140 kcal
1 serving (medium)150 g210 kcal
6 piece (large)180 g252 kcal
8 piece (jumbo)240 g336 kcal

Calculated from 140 calories per 100 g.

Frequently Asked Questions About Tarhana sarma

What is Tarhana sarma?

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.

How do you make Tarhana sarma?

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.

What goes into Tarhana sarma filling?

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.

How is Tarhana sarma different from regular stuffed grape leaves?

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.

Can you make Tarhana sarma with jarred grape leaves?

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.

Why does Tarhana sarma come apart while boiling?

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.

Where does Tarhana sarma come from?

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.

What do you serve with Tarhana sarma?

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.

Can you freeze Tarhana sarma?

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.

How long does leftover Tarhana sarma keep in the refrigerator?

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.

Tarhana sarma Vitamins & Minerals

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

Tarhana sarma Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

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

How to Burn Off Tarhana sarma

To burn the 168 calories in 4 piece (medium) (120 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

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 sarma?

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.

How Nutritious Is Tarhana sarma?

Nutrient density

Medium

45/ 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

49/ 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 Tarhana sarma 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 sarma Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Tarhana sarma 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 sarma Fat Profile

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.