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Tarhana sauce Calories
Savory tangy sauce made from fermented tarhana base
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Tarhana sauce (30 g) has 23 calories. That works out to 78 calories per 100 g. It contains 3.5 g of carbs, 0.8 g of protein, 0.7 g of fat and 0.4 g of fiber. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tarhana sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
23
KCAL / 30G
Carbs
3.5g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.7g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 14% · Fat 26%
Tarhana sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.8 g | 2% |
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 2 Tablespoons of Tarhana sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 1 serving (small) | 45 g | 35 kcal |
| 4 tablespoon (large) | 60 g | 47 kcal |
| 0.25 cup (quarter) | 60 g | 47 kcal |
| 1 serving (medium) | 75 g | 59 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (large) | 120 g | 94 kcal |
| ½ cup (half) | 120 g | 94 kcal |
| 1 cup (whole) | 240 g | 187 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Tarhana sauce
What is Tarhana sauce?
Tarhana sauce is a savory, tangy sauce made from a fermented tarhana base. It is used as a condiment or cooking ingredient rather than served as a bowl of soup. Recipes and ready-made versions can differ in thickness and added seasonings.
How do you use Tarhana sauce?
Use Tarhana sauce as a condiment or stir it into a dish while cooking. Thin a thick sauce with a little warm water or cooking liquid, then add it gradually to pasta, vegetables, or grains so its tangy flavor does not overpower the meal.
Can Tarhana sauce be used on pasta?
Yes, Tarhana sauce works on pasta. Loosen it with a little reserved pasta water, then toss it through the cooked noodles. Add it gradually and taste as you go, since its fermented tang and saltiness can be quite pronounced.
Is Tarhana sauce the same as tarhana soup?
No, Tarhana sauce is generally thicker and used in smaller amounts, while tarhana soup is diluted and served as a liquid dish. You can thin the sauce with warm water to make it soup-like, but the result depends on its recipe.
What does Tarhana sauce taste like?
Tarhana sauce usually tastes tangy and savory, with a fermented note from its tarhana base. Its exact flavor varies with the tarhana and any added spices; chili can make some versions hot, but heat is not essential to the sauce.
How can you make Tarhana sauce at home?
You can make Tarhana sauce by mixing tarhana with liquid and gently cooking it until it reaches a sauce-like consistency. Some recipes add oil, tomato paste, garlic, or spices. Stir as it cooks to help prevent lumps, and adjust the thickness with liquid.
Can Tarhana sauce replace tomato sauce?
Tarhana sauce can replace tomato sauce in some savory dishes, but it will not taste the same. It is typically more tangy and may be thicker, so use a small amount first and thin it if needed. It suits dishes where a fermented flavor works.
How should you store Tarhana sauce after opening?
Store opened Tarhana sauce in a sealed container in the refrigerator, and use a clean spoon each time. Follow the maker’s storage directions for packaged sauce. Discard it if its smell, color, or surface changes unusually.
Can you freeze Tarhana sauce?
Yes, homemade Tarhana sauce can be frozen in airtight, meal-sized portions. Thaw it in the refrigerator and stir it well before serving; freezing may change its texture slightly. Avoid refreezing sauce that has already been thawed.
What foods go well with Tarhana sauce?
Tarhana sauce pairs well with bread, roasted vegetables, pasta, grains, and grilled or roasted meats. Its savory tang can brighten relatively mild foods. Serve it on the side or add a little at a time so diners can control the flavor.
Tarhana sauce Vitamins & Minerals
Vitamins
Biotin
0.54µg · 2% DV
B2
0.02mg · 2% DV
B3
0.24mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Sodium
126mg · 5% DV
Manganese
0.07mg · 3% DV
Phosphorus
17mg · 2% DV
Selenium
1.26µg · 2% DV
Potassium ⭐
42mg · 1% DV
Tarhana sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana sauce
To burn the 23 calories in 2 tablespoon (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 sauce?
Made from a fermented tarhana base, Tarhana sauce brings the distinctive savoury, tangy character of a Turkish staple best known in soup form. Its consistency can vary with preparation, but it is intended to add a concentrated tarhana flavour rather than serve as a meal on its own.
In Turkey it can accompany bread, vegetables or cooked dishes; elsewhere, try it as a dip or spoon a little over beans, grains or roasted vegetables. The tang makes it a useful contrast to mild foods. Nutritionally, it provides mainly carbohydrates, with 78 kcal per 100 g. Start with a small amount, especially when pairing it with other strongly flavoured foods.
How Nutritious Is Tarhana sauce?
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 sauce 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 sauce Contain Allergens?
Contains these allergens:
Which Diets Is Tarhana sauce 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 sauce Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.