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Tarhana soup Calories
Traditional fermented soup, contains fiber and probiotics
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Tarhana soup (250 g) has 113 calories. That works out to 45 calories per 100 g. It contains 18.8 g of carbs, 4.5 g of protein, 2 g of fat and 3 g of fiber. Its 525 mg of Sodium covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Tarhana soup?
Tarhana soup is made by cooking tarhana, a fermented and dried mixture usually based on flour and yoghurt, often with tomato, pepper or other vegetables. Recipes vary across Turkey, from tangy, homemade versions to the dried mix commonly kept in the pantry.
It is thick and gently grainy, with a savoury, slightly sour flavour. In Turkey it is often served as a warming starter or a simple meal, topped with dried mint, chilli or a little oil and eaten with bread. For English-speaking diners elsewhere, it works well as a hearty lunch or first course alongside a salad. At 45 kcal per 100 g, it is relatively light, though it still provides carbohydrates; use a modest amount of oil for a lighter bowl.
Tarhana soup Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.8g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 16% · Fat 16%
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Tarhana soup Vitamins & Minerals
Vitamins
Biotin
1.2µg · 4% DV
Vitamin A
35µg · 4% DV
B1
0.04mg · 3% DV
B3
0.5mg · 3% DV
Minerals
Sodium
210mg · 9% DV
Phosphorus
22mg · 3% DV
Potassium ⭐
65mg · 2% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Tarhana soup?
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.
Tarhana soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana soup
To burn the 45 calories in 100 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.
Is Tarhana soup 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 soup Contain Allergens?
Contains these allergens:
Which Diets Is Tarhana soup 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 soup Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Tarhana soup
What is tarhana soup made of?
Tarhana soup is made from tarhana, a fermented, dried mixture commonly prepared with yogurt, flour, and vegetables such as tomatoes or peppers. The dried mixture is dissolved in water or stock and simmered, often with tomato paste and seasonings.
How do you make tarhana soup from dried tarhana?
To make tarhana soup from dried tarhana, whisk the powder with a little cold water until smooth, then stir it into simmering water or stock. Cook while stirring until the soup thickens, and season to taste.
What does tarhana soup taste like?
Tarhana soup has a savory, gently tangy flavor from the fermented tarhana, with a thick, rustic texture. Its taste varies with the recipe; pepper, tomato, dried mint, and butter are common flavor additions.
Is tarhana soup Turkish?
Yes, tarhana soup is a traditional Turkish dish, though tarhana and similar fermented dried soup mixtures are also found in neighboring regions. Recipes vary across Turkey, with differences in ingredients, fermentation, and how the soup is seasoned.
Why does tarhana soup get lumpy?
Tarhana soup gets lumpy when the dried tarhana hits hot liquid before it has been fully dissolved. Whisk it with cold water first, then add the mixture gradually to the pot while stirring.
What do you serve with tarhana soup?
Tarhana soup is often served with crusty bread and can be topped with dried mint, chili flakes, or butter infused with red pepper. It works well as a starter or as a simple meal with a salad.
Can you make tarhana soup with milk instead of water?
Yes, you can make tarhana soup with milk, though water or stock is more traditional. Milk gives it a creamier, milder taste; stir it in carefully over gentle heat to reduce the chance of scorching.
Why is tarhana soup sour?
Tarhana soup can taste sour because its main ingredient is fermented before it is dried. The degree of tang depends on the tarhana and how long it fermented; adding more liquid can soften the flavor.
Can you freeze tarhana soup?
Yes, tarhana soup can be frozen once cooled. Freeze it in airtight, portion-sized containers; after thawing, stir it well while reheating and add a little water if the texture has become too thick.
How long does tarhana soup last in the fridge?
Tarhana soup keeps for about 3 days in the refrigerator when stored in a covered container. Cool leftovers promptly, and reheat the portion you plan to eat until it is steaming hot.
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Nutrition data compiled from USDA FoodData Central and scientific sources.