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Tarhana Stick Calories
Traditional fermented grain and yogurt mix, baked stick form
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tarhana Stick (25 g) has 93 calories. That works out to 370 calories per 100 g. It contains 16.3 g of carbs, 2.5 g of protein, 1.5 g of fat and 1 g of fiber. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Tarhana Stick Nutrition Facts
Selected: 1 piece (medium) · 25 g
93
KCAL / 25G
Carbs
16.3g
· 6% DV
Protein
2.5g
· 5% DV
Fat
1.5g
· 2% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 11% · Fat 15%
Tarhana Stick nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 2.5 g | 5% |
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 Stick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 93 kcal |
| 1 piece (small) | 15 g | 56 kcal |
| 1 serving (medium) | 30 g | 111 kcal |
| 1 piece (large) | 40 g | 148 kcal |
| 2 piece (double) | 50 g | 185 kcal |
| 1 serving (large) | 50 g | 185 kcal |
| 3 piece (triple) | 75 g | 278 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Tarhana Stick
What does a tarhana stick taste like?
A tarhana stick tastes tangy and savoury, with a toasted grain flavour and a crisp bite. The exact taste varies with the tarhana recipe, since regional versions may include different vegetables and seasonings.
Is a tarhana stick baked or fried?
A tarhana stick is typically baked, not deep-fried. The tarhana dough is shaped into sticks and baked until crisp, giving it a dry, crunchy texture rather than the oily finish associated with fried snacks.
What can you serve with a tarhana stick?
A tarhana stick pairs well with tea, plain yogurt dips, or a spread such as hummus. Serve dips on the side and dunk just before eating so the stick stays crisp.
How do you keep a tarhana stick crunchy?
Keep a tarhana stick in an airtight container in a cool, dry place after it has cooled completely. Exposure to humidity makes it soften; briefly warming softened sticks in the oven can help restore some crunch.
Can you crush a tarhana stick over soup or salad?
Yes, you can crumble a tarhana stick over soup or salad as a crunchy topping. Add it just before serving, because moisture quickly softens the baked pieces.
How is a tarhana stick made at home?
To make a tarhana stick at home, shape tarhana dough into evenly sized thin sticks and bake until dry and crisp. Dough moisture and oven heat vary, so watch the batch closely rather than relying on a fixed baking time.
Does baking a tarhana stick destroy its probiotics?
A baked tarhana stick is not a dependable source of live probiotics. Tarhana is fermented, but baking can reduce or kill live microorganisms, so fermentation alone does not mean the finished snack contains active cultures.
Is a tarhana stick the same as tarhana soup?
No, a tarhana stick is a ready-to-eat baked snack, while tarhana soup is prepared by cooking tarhana with liquid. They may share a fermented tarhana base, but the stick’s crisp form is not a one-for-one soup ingredient.
Can you make a tarhana stick less salty at home?
Yes, you can make a less salty tarhana stick by starting with a lower-salt tarhana dough and avoiding extra salt in the mixture. The salt level of ready-made tarhana varies, so taste the dough before shaping it.
Is a tarhana stick a good snack for a lunchbox or a hike?
A tarhana stick can work as a portable, shelf-stable snack because it is baked and does not need to be served hot. Pack it in a rigid, airtight container to protect it from crushing and moisture.
Tarhana Stick Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B5
0.13mg · 3% DV
B3
0.38mg · 2% DV
B2
0.03mg · 2% DV
Minerals
Sodium
130mg · 6% DV
Manganese
0.1mg · 4% DV
Copper
0.04mg · 4% DV
Phosphorus
23mg · 3% DV
Potassium ⭐
40mg · 1% DV
Tarhana Stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarhana Stick
To burn the 93 calories in 1 piece (medium) (25 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 Stick?
Tarhana Stick is a baked, hand-held version of tarhana, the Turkish fermented mixture traditionally made with grain and yoghurt, then dried for use in soup. In stick form it becomes a savoury snack rather than a soup base. It has a lightly tangy, toasted flavour and a crisp bite, with a denser centre depending on how it is baked.
In Turkey, it may be served with tea, as a between-meal nibble or alongside soup; elsewhere, it works much like a savoury cracker. Its nutrition is led by carbohydrates, with some protein and fibre. Pair it with fresh vegetables or yoghurt, or keep to a smaller piece if you want a lighter snack.
How Nutritious Is Tarhana Stick?
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.
Is Tarhana Stick 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 Stick Contain Allergens?
Contains these allergens:
Which Diets Is Tarhana Stick 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 Stick Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.53g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.