1 piece (medium) of Tarhana Toast (90 g) has 198 calories. That works out to 220 calories per 100 g. It contains 28.8 g of carbs, 7.7 g of protein, 5.9 g of fat and 2.3 g of fiber. Its 351 mg of Sodium covers 15% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Tarhana Toast Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

32g

· 12% DV

Protein

8.5g

· 17% DV

Fat

6.5g

· 8% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 15% · Fat 27%

Tarhana Toast Vitamins & Minerals

Vitamins

B12

0.3µg · 13% DV

0.13mg · 11% DV

0.14mg · 11% DV

1.2mg · 8% DV

Minerals

Sodium

390mg · 17% DV

Selenium

7µg · 13% DV

Phosphorus

85mg · 12% DV

Calcium

110mg · 11% DV

How Nutritious Is Tarhana Toast?

Nutrient density

Medium

35/ 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

43/ 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.

Tarhana Toast Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Tarhana Toast

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tarhana Toast 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 Toast Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Tarhana Toast Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Tarhana Toast Fat Profile

SATURATED

2.5g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Tarhana Toast

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Tarhana Toast vs Hawthorn Vinegar202 kcal more per 100 g

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Tarhana Toast vs Chicken Wrap25 kcal more per 100 g

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Tarhana Toast vs Protein Bar130 kcal fewer per 100 g

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Foods Similar to Tarhana Toast

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Tarhana Toast

How many calories are in tarhana toast?

Tarhana toast contains 220 calories per 100 g. It provides 8.5 g of protein, 32 g of carbohydrates, and 6.5 g of fat per 100 g.

Is tarhana toast suitable for a vegetarian diet?

Tarhana toast is compatible with vegetarian, flexitarian, and omnivore diets. It contains gluten and dairy, so it is not suitable for people avoiding these allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026