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Traditional grain-based dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Tarli (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 56 g of carbs, 8 g of protein, 4.5 g of fat and 5.3 g of fiber. Its 1.1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 bottle (medium) · 250 g
295
KCAL / 250G
Carbs
56g
· 20% DV
Protein
8g
· 16% DV
Fat
4.5g
· 6% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 11% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 5.3 g | 19% |
| Protein | 8 g | 16% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 295 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 180 g | 212 kcal |
| 2 piece (double) | 180 g | 212 kcal |
| 1 cup (medium) | 250 g | 295 kcal |
| 1 serving (large) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Tarli is a traditional grain-based food. Its exact recipe and texture may vary by region, so the name can refer to locally prepared versions rather than one universally fixed recipe.
Tarli is made using grain as its base, but the grain and preparation method can differ between regional recipes. Cooking the grain thoroughly is important for achieving the texture expected in the particular version.
Tarli is grain-based, but there is no single grain that can be assumed for every version. The ingredients may differ by recipe, so check the preparation details for the specific Tarli you are buying or making.
Tarli is described as a traditional grain-based food, but its consistency can depend on how it is prepared. Some versions may be soft or spoonable; use the particular recipe or product’s serving instructions to identify its intended form.
Tarli is served according to its regional recipe and final texture. There is no single serving style that applies to every version; follow the customary preparation for the variety you have, especially if it is unfamiliar.
No, Tarli and tarhana should not be treated as interchangeable names. Tarli is described as a traditional grain-based food, while tarhana is a distinct fermented or dried preparation with its own customary ingredients and methods.
Yes, Tarli can be eaten for breakfast if it suits the way it is prepared. Whether it is a customary breakfast food varies by region; a savory version can be served alongside familiar breakfast foods.
Yes, Tarli may vary from one region or household to another. The grain used, how it is milled, its consistency, and how it is served can all differ, so a single recipe may not represent every version.
Refrigerate cooked Tarli in a covered container once it has cooled, rather than leaving it at room temperature for an extended period. Reheat it thoroughly before eating, and discard it if its smell or appearance has changed.
To make a lighter Tarli, use less added oil and rely on herbs and spices for flavor. Keeping toppings and sauces modest can also make the prepared dish lighter without changing its grain-based character.
Vitamins
B3
2.75mg · 17% DV
B1
0.18mg · 15% DV
B6
0.2mg · 12% DV
Folate
45µg · 11% DV
Minerals
Manganese
1.05mg · 46% DV
Phosphorus
195mg · 28% DV
Selenium
15µg · 27% DV
Copper
0.22mg · 24% DV
Sodium
450mg · 20% DV
Potassium ⭐
238mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 295 calories in 1 bottle (medium) (250 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.
Tarli is a traditional grain-based dish. The particular grain and cooking method can vary by household or region, so it is best understood as a home-style preparation built around cooked grain rather than a single fixed recipe.
It can be served warm on its own or alongside yoghurt and a fresh salad, as a simple main or a substantial side. Its nutritional profile is chiefly carbohydrate-based, with 22.4 g of carbohydrates per 100 g. For a more balanced meal, pair it with a source of protein and plenty of vegetables; the exact flavour and texture depend on how it is made.
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.
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.
NOVA 2
Minimally 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.
Contains these allergens:
Vegan
✓ 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
SATURATED
0.7g
MONOUNSATURATED
1.15g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.