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A small mound of dry, pale beige grains with fine, elongated kernels, loosely piled in a shallow bowl.

Tarli Calories

Traditional grain-based dish

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

118kcal

GI

58medium

POTASSIUM · 100 G

95mg

FIBER · 100 G

2.1g

Quick answer

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.

Tarli Nutrition Facts

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%

Tarli nutrition facts table · 1 bottle (medium) (250 g)

NutrientAmount% DV
Calories295 kcal
Total fat4.5 g6%
Saturated fat0.7 g3%
Trans fat0 g
Sodium450 mg20%
Total carbohydrate56 g20%
Fiber5.3 g19%
Protein8 g16%

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 Bottle of Tarli?

ServingAmountCalories
1 bottle (medium)250 g295 kcal
1 piece (small)90 g106 kcal
100 g100 g118 kcal
1 cup (small)180 g212 kcal
2 piece (double)180 g212 kcal
1 cup (medium)250 g295 kcal
1 serving (large)320 g378 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Tarli

What is Tarli?

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.

How is Tarli traditionally made?

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.

What grain is used to make Tarli?

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.

Is Tarli a drink or a solid dish?

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.

How is Tarli usually served?

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.

Is Tarli the same as tarhana?

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.

Can you eat Tarli for breakfast?

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.

Does Tarli have regional variations?

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.

How should leftover Tarli be stored?

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.

How can you make a lighter version of Tarli at home?

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.

Tarli Vitamins & Minerals

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

Tarli Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

32.5
High

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

How to Burn Off Tarli

To burn the 295 calories in 1 bottle (medium) (250 g):

🚶

73min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

34min

Swimming

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

What is Tarli?

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.

How Nutritious Is Tarli?

Nutrient density

Medium

42/ 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

44/ 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.

Is Tarli Processed?

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.

Does Tarli Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Tarli Good For?

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

Tarli Fat Profile

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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120 kcal

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124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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150 kcal

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140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.