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Traditional fermented grain and yogurt soup
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Thracian tarhana soup (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 24.2 g of carbs, 4.3 g of protein, 2.6 g of fat and 1.9 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
132
KCAL / 240G
Carbs
24.2g
· 9% DV
Protein
4.3g
· 9% DV
Fat
2.6g
· 3% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 552 mg | 24% |
| Total carbohydrate | 24.2 g | 9% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 g | 9% |
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 cup (medium) | 240 g | 132 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 bottle (medium) | 250 g | 138 kcal |
| 1 serving (medium) | 250 g | 138 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1 cup (large) | 360 g | 198 kcal |
| 1 serving (extra large) | 450 g | 248 kcal |
Calculated from 55 calories per 100 g.
Thracian tarhana soup is a savory soup made by cooking tarhana, a dried fermented mixture traditionally based on grain and yogurt, with water or stock. Its exact ingredients and seasoning vary between households, so versions may taste tangy, mild, or spicy.
To make Thracian tarhana soup, whisk the tarhana with cold water until smooth, then stir it into hot water or stock. Simmer while stirring until it thickens, and season to taste; butter, mint, and pepper are common additions.
Thracian tarhana soup turns lumpy when the dried tarhana hits hot liquid without being dispersed first. Mix it with cold water into a smooth slurry, add that gradually to the pot, and keep stirring as the soup heats and thickens.
Thracian tarhana soup usually tastes savory and slightly tangy from the fermented yogurt-and-grain mixture. The final flavor depends on the tarhana and seasonings; tomato, dried mint, or chili can make it richer or more aromatic.
Thracian tarhana soup is made with a regional style of tarhana, but there is no single recipe that defines every Thracian version. Tarhana elsewhere in Turkey also uses fermented grain, while vegetable choices, seasoning, texture, and drying methods can differ.
Yes, Thracian tarhana soup can be cooked with water instead of stock. The tarhana provides its own fermented flavor, while a little butter, olive oil, mint, or tomato paste can add depth without changing the basic method.
To make Thracian tarhana soup less sour, dilute it with a little water or stock and avoid adding extra acidic ingredients. The tang comes from fermentation, so taste the soup as it cooks and adjust the seasoning gradually.
Thracian tarhana soup goes well with crusty bread, a simple salad, or vegetables served on the side. These pairings balance its thick, tangy character; choose a lighter accompaniment if the soup is already richly seasoned.
Thracian tarhana soup keeps for about three days in a covered container in the refrigerator. It may thicken as it chills, so stir in a little water while reheating and heat it thoroughly before serving.
No, simmering Thracian tarhana soup is likely to destroy many live fermentation microbes. Fermentation gives tarhana its characteristic flavor, but a cooked soup should not be assumed to provide the same live cultures as an unheated fermented food.
Vitamins
B2
0.14mg · 11% DV
Biotin
2.64µg · 9% DV
B1
0.1mg · 8% DV
B12
0.19µg · 8% DV
Minerals
Sodium
552mg · 24% DV
Manganese
0.53mg · 23% DV
Selenium
12µg · 22% DV
Phosphorus
115mg · 16% DV
Potassium ⭐
187mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 1 cup (medium) (240 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.
Thracian tarhana soup is a traditional soup from the Thrace region, made by simmering tarhana in water or stock. Tarhana is a fermented, dried mixture usually based on grain and yoghurt, often with vegetables; its exact ingredients and tanginess vary from household to household. Once cooked, it becomes a thick, comforting soup with a gently sour flavour.
In Thrace it is commonly served hot as a simple first course or light meal, especially in cooler weather, with bread alongside. Elsewhere, it fits easily into a home-cooked lunch or supper. At about 55 calories per 100 g, it is relatively light, though a richer stock or extra oil changes the meal. For a balanced bowl, serve it with salad or vegetables, and stir the tarhana into cold water before heating to help prevent lumps.
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 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.
Contains these allergens:
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
SATURATED
1.01g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.