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●Low GI

Thracian tarhana soup Calories

Traditional fermented grain and yogurt soup

In season: Autumn · Winter

CALORIES · 100 G

55kcal

GI

52low

POTASSIUM · 100 G

78mg

FIBER · 100 G

0.8g

Quick answer

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.

Thracian tarhana soup Nutrition Facts

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%

Thracian tarhana soup nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories132 kcal
Total fat2.6 g3%
Saturated fat1.01 g5%
Trans fat0.02 g
Sodium552 mg24%
Total carbohydrate24.2 g9%
Fiber1.9 g7%
Protein4.3 g9%

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 Cup of Thracian tarhana soup?

ServingAmountCalories
1 cup (medium)240 g132 kcal
100 g100 g55 kcal
1 cup (small)180 g99 kcal
1 bottle (medium)250 g138 kcal
1 serving (medium)250 g138 kcal
1 serving (large)350 g193 kcal
1 cup (large)360 g198 kcal
1 serving (extra large)450 g248 kcal

Calculated from 55 calories per 100 g.

Frequently Asked Questions About Thracian tarhana soup

What is Thracian tarhana soup?

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.

How do you make Thracian tarhana soup?

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.

Why does Thracian tarhana soup turn lumpy?

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.

What does Thracian tarhana soup taste like?

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.

What is the difference between Thracian tarhana soup and other tarhana soups?

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.

Can you make Thracian tarhana soup without stock?

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.

How do you make Thracian tarhana soup less sour?

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.

What should you serve with Thracian tarhana soup?

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.

How long does Thracian tarhana soup keep in the fridge?

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.

Does cooking Thracian tarhana soup preserve its live fermentation cultures?

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.

Thracian tarhana soup Vitamins & Minerals

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

Thracian tarhana soup Glycemic Index

GLYCEMIC INDEX

52
Low
0 Low5570100

GLYCEMIC LOAD

12
Medium

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

How to Burn Off Thracian tarhana soup

To burn the 132 calories in 1 cup (medium) (240 g):

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

What is Thracian tarhana soup?

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.

How Nutritious Is Thracian tarhana soup?

Nutrient density

Medium

48/ 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

41/ 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 Thracian tarhana soup 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 Thracian tarhana soup 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 Thracian tarhana soup 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

Thracian tarhana soup Fat Profile

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.