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Wheat groats for tarhana Calories
Coarsely cracked wheat used to make tarhana; provides fiber and complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Wheat groats for tarhana (80 g) has 274 calories. That works out to 342 calories per 100 g. It contains 60.7 g of carbs, 9.8 g of protein, 1 g of fat and 9.8 g of fiber. Its 2.5 mg of Manganese covers 108% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Wheat groats for tarhana Nutrition Facts
Selected: ½ cup (medium) · 80 g
274
KCAL / 80G
Carbs
60.7g
· 22% DV
Protein
9.8g
· 20% DV
Fat
1g
· 1% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 13% · Fat 4%
Wheat groats for tarhana nutrition facts table · ½ cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 60.7 g | 22% |
| Fiber | 9.8 g | 35% |
| Protein | 9.8 g | 20% |
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 ½ Cup of Wheat groats for tarhana?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 80 g | 274 kcal |
| 1 g | 1 g | 3 kcal |
| 1 tablespoon (small) | 10 g | 34 kcal |
| 2 tablespoon (small) | 20 g | 68 kcal |
| 1 ounce (small) | 28.4 g | 97 kcal |
| 0.25 cup (small) | 40 g | 137 kcal |
| 1 serving (medium) | 60 g | 205 kcal |
| 100 g | 100 g | 342 kcal |
| 1 cup (large) | 160 g | 547 kcal |
Calculated from 342 calories per 100 g.
Frequently Asked Questions About Wheat groats for tarhana
What are wheat groats for tarhana?
Wheat groats for tarhana are coarsely cracked wheat, not finely milled flour. They are used as the grain component in tarhana, a fermented mixture commonly made with yogurt and other ingredients before being dried and used for soup.
How are wheat groats for tarhana used in homemade tarhana?
Wheat groats for tarhana are mixed into the tarhana dough along with ingredients such as yogurt and vegetables or herbs, depending on the regional recipe. The mixture ferments, is dried, and is then crumbled or ground for later use.
Are wheat groats for tarhana the same as bulgur?
No. Wheat groats for tarhana are coarsely cracked wheat, while bulgur is typically wheat that has been cooked, dried, and cracked. They can behave differently in tarhana dough, so swapping one for the other may change its texture.
Do wheat groats for tarhana need soaking before mixing?
Not always. Some tarhana recipes soak wheat groats for tarhana first, while others add them directly to the mixture. Follow the method in your recipe; soaking can soften the kernels, but it also adds moisture to the dough.
Can I replace wheat groats for tarhana with bulgur?
Yes, bulgur can stand in if wheat groats for tarhana are unavailable, but the finished tarhana may have a different texture. Fine bulgur softens more readily, while coarser bulgur can remain more noticeable in the mixture.
Should wheat groats for tarhana be ground before adding them to the dough?
No, wheat groats for tarhana can usually be added in their coarse form. Their cracked texture is part of how they contribute to the mixture. Grind them only if your recipe calls for a finer consistency.
What kind of wheat is used for wheat groats for tarhana?
Wheat groats for tarhana are made by cracking wheat into coarse pieces rather than grinding it into flour. The wheat variety and exact kernel size can vary, so choose a product whose coarseness matches your recipe.
How should I store wheat groats for tarhana?
Keep wheat groats for tarhana in a tightly closed container in a cool, dry place away from sunlight. Protecting them from moisture helps prevent spoilage and pests; discard them if you notice mold, dampness, or an unusual smell.
Can wheat groats for tarhana be cooked and eaten on their own?
Yes. Wheat groats for tarhana can be simmered in water and eaten as a simple grain porridge, even when you are not making tarhana. Stirring during cooking helps keep the cracked kernels from sticking to the bottom of the pan.
Do wheat groats for tarhana need rinsing before use?
Rinsing wheat groats for tarhana is not essential if they look clean. If you do rinse them, drain them well before adding them to tarhana dough, since extra water can alter the mixture’s consistency.
Wheat groats for tarhana Vitamins & Minerals
Vitamins
B1
0.33mg · 28% DV
B3
4.28mg · 27% DV
B6
0.27mg · 16% DV
B5
0.76mg · 15% DV
Minerals
Manganese
2.48mg · 108% DV
Selenium
56µg · 102% DV
Copper
0.36mg · 40% DV
Phosphorus
245mg · 35% DV
Potassium ⭐
328mg · 10% DV
Sodium
14mg · 1% DV
Wheat groats for tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat groats for tarhana
To burn the 274 calories in ½ cup (medium) (80 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.
What is Wheat groats for tarhana?
Wheat groats for tarhana are coarsely cracked wheat used to make tarhana, the fermented soup base associated with Turkish cooking. They are mixed into a dough or paste with ingredients such as yoghurt, then fermented and dried; recipes and the size of the cracked grains vary by region. Once cooked, the groats give the soup a hearty, slightly grainy texture and a mild wheat flavour.
In Turkey, tarhana soup is often served as a warming meal, with bread or a simple salad alongside. The groats themselves are rich in fibre and complex carbohydrates, with 12.2 g of fibre per 100 g. If making soup at home, soak them beforehand for a softer texture, or use a measured amount of oil for a lighter bowl.
How Nutritious Is Wheat groats for tarhana?
Nutrient density
High
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
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 Wheat groats for tarhana 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 Wheat groats for tarhana Contain Allergens?
Contains these allergens:
Which Diets Is Wheat groats for tarhana 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
Wheat groats for tarhana Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.