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Zucchini tarhana soup Calories
A traditional Turkish soup made with zucchini and fermented tarhana, with a mildly tangy flavor.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini tarhana soup (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 19.4 g of carbs, 5 g of protein, 3.6 g of fat and 2.9 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Zucchini tarhana soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
132
KCAL / 240G
Carbs
19.4g
· 7% DV
Protein
5g
· 10% DV
Fat
3.6g
· 5% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 15% · Fat 25%
Zucchini tarhana soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 2.9 g | 10% |
| Protein | 5 g | 10% |
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 Zucchini tarhana soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 132 kcal |
| 1 tablespoon (medium) | 15 g | 8 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 serving (medium) | 250 g | 138 kcal |
| 1 cup (large) | 300 g | 165 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1 bottle (medium) | 500 g | 275 kcal |
| 1 bottle (large) | 750 g | 413 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Zucchini tarhana soup
What is zucchini tarhana soup made of?
Zucchini tarhana soup is made with zucchini and tarhana, a fermented Turkish soup mixture that is commonly dried and later reconstituted. Recipes may also include onion, broth, herbs, or spices, so ingredients vary between households and regional versions.
How do you make zucchini tarhana soup?
To make zucchini tarhana soup, cook grated or diced zucchini until tender, then stir in tarhana that has been loosened with cool water. Add water or broth gradually and simmer, stirring, until the soup is smooth and the tarhana is fully cooked.
How do you stop zucchini tarhana soup from getting lumpy?
To prevent lumps in zucchini tarhana soup, mix the tarhana with cool water in a separate bowl until smooth before adding it to the pot. Pour it in gradually while stirring, then keep stirring as the soup heats and thickens.
What does zucchini tarhana soup taste like?
Zucchini tarhana soup tastes mildly tangy from the fermented tarhana, with a gentle, soft flavor from the zucchini. The exact sourness varies with the tarhana used, while herbs such as mint or spices like chili can add extra flavor.
Can you use fresh zucchini in zucchini tarhana soup?
Yes, zucchini tarhana soup is made with fresh zucchini, either grated or cut into small pieces. Grated zucchini blends into the soup more readily, while diced zucchini keeps a more distinct texture; cook it until tender before serving.
What can you serve with zucchini tarhana soup?
Zucchini tarhana soup can be served with bread, a simple salad, or a small plate of yogurt. It works as a starter or a light meal, and its tangy flavor pairs well with mild, fresh sides.
How do you make zucchini tarhana soup less sour?
To make zucchini tarhana soup less sour, use a smaller amount of tarhana and add it gradually, tasting as the soup cooks. Extra zucchini or broth can soften the flavor, but adding more tarhana will make the tanginess stronger.
How long does zucchini tarhana soup keep in the fridge?
Zucchini tarhana soup keeps for about three days in the refrigerator when stored in a covered container. Cool it promptly after cooking, refrigerate it, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze zucchini tarhana soup?
Yes, zucchini tarhana soup can be frozen, though its texture may separate or thicken after thawing. Freeze it in portions once cool, thaw it in the refrigerator, then reheat while stirring; add a little water if it has become too thick.
How is zucchini tarhana soup different from regular tarhana soup?
Zucchini tarhana soup includes zucchini, while regular tarhana soup may be made without it. The zucchini adds a mild vegetable flavor and soft texture; the fermented tarhana still gives both soups their characteristic tang.
Zucchini tarhana soup Vitamins & Minerals
Vitamins
Vitamin C
11.52mg · 13% DV
B2
0.14mg · 11% DV
B6
0.17mg · 10% DV
Biotin
2.88µg · 10% DV
Minerals
Sodium
744mg · 32% DV
Copper
0.14mg · 16% DV
Phosphorus
101mg · 14% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
348mg · 10% DV
Zucchini tarhana soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini tarhana soup
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.
What is Zucchini tarhana soup?
Zucchini tarhana soup is a Turkish home-style soup made by simmering zucchini with tarhana, a fermented mixture that is dried and later cooked into a thick, gently tangy broth. The zucchini softens into the soup, adding a mild, fresh note alongside tarhana’s distinctive sourness; recipes vary from household to household.
In Turkey it is commonly served hot as a first course at lunch or dinner, often with bread, and it is just as welcome as a simple meal in Turkish homes abroad. At 55 calories per 100 g, it is a relatively light soup. Use a measured amount of oil and add fresh herbs near the end for a bright finish.
How Nutritious Is Zucchini tarhana soup?
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 Zucchini tarhana soup 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 Zucchini tarhana soup Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini 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
Zucchini tarhana soup Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 20.2:1
Above the ideal 4:1 (20.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.