Is tartar healthy

Tatar: These vitamins are in it

What vitamins does tartare contain? And what other nutritional values ​​are included? You can read this in our vitamin guide

Vitamins at a glance


Value per 100 g

Vitamin A (retinol equivalent)

20 µg

Vitamin B1 (thiamine)

230 µg

Vitamin B2 (riboflavin)

260 µg

Niacin (vitamin B3)

7500 µg

Vitamin B5 (pantothenic acid)

600 µg

Vitamin B6 (pyridoxine)

190 µg

Biotin (vitamin B7)

3 μg

Folic acid (vitamin B9)

3 μg

Vitamin B12 (cobalamin)

5 µg

vitamin C


Vitamin D


Vitamin E (alpha tocopherol)

480 µg

Vitamin K


Tatar is an excellent supplier of the following vitamins

Tatar is rich in Vitamin B3. It contains up to 7500 µg vitamin B3 per 100 g.

Niacin is important for many metabolic processes in the human body. It participates in biochemical processes in the body that promote the production of energy in the cells. The symptoms of niacin deficiency can vary widely. The feeling of general weakness and skin inflammation may occur. If the vitamin B3 deficiency is too great, this can also lead to neurological disorders.

The recommended daily dose is 15,000 µg, which corresponds to an amount of 200 g of tartare. This amount is recommended for adults and the elderly, as well as for women who are breastfeeding. These guide values ​​also apply to children and young people. A higher daily dose of vitamin B3 is recommended for women during pregnancy.

A vitamin B3 loss of around 10 percent can result from leaching in water.

In addition, tartare contains a large amount of Vitamin B12 - at least among meatless foods. The vitamin accounts for 5 µg per 100 g of tartare. Vitamin B12, also called cobalamin, is involved in the breakdown of fatty acids and blood formation. Symptoms of vitamin B12 deficiency can vary widely. Typical symptoms are anemia, fatigue and burning tongue. Numbness is also a symptom of a cobalamin deficiency. The risk group mainly includes vegans and the elderly.

The recommended daily dose is 3 µg, which corresponds to an amount of 60 g of tartare. These recommendations are aimed at healthy adults and seniors as well as adolescents (aged 13 and over). Slightly lower guidelines apply to children. A higher daily dose is recommended for pregnant and breastfeeding women.

Leaching in water and the influence of heat can lead to minor losses of vitamin B12.

In addition, with the consumption of tartars you will receive a significant amount of vitamin B1 and vitamin B2.

The most important minerals at a glance


Value per 100 g


6 mg


360 mg


22 mg


66 mg


190 mg

That's how many calories there are in tartars


Value per 100 g

Energy (kilocalories)

116 kcal

Energy (kilojoules)

485 kj