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Atom Calories
Spicy yogurt dip with walnuts
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Atom (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 7.8 g of carbs, 5.4 g of protein, 9.6 g of fat and 1.4 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Atom?
Atom is a Turkish meze of thick strained yogurt, usually mixed with garlic and walnuts, then topped with hot pepper warmed in oil. Its cool, creamy base contrasts with the chili’s heat and the rich, fragrant topping. In Turkey it is often served alongside other small dishes at meyhane and kebab-house tables, or made at home to accompany grilled meat and bread. It also works as a dip with fresh vegetables. Yogurt contributes some protein, while the walnuts and oil make it a richer choice; use a lighter hand with the oil if you want a less heavy serving.
Atom Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
6.5g
· 2% DV
Protein
4.5g
· 9% DV
Fat
8g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 16% · Fat 62%
Atom Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.18mg · 14% DV
Vitamin A
60µg · 7% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
85mg · 12% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
How Nutritious Is Atom?
Nutrient density
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.
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.
Atom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Atom
To burn the 120 calories in 100 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.
Is Atom 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 Atom Contain Allergens?
Contains these allergens:
Which Diets Is Atom 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
Atom Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Atom
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Frequently Asked Questions About Atom
What is Atom dip?
Atom is a Turkish yogurt meze, usually made with thick strained yogurt, garlic, and dried red chili heated in oil or butter. Some versions include walnuts, and it is commonly served as a cool dip with a warm chili topping.
How do you make Atom dip at home?
Mix thick strained yogurt with crushed garlic and spread it in a serving bowl. Briefly heat dried chili flakes in butter or oil, then spoon the fragrant chili oil over the yogurt; add chopped walnuts if you like.
Why is Atom dip so spicy?
Atom gets its heat from dried red chili, which is often briefly fried in oil before it goes on the yogurt. The oil carries the chili’s heat across the dip, so even a modest-looking topping can taste fiery.
Can you make Atom dip with Greek yogurt?
Yes, thick Greek yogurt works well in Atom because it gives the dip a firm, creamy base. If your yogurt is loose, strain it first so the chili oil stays on top instead of making the dip watery.
Does Atom dip always contain walnuts?
No, walnuts are optional in Atom; many versions rely on yogurt, garlic, chili, and oil alone. If you add walnuts, chop them and use them as a crunchy topping or mix them into the yogurt.
Should the chili oil for Atom dip be hot when added?
Yes, the chili oil is usually spooned over Atom while warm, which releases the pepper’s aroma. Let it cool briefly after heating so it does not make the yogurt excessively warm or scorch the topping.
What can you serve with Atom dip?
Serve Atom with warm flatbread, pita, or alongside other Turkish mezes. Its creamy, spicy flavor also complements grilled vegetables and meats, where a small spoonful can add richness and heat.
How long does Atom dip keep in the fridge?
Keep Atom in a covered container in the refrigerator and eat it within a few days. The yogurt can release liquid as it sits, so stir it before serving and discard it if its smell or appearance has changed.
Can you make Atom dip less spicy?
Yes, use less dried chili in the oil topping, or leave some of the topping off and serve it on the side. Adding extra plain strained yogurt also softens the heat without changing the dip’s basic character.
Is Atom dip healthy?
Atom can be part of a balanced meal, but its richness and heat depend on how much yogurt, oil, and chili are used. A smaller serving with a meal is a practical choice if you find spicy or rich foods uncomfortable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.