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Balkan soka dip Calories
Balkan-style yogurt and roasted pepper dip
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Balkan soka dip (30 g) has 35 calories. That works out to 118 calories per 100 g. It contains 2 g of carbs, 1.4 g of protein, 2.4 g of fat and 0.4 g of fiber. Its 7.2 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Balkan soka dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
35
KCAL / 30G
Carbs
2g
· 1% DV
Protein
1.4g
· 3% DV
Fat
2.4g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 16% · Fat 61%
Balkan soka dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 1.4 g | 3% |
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 2 Tablespoons of Balkan soka dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 35 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 1 piece (mini) | 20 g | 24 kcal |
| 4 tablespoon (large) | 60 g | 71 kcal |
| 1 serving (small) | 75 g | 89 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 120 g | 142 kcal |
| 1 cup (large) | 240 g | 283 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Balkan soka dip
What is Balkan soka dip?
Balkan soka dip is a Balkan-style dip made with yogurt and roasted peppers. It is typically served chilled, either as part of a meze spread or alongside bread, grilled foods, and vegetables.
Is Balkan soka dip the same as ajvar?
No. Balkan soka dip combines roasted peppers with yogurt, while ajvar is a pepper-based relish, often made with eggplant and without yogurt. Soka is creamy and tangy; ajvar is more concentrated and pepper-forward.
How do you make Balkan soka dip at home?
To make Balkan soka dip, finely chop roasted, peeled peppers and stir them into thick yogurt. Season with salt and, if you like, garlic. Chill it briefly before serving so the flavors come together.
What do you eat with Balkan soka dip?
Balkan soka dip pairs well with toasted bread, pita, or crackers. Serve it with grilled meat, kebabs, or roasted vegetables, or add it to a table of cold dips and small plates.
Which peppers work best in Balkan soka dip?
Sweet, fleshy red peppers work best in Balkan soka dip; roasted red bell peppers are a convenient choice. Peel them and drain excess liquid before mixing them with yogurt to keep the dip thick.
Is Balkan soka dip spicy?
Balkan soka dip is not necessarily spicy. Its heat depends on the peppers used: sweet roasted peppers make a mild dip, while hot peppers or chili flakes give it a sharper kick.
How long does Balkan soka dip last in the fridge?
Balkan soka dip generally keeps for 3–4 days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if its smell or texture changes noticeably.
Can you freeze Balkan soka dip?
Freezing Balkan soka dip is not recommended. Yogurt can separate after thawing, and the roasted peppers may release water, leaving the dip grainy or runny. It has the best texture when freshly made and chilled.
Can Balkan soka dip be made ahead?
Yes, Balkan soka dip can be made a few hours ahead and kept covered in the refrigerator. This gives the flavors time to meld; stir it before serving and drain very juicy peppers to prevent a watery dip.
Can you use Balkan soka dip in a sandwich?
Yes, Balkan soka dip works as a creamy spread in sandwiches and wraps. Use a thin layer so the yogurt does not soften the bread, and drain the roasted peppers well if making the sandwich ahead.
Balkan soka dip Vitamins & Minerals
Vitamins
Vitamin C
7.2mg · 8% DV
B2
0.05mg · 4% DV
B12
0.08µg · 3% DV
Vitamin A
23.4µg · 3% DV
Minerals
Sodium
93mg · 4% DV
Phosphorus
28mg · 4% DV
Calcium
35mg · 4% DV
Copper
0.02mg · 2% DV
Potassium ⭐
63mg · 2% DV
Balkan soka dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Balkan soka dip
To burn the 35 calories in 2 tablespoon (medium) (30 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 Balkan soka dip?
Balkan soka dip brings together yogurt and roasted peppers in a cool, creamy meze-style spread associated with Balkan cooking. The yogurt’s gentle tang balances the peppers’ sweetness and smoky edges, while small pieces of pepper can give it a pleasantly textured finish.
It is typically served as part of a shared table, alongside bread, grilled foods or fresh vegetables; it also works as a simple snack. The yogurt contributes some protein, while the peppers add a little fibre, so the dip feels more substantial than a plain yogurt sauce without being especially protein-rich. For a lighter version, choose lower-fat yogurt and serve it with crunchy vegetables as well as bread.
How Nutritious Is Balkan soka dip?
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.
Is Balkan soka dip 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 Balkan soka dip Contain Allergens?
Contains these allergens:
Which Diets Is Balkan soka dip Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Balkan soka dip Fat Profile
SATURATED
0.93g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.