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Yogurt-based beet dip with garlic; provides protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Beet haydari (40 g) has 47 calories. That works out to 118 calories per 100 g. It contains 3 g of carbs, 2 g of protein, 2.8 g of fat and 0.5 g of fiber. Its 0.2 µg of B12 covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 40 g
47
KCAL / 40G
Carbs
3g
· 1% DV
Protein
2g
· 4% DV
Fat
2.8g
· 4% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 18% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 1.24 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 116 mg | 5% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 2 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 47 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 1 serving (small) | 60 g | 71 kcal |
| 4 tablespoon (large) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 100 g | 118 kcal |
| ½ cup (medium) | 120 g | 142 kcal |
| 1 serving (large) | 150 g | 177 kcal |
| 1 cup (large) | 240 g | 283 kcal |
Calculated from 118 calories per 100 g.
Beet haydari is a Turkish-style cold dip made with yogurt, beetroot and garlic. It combines haydari’s tangy, garlicky base with the beet’s earthy sweetness and distinctive pink color.
To make beet haydari, grate cooked beetroot and mix it with thick yogurt, crushed garlic and salt. Drain the beet well first so its liquid does not thin the dip, then chill before serving.
Serve beet haydari with grilled meat, chicken, roasted vegetables or other meze. It also works as a dip for pita, flatbread or crisp vegetables, and its bright color makes it a standout on a mezze platter.
Beet haydari adds beetroot to the yogurt-and-garlic base of regular haydari. The beet gives it a pink color, an earthy sweetness and a softer flavor, while traditional haydari is usually pale and more sharply tangy.
Either works for beet haydari. Boiling is straightforward, while roasting concentrates the beet’s flavor and keeps it from taking on extra water. Cool the beetroot before grating and mixing it into the yogurt.
Beet haydari usually turns watery when the beetroot or yogurt releases excess liquid. Drain grated cooked beetroot thoroughly and use thick, strained yogurt; chilling the dip before serving also helps it hold its texture.
Beet haydari typically keeps for 2–3 days in a covered container in the refrigerator. Use a clean spoon when serving and return it promptly to the fridge; stir it before serving if a little liquid separates.
Freezing beet haydari is not recommended because yogurt can separate and become grainy or watery after thawing. Make a fresh batch for the best texture, or refrigerate leftovers and eat them within a few days.
Yes, you can make beet haydari a few hours ahead and keep it covered in the refrigerator. Resting gives the garlic time to flavor the yogurt; check the texture and stir the dip just before serving.
Cooked beetroot is the usual choice for beet haydari because it is tender and blends smoothly into the yogurt. Raw beet is firmer and more earthy, so it changes the dip’s texture; cook and cool it first for a classic result.
Vitamins
B12
0.15µg · 6% DV
B2
0.07mg · 5% DV
B5
0.17mg · 3% DV
Biotin
0.84µg · 3% DV
Minerals
Phosphorus
38mg · 5% DV
Sodium
116mg · 5% DV
Calcium
47mg · 5% DV
Potassium ⭐
84mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 47 calories in 2 tablespoon (medium) (40 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.
Beet haydari is a colourful variation on Turkish haydari, a thick yogurt meze. It combines yogurt with beetroot and garlic; the beet brings gentle sweetness and an earthy note, while the yogurt gives the dip its tang and creamy texture. Some versions also include herbs or olive oil.
In Turkey, it is served chilled as part of a meze spread, alongside grilled food, or with bread for dipping. Its cool, savoury-sweet flavour pairs well with spiced dishes and fresh vegetables. Yogurt makes it a source of protein and calcium, while beetroot contributes a little fibre; it has 5.1 g of protein per 100 g. For a lighter dip, go easy on the olive oil and serve it with crunchy vegetables as well as bread.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.24g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.