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Carrot tarantor Calories
Yogurt and carrot mezze, Mediterranean/Turkish cuisine, rich in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrot tarantor (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 10.8 g of carbs, 3 g of protein, 5.4 g of fat and 2.6 g of fiber. Its 780 µg of Vitamin A covers 87% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Carrot tarantor Nutrition Facts
Selected: 1 serving (medium) · 120 g
102
KCAL / 120G
Carbs
10.8g
· 4% DV
Protein
3g
· 6% DV
Fat
5.4g
· 7% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 12% · Fat 46%
Carrot tarantor nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 3 g | 6% |
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 Serving of Carrot tarantor?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 102 kcal |
| 2 tablespoon (chopped) | 40 g | 34 kcal |
| 1 piece (mini) | 50 g | 43 kcal |
| 1 serving (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (medium) | 150 g | 128 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 1 pack (jumbo) | 200 g | 170 kcal |
| 1 serving (extra large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Carrot tarantor
What is carrot tarantor?
Carrot tarantor is a Turkish-style cold mezze made with softened grated carrots mixed into garlicky yogurt. It is commonly finished with olive oil, and some versions include walnuts.
How do you make carrot tarantor?
To make carrot tarantor, sauté grated carrots in a little olive oil until tender, then let them cool completely. Fold them into yogurt with garlic, if desired, and serve chilled.
Should the carrots in carrot tarantor be raw or cooked?
The carrots in carrot tarantor are usually cooked, not raw. Sautéing grated carrots softens them and brings out their sweetness; cool them before mixing with yogurt so the mixture stays creamy.
What kind of yogurt works best in carrot tarantor?
Thick plain yogurt works best in carrot tarantor because it coats the carrots without making the mezze runny. Strained yogurt gives an especially thick result, while watery yogurt can loosen the mixture.
Is carrot tarantor served hot or cold?
Carrot tarantor is served cold or chilled, even though the grated carrots are first sautéed. Cool the carrots before adding yogurt, then give the finished mezze time in the refrigerator for the flavors to meld.
How do you stop carrot tarantor from becoming watery?
To keep carrot tarantor from becoming watery, cook off moisture from the grated carrots and let them cool before combining them with thick yogurt. If the yogurt has liquid on top, drain it before mixing.
Can you add walnuts to carrot tarantor?
Yes, walnuts are a common optional addition to carrot tarantor. They add crunch and a nutty flavor; stir in chopped walnuts or scatter them over the top just before serving to keep them crisp.
What do you serve with carrot tarantor?
Carrot tarantor is served as a cold mezze alongside grilled meats, kebabs, or fish, and it also fits a spread of dips and salads. Offer it with bread or pita for scooping.
Can you make carrot tarantor ahead of time?
Yes, carrot tarantor can be made ahead and kept covered in the refrigerator until serving. For the best texture, cool the sautéed carrots fully before mixing them with yogurt, then stir the mezze before bringing it to the table.
Can you freeze carrot tarantor?
Freezing carrot tarantor is not recommended. Yogurt can separate and release water as it thaws, leaving the mezze grainy; instead, prepare and refrigerate the cooked carrots, then mix them with yogurt closer to serving.
Carrot tarantor Vitamins & Minerals
Vitamins
Vitamin A
780µg · 87% DV
B12
0.36µg · 15% DV
B5
0.6mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Sodium
216mg · 9% DV
Calcium
78mg · 8% DV
Potassium ⭐
264mg · 8% DV
Carrot tarantor Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot tarantor
To burn the 102 calories in 1 serving (medium) (120 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 Carrot tarantor?
Carrot tarantor is a Turkish mezze made by softening grated carrots, usually in a little oil, then mixing them with yoghurt and garlic once cooled. Some versions include walnuts, and the texture varies from home to home.
The carrots bring gentle sweetness, while the cool, tangy yoghurt makes the dip creamy, with a little texture from the grated vegetable. In Turkey it is commonly served as part of a mezze spread or alongside grilled meat, kebabs and other small dishes. It also works well with warm flatbread or crisp vegetables for dipping. Carrots contribute fibre, while yoghurt gives the dish its creamy body; use plain yoghurt rather than a richer strained variety for a lighter bowl.
How Nutritious Is Carrot tarantor?
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 Carrot tarantor 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 Carrot tarantor Contain Allergens?
Contains these allergens:
Which Diets Is Carrot tarantor 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
Carrot tarantor Fat Profile
SATURATED
2.76g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.