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🥕
Carrots with strained yogurt Calories
Source of protein and vitamin A
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrots with strained yogurt (150 g) has 117 calories. That works out to 78 calories per 100 g. It contains 10.6 g of carbs, 7.8 g of protein, 5.1 g of fat and 2.6 g of fiber. Its 585 µg of Vitamin A covers 65% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Carrots with strained yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
117
KCAL / 150G
Carbs
10.6g
· 4% DV
Protein
7.8g
· 16% DV
Fat
5.1g
· 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 35% · Protein 26% · Fat 39%
Carrots with strained yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.12 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 7.8 g | 16% |
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 Carrots with strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 117 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 0.25 cup (small) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| ½ cup (medium) | 120 g | 94 kcal |
| 0.75 cup (large) | 180 g | 140 kcal |
| 1 cup (large) | 240 g | 187 kcal |
| 1 serving (extra large) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Carrots with strained yogurt
How do you make carrots with strained yogurt?
Carrots with strained yogurt are made by cooking grated carrots in a little olive oil until tender, then mixing them with garlic and strained yogurt once cool. Season with salt and finish with olive oil or herbs. Cooling the carrots first helps keep the yogurt thick.
Are carrots with strained yogurt served hot or cold?
Carrots with strained yogurt are usually served chilled or cool, as a Turkish-style meze. Cooling lets the flavors meld and keeps the yogurt from loosening; take it out shortly before serving and add any crunchy toppings at the table.
Can I use Greek yogurt for carrots with strained yogurt?
Yes, thick Greek yogurt works well in carrots with strained yogurt because it has a consistency similar to strained yogurt. If yours is loose, drain it through a fine sieve or clean cloth first so the finished mixture does not turn watery.
Why are my carrots with strained yogurt watery?
Carrots with strained yogurt turn watery when the cooked carrots are still hot, release too much moisture, or are mixed with loose yogurt. Cook off excess liquid and let the carrots cool completely before combining them with thick yogurt.
Can you freeze carrots with strained yogurt?
No, freezing is not recommended for carrots with strained yogurt. Yogurt often separates and becomes grainy after thawing, while the carrots soften further. Make a fresh batch instead; leftovers keep their texture better when refrigerated in a sealed container.
What can I serve with carrots with strained yogurt?
Carrots with strained yogurt pair well with grilled meats, kebabs, flatbread, and a spread of other small mezze dishes. Their cool, tangy flavor also works beside rice or roasted vegetables, especially when the main dish is warmly spiced.
Do carrots with strained yogurt traditionally contain garlic?
Garlic is a common addition to carrots with strained yogurt, mixed into the yogurt for a savory flavor. It is not essential, though; leave it out for a milder side dish, or add it gradually because its flavor grows stronger as the mixture rests.
Can you add walnuts to carrots with strained yogurt?
Yes, chopped walnuts are a popular topping for carrots with strained yogurt. They add crunch and pair well with the sweet carrot and tangy yogurt; stir some in just before serving or scatter them on top to keep them crisp.
Are carrots with strained yogurt a Turkish dish?
Carrots with strained yogurt are commonly served as a Turkish meze, often made with sautéed carrots, garlic, and thick yogurt. Recipes vary by household, and olive oil, walnuts, or herbs may be added, so there is no single required garnish.
Can you make carrots with strained yogurt ahead of time?
Yes, you can prepare carrots with strained yogurt ahead and keep it covered in the refrigerator. For the best texture, wait to add walnuts, fresh herbs, or other crunchy garnishes until serving, and stir the mixture gently before bringing it to the table.
Carrots with strained yogurt Vitamins & Minerals
Vitamins
Vitamin A
585µg · 65% DV
B2
0.27mg · 21% DV
B12
0.36µg · 15% DV
B6
0.24mg · 14% DV
Minerals
Phosphorus
137mg · 20% DV
Iodine
24µg · 16% DV
Calcium
158mg · 16% DV
Selenium
6.15µg · 11% DV
Potassium ⭐
323mg · 10% DV
Sodium
78mg · 3% DV
Carrots with strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrots with strained yogurt
To burn the 117 calories in 1 serving (medium) (150 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 Carrots with strained yogurt?
Carrots with strained yogurt is a Turkish-style meze made by softening grated carrots, often in a little oil, then cooling and mixing them with thick strained yogurt. Garlic is a common addition, though recipes vary. The carrots bring a gentle sweetness and a tender texture, while the yogurt adds a cool tang and creamy thickness.
It is usually served chilled as part of a spread, alongside grilled foods, or with bread for scooping; it also works as a fresh side for everyday meals. The combination provides protein and vitamin A, with the carrots adding some fibre. For a lighter version, cook the carrots with little oil and let the strained yogurt provide most of the creaminess.
How Nutritious Is Carrots with strained yogurt?
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 Carrots with strained yogurt 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 Carrots with strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Carrots with strained yogurt 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
Carrots with strained yogurt Fat Profile
SATURATED
3.08g
MONOUNSATURATED
1.37g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.