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Good source of protein and calcium, fermented dairy dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (small) of Yogurt with herbs (200 g) has 144 calories. That works out to 72 calories per 100 g. It contains 9.6 g of carbs, 7.8 g of protein, 7 g of fat and 0.8 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 bottle (small) · 200 g
144
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
7.8g
· 16% DV
Fat
7g
· 9% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 24% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.4 g | 22% |
| Trans fat | 0.2 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 0.8 g | 3% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (small) | 200 g | 144 kcal |
| 1 tablespoon (grated) | 15 g | 11 kcal |
| 1 tablespoon (medium) | 30 g | 22 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 120 g | 86 kcal |
| 1 serving (medium) | 180 g | 130 kcal |
| 1 cup (medium) | 200 g | 144 kcal |
| 1 serving (large) | 250 g | 180 kcal |
Calculated from 72 calories per 100 g.
Yogurt with herbs in çirişli yoğurt is a Turkish dish made by mixing yogurt with cooked çiriş, a seasonal wild plant used in regional cooking. Garlic may be added, and recipes vary in how the herb is cooked and seasoned.
To make çirişli yoğurt, wash and trim the çiriş, cook it until tender, then drain and let it cool before folding it into yogurt. Add salt or garlic if desired; mixing hot greens into yogurt can make it watery.
Çiriş has a mild, green, savory flavor that works well with tangy yogurt. Its texture becomes softer after cooking, so the finished yogurt with herbs is more substantial than a plain yogurt dip.
No. The çiriş used in yogurt with herbs is a different wild plant, commonly identified as an Eremurus species, rather than the familiar culinary leek. The leaves may look somewhat leek-like, but the plants are not interchangeable by name.
It is usually cooked before being added to yogurt with herbs. Cooking softens the leaves and is the customary preparation; raw çiriş may be tougher and is not the usual way this dish is made.
Serve yogurt with herbs alongside bulgur, beans, grilled meat, or flatbread. In Turkish meals, çirişli yoğurt can work as a side dish or a dip, depending on how thickly it is prepared.
Yes. To make yogurt with herbs from dried çiriş, soak and cook the plant until tender, then drain it well and let it cool before mixing it with yogurt. Dried çiriş may need different soaking and cooking times than fresh leaves.
Keep yogurt with herbs covered in the refrigerator and eat it within a few days. Use a clean spoon when serving and avoid leaving it out for long; discard it if it develops mold, an unusual smell, or an obvious change in texture.
Freezing finished yogurt with herbs is not recommended because the yogurt can separate and turn watery when thawed. For better texture, freeze the cooked çiriş on its own, thaw it, and mix it with fresh yogurt when you are ready to serve.
Fresh çiriş is generally a spring seasonal ingredient, though its availability varies by region and weather. Yogurt with herbs can also be made outside the season with dried çiriş, after rehydrating and cooking it.
Vitamins
B12
0.9µg · 38% DV
B2
0.36mg · 28% DV
Biotin
5µg · 17% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
210mg · 30% DV
Calcium
280mg · 28% DV
Iodine
18µg · 12% DV
Selenium
6.4µg · 12% DV
Potassium ⭐
370mg · 11% DV
Sodium
96mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 1 bottle (small) (200 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.
Yogurt with herbs is a regional Turkish dish made by combining yogurt with çiriş, a springtime wild green with a mild, leek-like flavour. It is particularly associated with eastern Anatolia. The cooked herb brings a savoury, vegetal note to the yogurt’s gentle tang, and the mixture is usually served cool or at room temperature. Its texture can range from spoonable and thick to softer, depending on the yogurt and how finely the greens are cut.
In Turkey, it makes a refreshing side dish or meze alongside a home-cooked meal, and can also be eaten with bread for a light lunch. As a fermented dairy dish, it provides protein and calcium; a 100 g portion has 3.9 g of protein. Serve it with grilled vegetables or plain bread, or loosen the yogurt with a little water for a lighter consistency.
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
4.4g
MONOUNSATURATED
1.9g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.