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Source of protein, calcium, and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Garlic Tahini Yogurt (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 2.4 g of carbs, 2.2 g of protein, 3.8 g of fat and 0.7 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
2.2g
· 4% DV
Fat
3.8g
· 5% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 17% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 2.2 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) | 30 g | 54 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 3 tablespoon (large) | 45 g | 81 kcal |
| 0.25 cup (quarter) | 60 g | 108 kcal |
| 1 serving (medium) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| ½ cup (half) | 120 g | 216 kcal |
| 1 cup (whole) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Garlic Tahini Yogurt is a cold sauce or dip made by mixing yogurt with tahini and crushed garlic. Lemon juice and salt are common additions, while a little water can loosen it for drizzling.
To make Garlic Tahini Yogurt, stir tahini and crushed garlic into plain yogurt until smooth, then season with salt and lemon juice. Add water a little at a time if you want a thinner sauce.
Garlic Tahini Yogurt goes well with roasted vegetables, grilled meat, falafel, flatbread, and grain bowls. Serve it as a dip, spread it inside a wrap, or spoon it beside a savory main dish.
No, Garlic Tahini Yogurt is not the same as tzatziki. It gets its distinctive nutty flavor from tahini and usually has no cucumber, while tzatziki commonly combines yogurt, cucumber, garlic, and herbs.
Yes, Garlic Tahini Yogurt can work as a creamy salad dressing. Thin it with a little water or lemon juice until pourable, then toss it with sturdy greens or drizzle it over chopped vegetables.
Garlic Tahini Yogurt can taste bitter if the tahini itself is bitter or the raw garlic is especially strong. Add yogurt and lemon juice gradually to balance the flavor, and taste the tahini before mixing it in.
Yes, Garlic Tahini Yogurt can be made ahead and chilled in a covered container. The garlic flavor often grows stronger as it rests, so taste it before serving and adjust the lemon or seasoning if needed.
Garlic Tahini Yogurt generally keeps for about 2–3 days in a clean, covered container in the refrigerator. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes.
Use thick Greek-style or strained yogurt to keep Garlic Tahini Yogurt from becoming runny. If using regular yogurt, drain off excess liquid first and add any water or lemon juice gradually rather than all at once.
Yes, Garlic Tahini Yogurt can be served alongside hot food, such as roasted vegetables or grilled kebabs. Keep it as a cool accompaniment rather than heating it in a pan, since heating can make the yogurt separate.
Vitamins
B2
0.06mg · 5% DV
B12
0.1µg · 4% DV
B5
0.14mg · 3% DV
Biotin
0.72µg · 2% DV
Minerals
Copper
0.09mg · 10% DV
Phosphorus
57mg · 8% DV
Calcium
59mg · 6% DV
Magnesium
17mg · 4% DV
Potassium ⭐
77mg · 2% DV
Sodium
17mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 54 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.
Garlic tahini yogurt is a thick dip made by mixing yogurt with sesame paste and crushed garlic. It draws on ingredients common across Turkish and wider Middle Eastern cooking, where yogurt-based sauces and tahini both have a place at the table. The proportions can be adjusted at home to make the garlic more or less prominent.
Its tangy, creamy base is balanced by tahini’s toasted sesame flavour and the bite of garlic. Serve it as part of a mezze spread, with grilled vegetables or meats, or alongside flatbread and raw vegetables for dipping. It provides protein and calcium, while tahini contributes much of its fat. For a lighter-tasting dip, use a little less tahini and more yogurt.
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.
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
0.95g
MONOUNSATURATED
1.43g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 68.5:1
Above the ideal 4:1 (68.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.