1 cup (medium) of Garlic yogurt (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 7.8 g of carbs, 6.8 g of protein, 4.8 g of fat and 0.3 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Garlic yogurt?

Garlic yogurt is a simple Turkish preparation of plain yogurt mixed with crushed or finely chopped garlic. It can be thick enough to spoon or looser, depending on the yogurt, with a tangy creaminess balanced by garlic’s sharp, savory bite. It is served as a dip or sauce rather than usually eaten on its own.

In Turkey, it is a familiar topping for mantı and a popular accompaniment to cooked or grilled vegetables, kebabs and other savoury dishes. Elsewhere, it works just as well alongside roasted vegetables, flatbreads or grilled foods. It provides protein and calcium; for a lighter, more pourable sauce, use regular yogurt instead of strained yogurt, and add fresh herbs if you like.

Garlic yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

4.5g

· 9% DV

Fat

3.2g

· 4% DV

Fiber

0.2g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 31% · Protein 27% · Fat 42%

Garlic yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.45mg · 9% DV

Biotin

2.2µg · 7% DV

Minerals

Calcium

140mg · 14% DV

Phosphorus

95mg · 14% DV

Zinc

1mg · 9% DV

Iodine

12µg · 8% DV

How Nutritious Is Garlic yogurt?

Nutrient density

High

60/ 100

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

40/ 100

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.

Garlic yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Garlic yogurt

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Garlic 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 Garlic yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Garlic 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

Garlic yogurt Fat Profile

SATURATED

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Garlic yogurt

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

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61 kcal

🥛

Cream

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Frequently Asked Questions About Garlic yogurt

How do you make garlic yogurt?

Garlic yogurt is made by stirring crushed or finely grated garlic into plain yogurt. Whisk the yogurt until smooth, add the garlic gradually, and chill it briefly before serving so the flavors blend.

What do you eat garlic yogurt with?

Garlic yogurt is commonly served with kebabs, grilled meats, roasted vegetables, and fried foods. It also works as a topping for Turkish mantı; spoon it on after cooking rather than boiling it with the dish.

Is garlic yogurt the same as tzatziki?

No, garlic yogurt is usually plain yogurt seasoned with garlic, while tzatziki typically includes cucumber and often herbs such as dill or mint. Tzatziki is generally more cucumber-forward and can be looser in texture.

Can you use Greek yogurt to make garlic yogurt?

Yes, Greek yogurt makes garlic yogurt especially thick and creamy. If it seems too dense for a dip, loosen it with a small spoonful of water or olive oil, adding a little at a time.

Why does garlic yogurt get watery?

Garlic yogurt gets watery when liquid separates from the yogurt or when watery ingredients are mixed in. Use thick yogurt, drain regular yogurt first, and stir the mixture before serving to bring its texture back together.

How long does garlic yogurt last in the fridge?

Garlic yogurt generally keeps for 3–4 days in a covered container in the refrigerator. Use a clean spoon each time and discard it if it has been left out for a long time or develops an unusual smell or appearance.

Can you make garlic yogurt ahead of time?

Yes, garlic yogurt can be made several hours ahead and refrigerated in a covered container. The garlic flavor grows stronger as it sits, so add it gradually and taste the mixture before serving.

Can garlic yogurt be heated or cooked?

Garlic yogurt can accompany hot food, but boiling it may cause the yogurt to split. For a smooth topping, take the dish off the heat first and add the garlic yogurt just before serving.

Can you freeze garlic yogurt?

Freezing garlic yogurt is not recommended because thawing often makes it grainy and watery. It is best prepared fresh or kept refrigerated for a few days; stir it before serving if a little liquid separates.

Does garlic yogurt contain live probiotics?

Garlic yogurt may contain live cultures if it is made with yogurt that still has them, but heating can reduce those cultures. For the best chance of retaining them, serve garlic yogurt cold or add it after cooking.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026