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Green Herb Dip Calories
Refreshing yogurt-based dip with fresh green herbs and olive oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Green Herb Dip (30 g) has 33 calories. That works out to 110 calories per 100 g. It contains 1.5 g of carbs, 1.3 g of protein, 2.4 g of fat and 0.3 g of fiber. Its 27.6 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Herb Dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
33
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.3g
· 3% DV
Fat
2.4g
· 3% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 16% · Fat 66%
Green Herb Dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.47 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 1.3 g | 3% |
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 2 Tablespoons of Green Herb Dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 33 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 3 tablespoon (large) | 45 g | 50 kcal |
| 0.25 cup (small) | 60 g | 66 kcal |
| 1 serving (medium) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| ½ cup (medium) | 120 g | 132 kcal |
| 1 cup (large) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Green Herb Dip
What is Green Herb Dip made of?
Green Herb Dip is a cold yogurt-based dip mixed with fresh green herbs and usually olive oil. Recipes vary, but garlic, salt and sometimes lemon are common additions; its defining flavor comes from the herbs rather than a fixed ingredient list.
How do you make Green Herb Dip?
To make Green Herb Dip, stir finely chopped fresh herbs into thick yogurt, then season with olive oil and salt. Add garlic or lemon if you like, and chill it briefly before serving so the flavors blend.
Which herbs work best in Green Herb Dip?
Dill, parsley and mint are reliable choices for Green Herb Dip; chives, cilantro or basil can give it a different character. Use a balanced handful of herbs, and dry them thoroughly after washing so they do not thin the yogurt.
What can you serve with Green Herb Dip?
Green Herb Dip goes well with grilled vegetables, kebabs, chicken, flatbread and raw vegetable sticks. Serve it as a cold meze alongside a meal, or spread it in a wrap; thick yogurt helps it stay in place.
How is Green Herb Dip different from tzatziki?
Green Herb Dip is centered on chopped herbs folded into yogurt, while tzatziki typically includes grated cucumber and is often flavored with garlic and dill or mint. Green Herb Dip may contain no cucumber, so it tends to be thicker and more herb-forward.
How do you keep Green Herb Dip from becoming watery?
Use thick yogurt and dry the herbs completely before chopping them to keep Green Herb Dip from turning watery. If using cucumber or another watery ingredient, squeeze it well first; add salt near serving time because it draws moisture from vegetables.
Can you make Green Herb Dip ahead of time?
Yes, Green Herb Dip can be made ahead and chilled in a covered container. For the freshest color and aroma, chop and stir in the herbs on the day you plan to serve it, then give the dip a quick stir before serving.
How long does Green Herb Dip last in the fridge?
Green Herb Dip generally keeps for about 2–3 days in a covered container in the refrigerator. Discard it if it has been left out for an extended time or develops an unusual smell, visible mold or a changed appearance.
Can you freeze Green Herb Dip?
Freezing Green Herb Dip is not recommended because yogurt can separate and turn grainy as it thaws, while fresh herbs lose their texture and color. Make only what you expect to use and keep leftovers refrigerated instead.
Can Green Herb Dip be made without garlic?
Yes, Green Herb Dip can be made without garlic; garlic is an optional flavoring, not an essential ingredient. Leaving it out lets the fresh herbs stand out and gives the dip a milder taste.
Green Herb Dip Vitamins & Minerals
Vitamins
Vitamin K
27.6µg · 23% DV
B2
0.06mg · 5% DV
B12
0.1µg · 4% DV
Vitamin C
3.45mg · 4% DV
Minerals
Phosphorus
30mg · 4% DV
Iodine
5.7µg · 4% DV
Sodium
87mg · 4% DV
Calcium
38mg · 4% DV
Potassium ⭐
63mg · 2% DV
Green Herb Dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Herb Dip
To burn the 33 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.
What is Green Herb Dip?
Green Herb Dip is a chilled Turkish-style meze made by mixing yoghurt with fresh green herbs and olive oil. Parsley, dill and mint are common choices, though the exact blend varies from kitchen to kitchen. It is cool and tangy, with a creamy texture that becomes thicker when made with strained yoghurt and a fresh, aromatic finish from the herbs.
In Turkey, it is served among other meze, alongside grilled vegetables or meat, or simply with bread; it also makes a refreshing addition to a light summer meal. The yoghurt contributes protein, while olive oil gives the dip much of its richness. For a lighter serving, use the oil sparingly and pair it with crisp vegetables as well as bread.
How Nutritious Is Green Herb Dip?
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 Green Herb Dip 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 Green Herb Dip Contain Allergens?
Contains these allergens:
Which Diets Is Green Herb Dip 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
Green Herb Dip Fat Profile
SATURATED
0.47g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.