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Harissa yogurt Calories
Spicy, creamy yogurt-based dip
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Harissa yogurt (30 g) has 29 calories. That works out to 97 calories per 100 g. It contains 1.9 g of carbs, 1.4 g of protein, 1.7 g of fat and 0.2 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Harissa yogurt Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1.9g
· 1% DV
Protein
1.4g
· 3% DV
Fat
1.7g
· 2% 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 27% · Protein 20% · Fat 53%
Harissa yogurt nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.4 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 Harissa yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 ounce (small) | 28 g | 27 kcal |
| 1 serving (small) | 45 g | 44 kcal |
| 4 tablespoon (large) | 60 g | 58 kcal |
| 1 serving (medium) | 90 g | 87 kcal |
| 100 g | 100 g | 97 kcal |
| 1 cup (whole) | 245 g | 238 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Harissa yogurt
What is harissa yogurt?
Harissa yogurt is a creamy, spicy dip made by mixing harissa—a North African chili paste—with plain yogurt. Recipes may add lemon, garlic, or olive oil, so the flavor and heat vary with the harissa and the proportions used.
How do you make harissa yogurt?
To make harissa yogurt, stir harissa into plain yogurt a little at a time, tasting as you go. Thick yogurt gives it a dip-like texture; lemon juice or olive oil can round out the flavor. Chill briefly before serving if you have time.
What does harissa yogurt taste like?
Harissa yogurt tastes tangy and creamy, with a savory chili warmth and the spices in the harissa. It can be mildly smoky or quite hot depending on the paste. The yogurt softens the chili’s intensity without making the dip sweet.
What do you serve with harissa yogurt?
Serve harissa yogurt with grilled chicken or meat, roasted vegetables, falafel, flatbread, or grain bowls. It also works as a spread in wraps and sandwiches, where its tangy heat complements roasted or simply seasoned fillings.
How can you make harissa yogurt less spicy?
To make harissa yogurt less spicy, mix in more plain yogurt and add the harissa gradually next time. A little lemon juice can brighten the flavor, but it will not remove the heat. Avoid trying to balance it with lots of salt.
Can harissa yogurt be used as a marinade?
Yes, harissa yogurt can be used as a marinade for chicken or vegetables. Coat the food and refrigerate it while marinating; scrape off excess yogurt before grilling or roasting, since the yogurt can brown or stick. Keep raw-meat marinade separate from serving sauce.
Can you cook with harissa yogurt?
Yes, but add harissa yogurt near the end of cooking or serve it alongside the hot food. Boiling it can cause the yogurt to split, so avoid stirring it into a vigorously simmering sauce.
Can you make harissa yogurt with Greek yogurt?
Yes, Greek yogurt works well in harissa yogurt because its thick texture makes a substantial dip. If it seems too dense, loosen it with a small splash of water or lemon juice before stirring in the harissa.
Is harissa yogurt the same as tzatziki?
No, harissa yogurt is not the same as tzatziki. Harissa yogurt gets its heat and spice from chili paste, while tzatziki is typically made with cucumber, garlic, and herbs. Both are yogurt-based, cool accompaniments, but they taste quite different.
How long does harissa yogurt last in the fridge?
Homemade harissa yogurt is best used within about 3 days when kept covered and refrigerated. Use a clean spoon each time and do not leave it out for a long stretch; discard it if you notice mold, an unusual smell, or a change in color.
Harissa yogurt Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.05mg · 4% DV
B5
0.11mg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
38mg · 5% DV
Calcium
50mg · 5% DV
Sodium
87mg · 4% DV
Selenium
1.08µg · 2% DV
Potassium ⭐
65mg · 2% DV
Harissa yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harissa yogurt
To burn the 29 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 Harissa yogurt?
Harissa yogurt is a creamy dip made by stirring harissa—a North African chilli paste, especially associated with Tunisia—into yogurt. The paste may include garlic and spices as well as chilli, so the heat and flavour vary by recipe; cool, tangy yogurt softens its intensity. It is a modern pairing rather than one fixed traditional recipe.
Serve it as a dip with flatbread or raw vegetables, or spoon it alongside grilled meat, fish or roasted vegetables. It also works as a quick sauce in wraps and grain bowls. The yogurt gives it some protein, while its creamy richness makes a little go a long way. For a milder, lighter-tasting dip, start with a small amount of harissa and add more to taste.
How Nutritious Is Harissa yogurt?
Nutrient density
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.
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 Harissa yogurt Processed?
NOVA 3
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 Harissa yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Harissa 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
Harissa yogurt Fat Profile
SATURATED
0.93g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.