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Carrot Tarator (with Yogurt) Calories
Carrot tarator with yogurt is a Turkish meze made from grated carrots, yogurt, garlic, and olive oil.
CALORIES
GI
POTASSIUM
FIBER
Carrot Tarator (with Yogurt) Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
8.5g
· 38%
Protein
2.2g
· 10%
Fat
5.2g
· 52%
Fiber
2.1g
Carrot Tarator (with Yogurt) Vitamins & Minerals
Vitamins
Vitamin A
650µg · 72% DV
B2
0.12mg · 9% DV
Vitamin K
9µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Calcium
65mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Sodium
120mg · 5% DV
Carrot Tarator (with Yogurt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Carrot Tarator (with 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 Carrot Tarator (with Yogurt) Contain Allergens?
Contains these allergens:
Which Diets Is Carrot Tarator (with 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
Carrot Tarator (with Yogurt) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Carrot Tarator (with Yogurt)
Carrot Tarator (with Yogurt) — Frequently Asked Questions
Can carrot tarator with yogurt be made ahead?
Yes, it can be prepared several hours before serving. To limit excess liquid, add salt close to serving time whenever possible.
How long does carrot tarator with yogurt keep in the fridge?
Store it in an airtight container in the refrigerator for up to about 2 days. Because it contains yogurt, it should not sit at room temperature for long.
Can carrot tarator with yogurt be frozen?
Freezing is not recommended. Yogurt can separate after thawing, while the carrots may release water and leave the dip grainy or watery.
Why does carrot tarator become watery, and how can I prevent it?
Moisture from the carrots and natural separation in yogurt can cause this. Let cooked carrots cool fully, use thick yogurt, and season with salt just before serving.
Is it better to use raw or cooked carrots in carrot tarator?
Briefly sautéed carrots become sweeter and softer, which gives the dish a more traditional, mellow texture. Raw grated carrots create a fresher taste and firmer bite; either option works.
What goes well with carrot tarator with yogurt?
It pairs well with grilled chicken, fish, meatballs, roasted vegetables, and bean-based dishes. Its cool, tangy flavor helps balance richer or spicier main courses.
Do you have to add garlic to carrot tarator?
No. Garlic is a common flavoring but is not essential; for a milder version, use less or replace it with herbs such as dill or mint and a little lemon zest.
Is carrot tarator with yogurt good after a workout?
It can work as part of a post-workout meal, with yogurt contributing protein and carrots adding carbohydrate and fiber. After hard training, pair it with a more substantial protein food and a grain or other carbohydrate source for fuller recovery.
Is carrot tarator with yogurt okay to eat at night?
For most people, it can be a light evening side dish. However, garlic, yogurt, or a richer preparation may worsen reflux or indigestion in sensitive individuals, so a smaller portion may be better.
Who should be cautious with carrot tarator with yogurt?
People with a milk protein allergy should avoid it, while those with lactose intolerance may tolerate a version made with lactose-free yogurt better. Anyone with a weakened immune system should choose pasteurized yogurt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.