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Haydari with panko Calories
Yogurt-based meze with added panko
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Haydari with panko (40 g) has 73 calories. That works out to 182 calories per 100 g. It contains 4.5 g of carbs, 2.6 g of protein, 4.8 g of fat and 0.2 g of fiber. Its 47.2 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Haydari with panko Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
73
KCAL / 40G
Carbs
4.5g
· 2% DV
Protein
2.6g
· 5% DV
Fat
4.8g
· 6% 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 25% · Protein 15% · Fat 60%
Haydari with panko nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 2.6 g | 5% |
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 Haydari with panko?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 73 kcal |
| 1 tablespoon (small) | 20 g | 36 kcal |
| 1 serving (small) | 60 g | 109 kcal |
| 4 tablespoon (large) | 80 g | 146 kcal |
| 100 g | 100 g | 182 kcal |
| 1 serving (medium) | 100 g | 182 kcal |
| ½ cup (medium) | 120 g | 218 kcal |
| 1 serving (large) | 150 g | 273 kcal |
| 1 cup (large) | 240 g | 437 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Haydari with panko
What is Haydari with panko?
Haydari with panko is a yogurt-based Turkish meze made by adding panko breadcrumbs to haydari. The coarse Japanese-style breadcrumbs give the creamy dip a crisp contrast, especially when stirred in just before serving.
How do you make Haydari with panko?
To make Haydari with panko, mix thick or strained yogurt with garlic and herbs such as dill, then fold in panko. Add the breadcrumbs just before serving so they retain their texture instead of softening in the yogurt.
What is the difference between Haydari with panko and cacık?
Haydari with panko is a thick, spoonable meze, while cacık is commonly made thinner with yogurt, cucumber, and sometimes water. Panko adds a crunchy element to haydari that is not typical of cacık.
What do you serve with Haydari with panko?
Haydari with panko goes well with grilled meat, kebabs, and other meze dishes. Serve it with warm flatbread or pita as a dip, adding the panko shortly before it reaches the table for the best crunch.
Does panko need to be toasted for Haydari with panko?
No, panko does not need to be toasted for Haydari with panko. For a deeper, lightly nutty flavor and extra crispness, briefly toast it in a pan, let it cool, and then add it to the yogurt mixture.
Which herbs go well in Haydari with panko?
Dill and garlic are classic flavors for Haydari with panko, and mint also works well. A little olive oil or red pepper can be used as a finishing touch without overwhelming the yogurt or the breadcrumbs.
Why does Haydari with panko become watery?
Haydari with panko can turn watery if the yogurt is not thick enough or releases liquid while it sits. Use strained yogurt, avoid watery additions such as cucumber, and add the panko just before serving.
Can you make Haydari with panko ahead of time?
Yes, you can prepare the yogurt base for Haydari with panko ahead and keep it covered in the refrigerator. Wait to stir in the panko until serving, since breadcrumbs left in the dip will absorb moisture and soften.
How long does Haydari with panko last in the fridge?
Haydari with panko keeps for about two to three days in a covered container in the refrigerator. The panko will lose its crunch over time, so for the best texture, store it separately and add it when serving.
Can you freeze Haydari with panko?
Freezing Haydari with panko is not recommended. Yogurt dips can separate and become watery after thawing, and the panko loses its crispness; make a fresh batch and refrigerate it instead.
Haydari with panko Vitamins & Minerals
Vitamins
B2
0.08mg · 6% DV
B12
0.15µg · 6% DV
Vitamin K
7.2µg · 6% DV
Vitamin A
36.8µg · 4% DV
Minerals
Sodium
168mg · 7% DV
Phosphorus
47mg · 7% DV
Calcium
51mg · 5% DV
Selenium
2.72µg · 5% DV
Potassium ⭐
74mg · 2% DV
Haydari with panko Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Haydari with panko
To burn the 73 calories in 2 tablespoon (medium) (40 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 Haydari with panko?
Haydari with panko is a Turkish yogurt-based meze, usually made with thick or strained yogurt and flavoured with garlic and herbs such as dill or mint. Panko—coarse Japanese-style breadcrumbs—may be mixed in or sprinkled on top, adding a different texture to the traditionally smooth, creamy dip. Its tangy, savoury flavour works well served chilled.
In Turkey, haydari is commonly part of a meze spread, served with bread or alongside grilled dishes; it also fits easily into a shared table elsewhere. The yogurt contributes protein, while panko and any added oil bring carbohydrates and fat. For a lighter version, use less oil and panko, or serve a modest portion with vegetables as well as bread.
How Nutritious Is Haydari with panko?
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
Low
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 Haydari with panko 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 Haydari with panko Contain Allergens?
Contains these allergens:
Which Diets Is Haydari with panko Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Haydari with panko Fat Profile
SATURATED
2.04g
MONOUNSATURATED
1.24g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.