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High-protein yogurt with chili flakes Calories
Plain high-protein yogurt seasoned with chili flakes.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-protein yogurt with chili flakes (170 g) has 100 calories. That works out to 59 calories per 100 g. It contains 6.1 g of carbs, 17 g of protein, 0.7 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
High-protein yogurt with chili flakes Nutrition Facts
Selected: 1 cup (medium) · 170 g
100
KCAL / 170G
Carbs
6.1g
· 2% DV
Protein
17g
· 34% DV
Fat
0.7g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 69% · Fat 6%
High-protein yogurt with chili flakes nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 61 mg | 3% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 17 g | 34% |
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 1 Cup of High-protein yogurt with chili flakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 100 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 ounce (small) | 28.4 g | 17 kcal |
| 2 tablespoon (medium) | 30 g | 18 kcal |
| ½ cup (small) | 85 g | 50 kcal |
| 100 g | 100 g | 59 kcal |
| 1 serving (medium) | 150 g | 89 kcal |
| 1 serving (large) | 200 g | 118 kcal |
| 1 serving (extra large) | 250 g | 148 kcal |
Calculated from 59 calories per 100 g.
Frequently Asked Questions About High-protein yogurt with chili flakes
How do you make high-protein yogurt with chili flakes?
Stir chili flakes into plain high-protein yogurt to make high-protein yogurt with chili flakes. Start with a small pinch, taste, and add more if you want extra heat; a drizzle of olive oil is an optional finishing touch.
Can high-protein yogurt with chili flakes be used as a dip?
Yes, high-protein yogurt with chili flakes works as a dip for raw vegetables, pita, or roasted potatoes. Serve it cold, and add a little lemon juice or chopped herbs if you want a brighter, fresher flavor.
What can you serve with high-protein yogurt with chili flakes?
High-protein yogurt with chili flakes pairs well with grilled chicken, kebabs, roasted vegetables, and grain bowls. Its cool, tangy base contrasts with hot or smoky foods, so serve it alongside rather than cooking it into the dish.
Can high-protein yogurt with chili flakes replace sour cream?
Yes, high-protein yogurt with chili flakes can replace sour cream as a cold topping for baked potatoes, tacos, or bowls. It tastes tangier and usually has a lighter texture, so add it after cooking rather than heating it.
Is high-protein yogurt with chili flakes the same as raita?
No, high-protein yogurt with chili flakes is not necessarily raita. Raita commonly includes ingredients such as cucumber, herbs, or additional spices, while this simple version combines yogurt and chili flakes.
Can you heat high-protein yogurt with chili flakes?
You can warm high-protein yogurt with chili flakes gently, but avoid boiling it. High heat can make yogurt separate or turn grainy, so for soups and cooked dishes stir it in after removing the pan from the heat.
Should you use chili flakes or chili powder in high-protein yogurt with chili flakes?
Chili flakes give high-protein yogurt with chili flakes visible pieces and a mild, uneven burst of heat. Chili powder blends in more smoothly and can taste stronger, so use less at first and adjust after tasting.
How long does high-protein yogurt with chili flakes keep in the fridge?
Keep high-protein yogurt with chili flakes covered in the refrigerator and serve it with a clean spoon. Follow the yogurt package’s after-opening guidance, and discard the mixture if it has been left at room temperature for an extended time.
Can you freeze high-protein yogurt with chili flakes?
Freezing high-protein yogurt with chili flakes is not recommended for serving it as a dip. Thawing can leave yogurt watery or grainy; refrigerate it instead and use it while its texture is fresh.
Can high-protein yogurt with chili flakes go in a wrap?
Yes, high-protein yogurt with chili flakes makes a flavorful spread or sauce for wraps. Add it as a cool layer with vegetables and grilled fillings, and avoid putting it directly into a very hot pan where it may separate.
High-protein yogurt with chili flakes Vitamins & Minerals
Vitamins
B12
1.36µg · 57% DV
B2
0.43mg · 33% DV
B5
0.68mg · 14% DV
Biotin
3.4µg · 11% DV
Minerals
Phosphorus
230mg · 33% DV
Calcium
187mg · 19% DV
Iodine
26µg · 17% DV
Zinc
1.02mg · 9% DV
Potassium ⭐
240mg · 7% DV
Sodium
61mg · 3% DV
High-protein yogurt with chili flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein yogurt with chili flakes
To burn the 100 calories in 1 cup (medium) (170 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 High-protein yogurt with chili flakes?
High-protein yogurt with chili flakes combines plain, protein-rich yogurt with a pinch of dried pepper. It draws on a familiar Turkish pairing: yogurt often cools and accompanies savory dishes, while pul biber—Turkish red pepper flakes—adds gentle heat. It is a simple seasoned yogurt rather than a cooked dish.
Its thick, spoonable texture and cool tang balance the pepper’s warmth. Serve it as a dip with vegetables or flatbread, alongside grilled food, or as a quick savory snack; it also works well with everyday meals beyond Turkey. At 10 g of protein per 100 g, it makes a protein-rich option. Pair it with fresh herbs and cucumber for a lighter-tasting bowl, or add more chili if you prefer extra heat.
How Nutritious Is High-protein yogurt with chili flakes?
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 High-protein yogurt with chili flakes 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 High-protein yogurt with chili flakes Contain Allergens?
Contains these allergens:
Which Diets Is High-protein yogurt with chili flakes 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
High-protein yogurt with chili flakes Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.