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Izmir atom Calories
A Turkish meze made with strained yogurt, garlic, and dried peppers in hot oil; protein-rich and relatively high in fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Izmir atom (60 g) has 101 calories. That works out to 168 calories per 100 g. It contains 3.1 g of carbs, 4.1 g of protein, 7.9 g of fat and 0.5 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Izmir atom Nutrition Facts
Selected: 2 tablespoon (medium) · 60 g
101
KCAL / 60G
Carbs
3.1g
· 1% DV
Protein
4.1g
· 8% DV
Fat
7.9g
· 10% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 16% · Fat 72%
Izmir atom nutrition facts table · 2 tablespoon (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 4.1 g | 8% |
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 Izmir atom?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 60 g | 101 kcal |
| 1 tablespoon (small) | 30 g | 50 kcal |
| 1 serving (small) | 75 g | 126 kcal |
| 100 g | 100 g | 168 kcal |
| ½ cup (half) | 110 g | 185 kcal |
| 4 tablespoon (large) | 120 g | 202 kcal |
| 1 serving (medium) | 120 g | 202 kcal |
| 1 serving (large) | 180 g | 302 kcal |
| 1 cup (whole) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Izmir atom
What is İzmir atom?
İzmir atom is a Turkish meze made with garlicky strained yogurt topped with dried peppers briefly fried in hot oil. It combines a cool, tangy yogurt base with a rich, spicy topping and is usually served as part of a shared meal.
Why is İzmir atom called “atom”?
The name İzmir atom is commonly understood as a playful reference to the meze’s fiery pepper topping. The name does not describe a special ingredient; the dish’s defining feature is the contrast between garlic yogurt and hot, oil-fried dried peppers.
How do you make İzmir atom at home?
Mix strained yogurt with crushed garlic and spread it on a serving plate. Briefly fry dried peppers in oil until fragrant, then spoon the peppers and oil over the yogurt. Take care not to burn the peppers, which can make the topping bitter.
Is İzmir atom served hot or cold?
İzmir atom is generally served with a cool yogurt base and a warm pepper-and-oil topping. Let the fried topping settle briefly before spooning it over the yogurt, rather than heating the whole dish.
What does İzmir atom taste like?
İzmir atom tastes tangy and garlicky from the strained yogurt, with a rich, peppery finish from the hot oil. Its heat can vary considerably depending on the dried peppers, so it is not always intensely spicy.
What can you serve with İzmir atom?
Serve İzmir atom alongside grilled meats, kebabs, or a spread of Turkish meze. Warm flatbread is useful for scooping up the yogurt and pepper oil, while milder dishes make a good contrast to a particularly hot version.
How is İzmir atom different from Turkish haydari?
İzmir atom is topped with dried peppers fried in oil, which gives it its characteristic spicy, glossy finish. Haydari is usually a thick, herbed yogurt meze often made with cheese; it does not typically have İzmir atom’s hot-pepper topping.
Can you make İzmir atom with fresh peppers instead of dried peppers?
You can use fresh peppers, but the result will not have the same concentrated flavor or texture as traditional İzmir atom made with dried peppers. Cook fresh peppers thoroughly in the oil and adjust the amount to suit their heat.
Can İzmir atom be made less spicy?
Yes. Use fewer peppers or choose a milder dried variety, then add the fried topping sparingly. A larger portion of plain strained yogurt alongside the pepper oil also softens the heat without changing the basic character of İzmir atom.
Can you prepare İzmir atom ahead of time?
Yes, prepare the garlic-yogurt base ahead and keep it covered in the refrigerator. Fry the peppers and add the hot oil just before serving; assembling the whole dish too early can leave the yogurt warm and the topping less aromatic.
Izmir atom Vitamins & Minerals
Vitamins
B12
0.25µg · 10% DV
B2
0.11mg · 8% DV
Biotin
1.86µg · 6% DV
Vitamin A
49.2µg · 5% DV
Minerals
Phosphorus
58mg · 8% DV
Sodium
186mg · 8% DV
Calcium
71mg · 7% DV
Selenium
2.76µg · 5% DV
Potassium ⭐
109mg · 3% DV
Izmir atom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Izmir atom
To burn the 101 calories in 2 tablespoon (medium) (60 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 Izmir atom?
İzmir atom is a Turkish meze associated with İzmir, made by mixing thick strained yogurt with garlic and topping it with dried peppers sizzled in hot oil. Its cool, tangy base contrasts with the peppers’ heat and the aroma of the oil; the level of spice depends on the peppers used.
In Turkey, it is usually served chilled as part of a meze spread, alongside grilled foods, or at a rakı table, with bread for scooping. It provides some protein, while its oil topping makes it relatively rich in fat. For a lighter version, use less oil and briefly sizzle the peppers, and serve it with fresh vegetables or salad.
How Nutritious Is Izmir atom?
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 Izmir atom 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 Izmir atom Contain Allergens?
Contains these allergens:
Which Diets Is Izmir atom 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
Izmir atom Fat Profile
SATURATED
3.06g
MONOUNSATURATED
3g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 34.5:1
Above the ideal 4:1 (34.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.