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Lebeniye dip Calories
Yogurt-based, garlicky and refreshing mezze dip
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Lebeniye dip (30 g) has 35 calories. That works out to 118 calories per 100 g. It contains 1.7 g of carbs, 1.4 g of protein, 2.5 g of fat and 0.1 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lebeniye dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
35
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
1.4g
· 3% DV
Fat
2.5g
· 3% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 16% · Fat 65%
Lebeniye dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.1 g | 0% |
| 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 Lebeniye dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 35 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 1 serving (small) | 45 g | 53 kcal |
| 4 tablespoon (large) | 60 g | 71 kcal |
| 0.25 cup (quarter) | 60 g | 71 kcal |
| 1 serving (medium) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| ½ cup (half) | 120 g | 142 kcal |
| 1 cup (whole) | 240 g | 283 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Lebeniye dip
What is Lebeniye dip made of?
Lebeniye dip is a yogurt-based mezze seasoned with garlic. Recipes may also include herbs, spices or a little oil, so the exact flavor and thickness vary; a homemade version is generally made from simple, minimally processed ingredients.
Is Lebeniye dip the same as lebeniye soup?
No, Lebeniye dip is not the same dish as lebeniye soup. The dip is a cold yogurt mezze, while the soup is a cooked dish commonly made with yogurt and additions such as chickpeas, rice or meatballs.
How do you serve Lebeniye dip?
Lebeniye dip is usually served chilled or cool as part of a mezze spread. It works well alongside grilled meats, kebabs and roasted vegetables, or as a dip for bread and crisp vegetables.
Can you make Lebeniye dip ahead of time?
Yes, you can make Lebeniye dip ahead and keep it covered in the refrigerator. The garlic flavor may grow stronger as it sits, so taste it before serving and stir it well to restore an even texture.
Why is my Lebeniye dip runny?
Lebeniye dip can turn runny when the yogurt releases liquid or when watery ingredients are added without draining them. For a thicker dip, use strained yogurt, drain any vegetables thoroughly and mix shortly before serving.
Can Lebeniye dip be frozen?
No, freezing is not recommended for Lebeniye dip. Yogurt can separate and become grainy after thawing, leaving the dip watery; make a fresh batch or refrigerate it and use it while its texture is still good.
What can I use instead of strained yogurt in Lebeniye dip?
You can use plain natural yogurt instead of strained yogurt in Lebeniye dip, but the result will be looser. Drain the yogurt through a clean cloth in the refrigerator first if you want a thicker, spoonable consistency.
How can you make Lebeniye dip less garlicky?
Use less garlic in Lebeniye dip and mix it in gradually, tasting as you go. Garlic can become more pronounced after the dip rests, so start with a small amount and adjust just before serving.
Can Lebeniye dip be used as a sandwich sauce?
Yes, Lebeniye dip can work as a sandwich spread or sauce, especially with grilled vegetables or meat. Choose a thick yogurt base so it stays on the bread rather than making the filling soggy.
How can you make Lebeniye dip lighter?
To make Lebeniye dip lighter, use plain lower-fat yogurt and keep added oil modest. Fresh herbs, mint or a little lemon can add brightness without relying on extra oil.
Lebeniye dip Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.63µg · 2% DV
Vitamin A
18.6µg · 2% DV
Minerals
Phosphorus
30mg · 4% DV
Sodium
93mg · 4% DV
Calcium
40mg · 4% DV
Iodine
3.3µg · 2% DV
Potassium ⭐
50mg · 1% DV
Lebeniye dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lebeniye dip
To burn the 35 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 Lebeniye dip?
Lebeniye dip is a cool, yogurt-based Turkish mezze seasoned with garlic. Its name is associated with lebeniye, a dish known in southeastern Turkish cooking, though the ingredients and thickness of the dip can vary from one preparation to another.
Tangy yogurt softens the bite of the garlic, making the dip refreshing and easy to scoop with bread. In Turkey it fits naturally on a meze spread or alongside kebabs and grilled foods; elsewhere, serve it with flatbread, vegetables or a shared meal. Yogurt gives it some protein, while its richness depends partly on the yogurt used. For a lighter version, choose lower-fat yogurt, adding strained yogurt sparingly if you want a thicker texture.
How Nutritious Is Lebeniye dip?
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 Lebeniye dip 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 Lebeniye dip Contain Allergens?
Contains these allergens:
Which Diets Is Lebeniye dip 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
Lebeniye dip Fat Profile
SATURATED
1.47g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.