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Low-oil carrot tarator Calories
Vitamin A-rich yogurt-based appetizer
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil carrot tarator (150 g) has 107 calories. That works out to 71 calories per 100 g. It contains 11.3 g of carbs, 4.9 g of protein, 4.9 g of fat and 2.7 g of fiber. Its 645 µg of Vitamin A covers 72% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low-oil carrot tarator Nutrition Facts
Selected: 1 serving (medium) · 150 g
107
KCAL / 150G
Carbs
11.3g
· 4% DV
Protein
4.9g
· 10% DV
Fat
4.9g
· 6% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 18% · Fat 40%
Low-oil carrot tarator nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 173 mg | 8% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 2.7 g | 10% |
| Protein | 4.9 g | 10% |
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 Serving of Low-oil carrot tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 107 kcal |
| 2 tablespoon (small) | 30 g | 21 kcal |
| 4 tablespoon (medium) | 60 g | 43 kcal |
| 100 g | 100 g | 71 kcal |
| 1 cup (medium) | 120 g | 85 kcal |
| 1 serving (large) | 200 g | 142 kcal |
| 1 pack (medium) | 200 g | 142 kcal |
| 1 serving (extra large) | 250 g | 178 kcal |
Calculated from 71 calories per 100 g.
Frequently Asked Questions About Low-oil carrot tarator
What is low-oil carrot tarator?
Low-oil carrot tarator is a Turkish yogurt-based appetizer made with grated carrots that are usually sautéed in olive oil, then mixed with yogurt and often garlic. It is served chilled, as a meze or side dish.
How do you make low-oil carrot tarator?
Sauté grated carrots in a small amount of olive oil until tender, then let them cool completely. Stir them into yogurt with garlic if desired, and chill before serving. Cooling the carrots first helps keep the yogurt thick.
Can you make low-oil carrot tarator without garlic?
Yes, low-oil carrot tarator can be made without garlic. The sautéed carrots and yogurt still give it its characteristic creamy, gently sweet flavor; add a little dill or chopped walnuts if you want extra flavor or texture.
Should the carrots be cooked for low-oil carrot tarator?
Usually, yes: low-oil carrot tarator is made with grated carrots briefly sautéed until tender. Raw carrots give a crunchier result, but they release moisture differently and do not have the same mellow, cooked flavor as the traditional-style version.
What do you serve with low-oil carrot tarator?
Serve low-oil carrot tarator chilled alongside grilled meat, chicken, rice, or other Turkish meze. Its creamy, tangy yogurt dressing also works well with warm flatbread and makes a fresh contrast to richer dishes.
Can you make low-oil carrot tarator ahead of time?
Yes, low-oil carrot tarator can be made ahead and chilled until serving. Cook and cool the carrots before mixing them with yogurt; making it several hours ahead gives the flavors time to come together.
How long does low-oil carrot tarator last in the fridge?
Low-oil carrot tarator is best eaten within about 2–3 days when kept covered in the refrigerator. Because it contains yogurt, do not leave it out for an extended time, and discard it if its smell or appearance changes.
Can you use Greek yogurt in low-oil carrot tarator?
Yes, Greek yogurt works well in low-oil carrot tarator and makes it especially thick and creamy. If it is too dense to mix easily, loosen it with a spoonful of plain yogurt before adding the cooled carrots.
Is low-oil carrot tarator served hot or cold?
Low-oil carrot tarator is served cold. Let the sautéed carrots cool before mixing them with yogurt, then chill the finished dish; adding hot carrots can thin or disrupt the yogurt.
Can low-oil carrot tarator be frozen?
Freezing low-oil carrot tarator is not recommended. Yogurt tends to separate and turn grainy after thawing, while the carrots can become watery; make a fresh batch or refrigerate leftovers instead.
Low-oil carrot tarator Vitamins & Minerals
Vitamins
Vitamin A
645µg · 72% DV
B2
0.24mg · 18% DV
B12
0.33µg · 14% DV
B6
0.2mg · 12% DV
Minerals
Phosphorus
134mg · 19% DV
Calcium
161mg · 16% DV
Iodine
23µg · 15% DV
Copper
0.09mg · 10% DV
Potassium ⭐
308mg · 9% DV
Sodium
173mg · 8% DV
Low-oil carrot tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil carrot tarator
To burn the 107 calories in 1 serving (medium) (150 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 Low-oil carrot tarator?
Low-oil carrot tarator is a Turkish meze made by softening grated carrots in a little olive oil, then mixing them with yogurt and usually garlic. Some versions include walnuts, and the texture can be thick or spoonable depending on the yogurt used.
The carrots bring gentle sweetness, balanced by cool, tangy yogurt. In Turkey, it is served chilled as part of a meze spread or alongside grilled dishes and other home-cooked meals; elsewhere, it also works well as a dip with bread or raw vegetables. Yogurt contributes some protein, while carrots make this a source of vitamin A. For a lighter version, keep the oil modest and use thick plain yogurt so the tarator stays creamy.
How Nutritious Is Low-oil carrot tarator?
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 Low-oil carrot tarator 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 Low-oil carrot tarator Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil carrot tarator 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
Low-oil carrot tarator Fat Profile
SATURATED
1.13g
MONOUNSATURATED
2.73g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.