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Mediterranean haydari Calories
Protein- and calcium-containing yogurt and cheese dip
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mediterranean haydari (30 g) has 46 calories. That works out to 154 calories per 100 g. It contains 1.3 g of carbs, 2.1 g of protein, 3.5 g of fat and 0.1 g of fiber. Its 0.2 µg of B12 covers 7% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mediterranean haydari Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
46
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
2.1g
· 4% DV
Fat
3.5g
· 4% 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 12% · Protein 19% · Fat 69%
Mediterranean haydari nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.04 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 2.1 g | 4% |
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 Mediterranean haydari?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 46 kcal |
| 1 teaspoon (small) | 5 g | 8 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 3 tablespoon (large) | 45 g | 69 kcal |
| 0.25 cup (quarter) | 60 g | 92 kcal |
| 1 serving (medium) | 75 g | 116 kcal |
| 100 g | 100 g | 154 kcal |
| ½ cup (half) | 120 g | 185 kcal |
| 1 serving (large) | 150 g | 231 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Mediterranean haydari
What is Mediterranean haydari?
Mediterranean haydari is a thick, savory yogurt-and-cheese dip, usually flavored with garlic and herbs. It is served cold as a meze or appetizer, often with bread, vegetables, or grilled food.
How do you make Mediterranean haydari?
To make Mediterranean haydari, mash cheese into thick yogurt, then mix in garlic, chopped herbs, and a little olive oil. Chill it before serving so the flavors meld and the dip firms up.
How is Mediterranean haydari different from tzatziki?
Mediterranean haydari is typically thicker and often includes cheese, while tzatziki usually gets its texture and freshness from grated cucumber mixed into yogurt. Haydari is commonly served as a spreadable dip; tzatziki is often looser.
What should you serve with Mediterranean haydari?
Serve Mediterranean haydari with pita, flatbread, or crisp raw vegetables. It also works alongside grilled vegetables and meats as part of a shared appetizer spread; a drizzle of olive oil makes a simple finishing touch.
Can you make Mediterranean haydari ahead of time?
Yes, Mediterranean haydari can be made ahead and kept covered in the refrigerator for about 2–3 days. Stir it before serving if liquid has separated, and avoid leaving the dairy-based dip at room temperature for a long stretch.
Why is Mediterranean haydari watery?
Mediterranean haydari can turn watery when the yogurt releases whey or when watery ingredients are mixed in. Drain the yogurt or the finished dip through a fine sieve, or stir in thicker yogurt and mashed cheese to restore its body.
Can Mediterranean haydari be used as a sandwich spread?
Yes, Mediterranean haydari works well as a sandwich or wrap spread because its thick yogurt-and-cheese base clings to the bread. Pair it with roasted vegetables or greens, and use a modest layer so the bread does not become soggy.
Which herbs go well in Mediterranean haydari?
Dill and mint are classic choices for Mediterranean haydari, while parsley adds a fresh, mild note. Chop fresh herbs finely and add them gradually so they complement, rather than overwhelm, the garlic and cheese.
Can you make Mediterranean haydari without cheese?
Yes, you can make Mediterranean haydari without cheese, though it will taste less savory and may be softer. Use well-drained thick yogurt and season with garlic, herbs, and a little olive oil; chill it to help the texture set.
How do you make Mediterranean haydari less salty?
To make Mediterranean haydari less salty, use less cheese or choose a milder, lower-salt cheese, then adjust the seasoning only after mixing. Thick plain yogurt and fresh herbs can balance the flavor without adding more salt.
Mediterranean haydari Vitamins & Minerals
Vitamins
B12
0.16µg · 7% DV
B2
0.07mg · 5% DV
Vitamin A
28.2µg · 3% DV
Biotin
0.93µg · 3% DV
Minerals
Sodium
140mg · 6% DV
Phosphorus
41mg · 6% DV
Calcium
52mg · 5% DV
Iodine
5.4µg · 4% DV
Potassium ⭐
53mg · 2% DV
Mediterranean haydari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean haydari
To burn the 46 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 Mediterranean haydari?
Mediterranean haydari is a Turkish-style dip made with thick strained yoghurt and cheese, commonly seasoned with garlic and herbs such as dill or mint. It is creamy and spreadable, with a tangy yoghurt base balanced by the cheese’s savoury, salty flavour.
In Turkey, haydari is often served as a meze with toasted bread, alongside grilled foods, or spread on bread at breakfast. The yoghurt and cheese contribute protein and calcium; this version provides 7.1 g of protein per 100 g. For a lighter way to serve it, offer cucumber, pepper or carrot sticks for dipping, or use it as a cool contrast to grilled vegetables.
How Nutritious Is Mediterranean haydari?
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 Mediterranean haydari 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 Mediterranean haydari Contain Allergens?
Contains these allergens:
Which Diets Is Mediterranean haydari 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
✓ Suitable
Low FODMAP
— Not suitable
Mediterranean haydari Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.64g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.