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Yogurt-based mint dip with garlic; a good source of protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Mint haydari (30 g) has 44 calories. That works out to 145 calories per 100 g. It contains 1.4 g of carbs, 1.9 g of protein, 3.2 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.
Selected: 2 tablespoon (medium) · 30 g
44
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
1.9g
· 4% DV
Fat
3.2g
· 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 13% · Protein 18% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.77 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 1.9 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 44 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 1 serving (small) | 45 g | 65 kcal |
| 4 tablespoon (large) | 60 g | 87 kcal |
| 0.25 cup (quarter) | 60 g | 87 kcal |
| 1 serving (medium) | 75 g | 109 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (large) | 120 g | 174 kcal |
| ½ cup (half) | 120 g | 174 kcal |
| 1 cup (whole) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
Mint haydari is a thick Turkish yogurt dip flavored with mint and garlic. It is served cold as a meze, and its dense, spreadable texture sets it apart from thinner yogurt dips.
Mint haydari is typically made with strained yogurt, mint, garlic, and olive oil. Some home recipes add a little butter or other herbs, but the defining flavors are tangy yogurt, fragrant mint, and garlic.
To make Mint haydari, mix strained yogurt with crushed garlic, mint, and olive oil until smooth. Chill it before serving so the flavors meld, and avoid adding water, which can make the dip runny.
Mint haydari is usually thicker than tzatziki and does not typically rely on cucumber. Tzatziki commonly includes grated cucumber, while Mint haydari gets its main flavor from mint and garlic mixed into strained yogurt.
Mint haydari is served cold. Chilling helps the garlic and mint flavor the yogurt, and the cool, thick dip works especially well alongside grilled meats, kebabs, or other meze.
Serve Mint haydari with warm flatbread, pita, or raw vegetables, or add it to a meze spread. It also pairs well with grilled meat and kebabs, where its cool tang balances smoky, savory flavors.
Yes, but regular yogurt is thinner than strained yogurt and can make Mint haydari runny. Strain it first, or use Greek-style yogurt, to get the thick consistency expected of this dip.
Mint haydari is often watery because the yogurt was not thick enough or liquid was added during mixing. Use strained yogurt, keep added oil modest, and stir gently; chilling will not fully fix a dip that is already too thin.
Store leftover Mint haydari in a covered container in the refrigerator and keep it chilled between servings. Use a clean spoon each time, and discard it if it develops an unusual smell or visibly changes texture.
Freezing Mint haydari is not recommended. Yogurt can separate and turn grainy after thawing, so the dip may lose its smooth, thick texture; prepare it fresh and refrigerate leftovers instead.
Vitamins
B12
0.13µg · 5% DV
B2
0.07mg · 5% DV
Vitamin A
25.5µg · 3% DV
B5
0.13mg · 3% DV
Minerals
Phosphorus
35mg · 5% DV
Calcium
44mg · 4% DV
Sodium
96mg · 4% DV
Iodine
3.3µg · 2% DV
Potassium ⭐
56mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 44 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.
Mint haydari is a Turkish meze made by seasoning thick, strained yoghurt with mint and garlic. Recipes vary, and some include cheese for extra richness. Its cool, dense texture balances the fresh, herbal taste of mint with a savoury garlic bite.
In Turkey, it is usually served chilled alongside other small dishes, with bread for scooping; it also fits naturally into a mezze spread at home. Elsewhere, it pairs well with flatbread, grilled vegetables or crisp vegetable sticks. Yoghurt gives it a useful contribution of protein and calcium, while olive oil can make it more filling. For a lighter dip, use olive oil sparingly and serve generous portions of fresh vegetables alongside.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.77g
MONOUNSATURATED
0.84g
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.