EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
A thick, smooth white dairy dip sits in a shallow dish, its surface swirled and dotted with fine green mint flecks, with a light drizzle of olive oil.
●Low GI

Mint haydari Calories

Yogurt-based mint dip with garlic; a good source of protein and calcium.

CALORIES · 100 G

145kcal

GI

15low

POTASSIUM · 100 G

185mg

FIBER · 100 G

0.4g

Quick answer

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.

Mint haydari Nutrition Facts

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%

Mint haydari nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories44 kcal
Total fat3.2 g4%
Saturated fat1.77 g9%
Trans fat0.05 g
Sodium96 mg4%
Total carbohydrate1.4 g1%
Fiber0.1 g0%
Protein1.9 g4%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 2 Tablespoons of Mint haydari?

ServingAmountCalories
2 tablespoon (medium)30 g44 kcal
1 tablespoon (small)15 g22 kcal
1 serving (small)45 g65 kcal
4 tablespoon (large)60 g87 kcal
0.25 cup (quarter)60 g87 kcal
1 serving (medium)75 g109 kcal
100 g100 g145 kcal
1 serving (large)120 g174 kcal
½ cup (half)120 g174 kcal
1 cup (whole)240 g348 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Mint haydari

What is Mint haydari?

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.

What is in Mint haydari?

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.

How do you make Mint haydari at home?

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.

How is Mint haydari different from tzatziki?

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.

Is Mint haydari served hot or cold?

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.

What should I serve with Mint haydari?

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.

Can you use regular yogurt to make Mint haydari?

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.

Why is my Mint haydari watery?

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.

How should you store leftover Mint haydari?

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.

Can you freeze Mint haydari?

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.

Mint haydari Vitamins & Minerals

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

Mint haydari Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mint haydari

To burn the 44 calories in 2 tablespoon (medium) (30 g):

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mint haydari?

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.

How Nutritious Is Mint haydari?

Nutrient density

Medium

58/ 100

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

37/ 100

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 Mint 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 Mint haydari Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mint 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

— Not suitable

Low FODMAP

— Not suitable

Mint haydari Fat Profile

SATURATED

1.77g

MONOUNSATURATED

0.84g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

Compare Mint haydari

🥣vs🥒
Mint haydari vs Tzatziki85 kcal more per 100 g
→
🥣vs🧀
Mint haydari vs Cheddar Cheese257 kcal fewer per 100 g
→
🥣vs🧀
Mint haydari vs Tulum Cheese225 kcal fewer per 100 g
→
🥣vs🥛
Mint haydari vs Milk81 kcal more per 100 g
→

Foods Similar to Mint haydari

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Have another question about Mint haydari?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.