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Oil-free pepper yogurt Calories
Light oil-free meze with protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-free pepper yogurt (150 g) has 96 calories. That works out to 64 calories per 100 g. It contains 7.7 g of carbs, 5.7 g of protein, 4.8 g of fat and 1.2 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Oil-free pepper yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
96
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
5.7g
· 11% DV
Fat
4.8g
· 6% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 24% · Fat 44%
Oil-free pepper yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.15 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 5.7 g | 11% |
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 Oil-free pepper yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 96 kcal |
| 2 tablespoon (small) | 30 g | 19 kcal |
| 4 tablespoon (medium) | 60 g | 38 kcal |
| 100 g | 100 g | 64 kcal |
| ½ cup (half) | 100 g | 64 kcal |
| 1 cup (large) | 200 g | 128 kcal |
| 1 serving (large) | 250 g | 160 kcal |
| 2 serving (double) | 300 g | 192 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Oil-free pepper yogurt
What is oil-free pepper yogurt, and how do you make it?
Oil-free pepper yogurt is a Turkish-style meze made by combining cooked peppers with yogurt. Roast, grill, or cook the peppers in a nonstick pan without oil, let them cool, then fold them into yogurt with garlic if desired.
How do you cook peppers for oil-free pepper yogurt without frying them?
Roast or grill the peppers, or soften them in a covered nonstick pan, for oil-free pepper yogurt. Let them cool and drain off excess liquid before mixing; this keeps the yogurt from turning watery.
Which peppers work best in oil-free pepper yogurt?
Red bell peppers or sweet pointed peppers work well in oil-free pepper yogurt. Roasted red peppers bring a sweeter flavor, while mixing red and green peppers gives the meze a more varied taste and color.
Should you peel peppers for oil-free pepper yogurt?
Peeling the peppers for oil-free pepper yogurt is optional. Remove the skins after roasting if they come away easily and you prefer a smoother texture; leaving them on gives the meze a more rustic feel.
Why does oil-free pepper yogurt turn watery?
Oil-free pepper yogurt turns watery when the cooked peppers release liquid or the yogurt is too thin. Cool and drain the peppers, use thick plain yogurt, and combine the two close to serving time.
Can you mix hot peppers into oil-free pepper yogurt?
No, let the peppers cool before mixing them into oil-free pepper yogurt. Adding them hot can loosen the yogurt and spoil its creamy texture; cooling also makes the dish easier to chill and serve.
Does oil-free pepper yogurt need garlic?
No, garlic is optional in oil-free pepper yogurt. Garlic stirred into the yogurt is a common savory variation, but the dish also works with plain yogurt if you want the roasted pepper flavor to stand out.
Is oil-free pepper yogurt served hot or cold?
Oil-free pepper yogurt is usually served cool or at room temperature as a meze or side dish. Chilling it briefly after mixing helps the flavors come together, but serve it before it sits long enough to become watery.
Can you make oil-free pepper yogurt ahead of time?
Yes, you can prepare oil-free pepper yogurt ahead. For the best texture, cook and drain the peppers in advance, refrigerate them covered, and stir them into the yogurt shortly before serving.
Can oil-free pepper yogurt be frozen?
Freezing oil-free pepper yogurt is not recommended. Yogurt can separate and become grainy after thawing, and the peppers may turn soft; prepare the meze fresh and keep leftovers covered in the refrigerator instead.
Oil-free pepper yogurt Vitamins & Minerals
Vitamins
Vitamin C
36mg · 40% DV
B12
0.48µg · 20% DV
B2
0.24mg · 18% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
153mg · 22% DV
Calcium
192mg · 19% DV
Iodine
27µg · 18% DV
Selenium
4.65µg · 8% DV
Potassium ⭐
275mg · 8% DV
Sodium
87mg · 4% DV
Oil-free pepper yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free pepper yogurt
To burn the 96 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 Oil-free pepper yogurt?
Oil-free pepper yogurt is a Turkish home-style dish of cooked peppers combined with yogurt. The peppers are softened first, then mixed with or spooned over the yogurt once cool. Their gentle sweetness and tender texture contrast with the yogurt’s cool tang. It is commonly served chilled or at room temperature as a meze or a side dish, alongside a main meal and often with bread; it also works well on a shared table of small plates. With no added oil, it is a light choice that still brings protein and calcium from the yogurt. It provides 64 calories per 100 g. Let the peppers cool before mixing them in to keep the yogurt smooth.
How Nutritious Is Oil-free pepper yogurt?
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 Oil-free pepper yogurt 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 Oil-free pepper yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free pepper yogurt 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
Oil-free pepper yogurt Fat Profile
SATURATED
3g
MONOUNSATURATED
1.29g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.