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🥕

●Low GI

Orzo carrot tarator Calories

Yogurt-based carrot and orzo dip

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

118kcal

GI

48low

POTASSIUM · 100 G

185mg

FIBER · 100 G

1.4g

Quick answer

1 serving (medium) of Orzo carrot tarator (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 19.8 g of carbs, 6.1 g of protein, 8.3 g of fat and 2.1 g of fiber. Its 615 µg of Vitamin A covers 68% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Orzo carrot tarator Nutrition Facts

Selected: 1 serving (medium) · 150 g

177

KCAL / 150G

Carbs

19.8g

· 7% DV

Protein

6.1g

· 12% DV

Fat

8.3g

· 11% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 14% · Fat 42%

Orzo carrot tarator nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories177 kcal
Total fat8.3 g11%
Saturated fat1.77 g9%
Trans fat0.02 g
Sodium233 mg10%
Total carbohydrate19.8 g7%
Fiber2.1 g8%
Protein6.1 g12%

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 Orzo carrot tarator?

ServingAmountCalories
1 serving (medium)150 g177 kcal
2 tablespoon (small)45 g53 kcal
4 tablespoon (medium)90 g106 kcal
100 g100 g118 kcal
1 cup (medium)150 g177 kcal
1 serving (large)220 g260 kcal
1 cup (large)250 g295 kcal
1 pack (large)400 g472 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Orzo carrot tarator

What is orzo carrot tarator?

Orzo carrot tarator is a Turkish yogurt-based meze made with cooked orzo and softened carrots, often seasoned with garlic. It is served chilled as a side or part of a spread of small dishes.

How do you make orzo carrot tarator?

To make orzo carrot tarator, sauté grated carrots until tender, cook the orzo, then let both cool. Fold them into yogurt mixed with garlic and salt, and chill the mixture before serving.

Is orzo carrot tarator served hot or cold?

Orzo carrot tarator is served cold. The cooked carrots and pasta should cool before they are mixed with yogurt, then the finished meze can be chilled so its flavors meld and its texture firms up.

Is orzo carrot tarator a traditional Turkish dish?

Orzo carrot tarator is a Turkish-style meze built around the familiar combination of yogurt and vegetables. Recipes vary from kitchen to kitchen, so it is better understood as a variation of yogurt-based tarator than as one fixed recipe.

Is orzo in orzo carrot tarator pasta or rice?

Orzo is pasta, not rice. It is a small rice-shaped pasta made from wheat, and in orzo carrot tarator it adds a tender, distinct texture among the grated carrots and yogurt.

Can you use Greek yogurt in orzo carrot tarator?

Yes, Greek yogurt works in orzo carrot tarator and gives the dip a thicker texture. If it is very dense, loosen it with a spoonful of water or regular yogurt before mixing in the cooled vegetables and pasta.

How do you stop orzo carrot tarator from getting watery?

To keep orzo carrot tarator from turning watery, drain the cooked orzo well and let the sautéed carrots cool before adding yogurt. Thick yogurt also helps; avoid mixing hot ingredients into the yogurt base.

Can you make orzo carrot tarator ahead of time?

Yes, you can make orzo carrot tarator ahead and refrigerate it in a covered container. For the best texture, cool the cooked ingredients fully before mixing, and stir the dip before serving if it has settled.

What should you serve with orzo carrot tarator?

Orzo carrot tarator pairs well with grilled meat, chicken, or a table of Turkish meze. Serve it with warm flatbread or alongside other small dishes; its cool, creamy texture complements savory mains.

Can you freeze orzo carrot tarator?

Freezing orzo carrot tarator is not recommended. Yogurt can separate after thawing, while the carrots and orzo may become soft and watery, so this meze is best prepared fresh or kept chilled for a short time.

Orzo carrot tarator Vitamins & Minerals

Vitamins

Vitamin A

615µg · 68% DV

B12

0.48µg · 20% DV

B2

0.24mg · 18% DV

Biotin

3.15µg · 11% DV

Minerals

Phosphorus

137mg · 20% DV

Selenium

9.3µg · 17% DV

Calcium

162mg · 16% DV

Iodine

18µg · 12% DV

Sodium

233mg · 10% DV

Potassium ⭐

278mg · 8% DV

Orzo carrot tarator Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

9
Low

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

How to Burn Off Orzo carrot tarator

To burn the 177 calories in 1 serving (medium) (150 g):

🚶

44min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

What is Orzo carrot tarator?

Orzo carrot tarator is a Turkish cold meze made with grated carrot, small pasta and yoghurt. The carrot is usually softened in a pan, then combined with cooked orzo and yoghurt once cool; garlic and seasoning may be added. It is a homestyle variation on the yoghurt-based carrot dips served across Turkey.

Its gentle sweetness and tender pasta are balanced by cool, tangy yoghurt. Serve it as part of a meze spread, alongside grilled dishes, or with bread. At about 4.1 g of protein per 100 g, it offers some protein from the yoghurt, while the pasta contributes most of its carbohydrates. For a lighter version, use less oil and choose plain yoghurt; it also pairs well with fresh herbs.

How Nutritious Is Orzo carrot tarator?

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

41/ 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 Orzo carrot tarator Processed?

NOVA 3

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 Orzo carrot tarator Contain Allergens?

Contains these allergens:

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

Which Diets Is Orzo carrot tarator Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Orzo carrot tarator Fat Profile

SATURATED

1.77g

MONOUNSATURATED

4.05g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.