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Yogurt-based carrot and orzo dip
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.77 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 233 mg | 10% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2.1 g | 8% |
| Protein | 6.1 g | 12% |
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 |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 2 tablespoon (small) | 45 g | 53 kcal |
| 4 tablespoon (medium) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 150 g | 177 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 cup (large) | 250 g | 295 kcal |
| 1 pack (large) | 400 g | 472 kcal |
Calculated from 118 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 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.
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.
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 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.
Contains these allergens:
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
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.