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Pea and Yogurt Tarator Calories
A chilled mezze made with peas, yogurt, garlic, and dill.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pea and Yogurt Tarator (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 15.2 g of carbs, 7.8 g of protein, 9.5 g of fat and 4.7 g of fiber. Its 157.5 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pea and Yogurt Tarator Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
15.2g
· 6% DV
Protein
7.8g
· 16% DV
Fat
9.5g
· 12% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 18% · Fat 48%
Pea and Yogurt Tarator nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 15.2 g | 6% |
| Fiber | 4.7 g | 17% |
| Protein | 7.8 g | 16% |
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 Pea and Yogurt Tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 1 ounce (small) | 28 g | 33 kcal |
| 2 tablespoon (medium) | 40 g | 47 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 100 g | 118 kcal |
| ½ cup (small) | 120 g | 142 kcal |
| 1 serving (large) | 200 g | 236 kcal |
| 1 cup (large) | 240 g | 283 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Pea and Yogurt Tarator
What is Pea and Yogurt Tarator?
Pea and Yogurt Tarator is a chilled mezze made with peas, yogurt, garlic, and dill. It combines creamy, tangy yogurt with sweet peas and is served cold as a side or part of a mezze spread.
How do you make Pea and Yogurt Tarator?
Boil the peas until tender, drain them well, and let them cool. Stir crushed garlic and chopped dill into the yogurt, fold in the peas, and chill Pea and Yogurt Tarator before serving.
Can you make Pea and Yogurt Tarator with frozen peas?
Yes, frozen peas work well in Pea and Yogurt Tarator. Cook them briefly until tender, then drain and cool them completely before mixing with yogurt; adding warm or wet peas can make the mezze runny.
What do you serve with Pea and Yogurt Tarator?
Serve Pea and Yogurt Tarator alongside grilled meat, chicken, or vegetables, or include it in a mezze spread with bread and other dips. Its cool, tangy yogurt also complements richer or spicier dishes.
How long does Pea and Yogurt Tarator last in the fridge?
Keep Pea and Yogurt Tarator covered in the refrigerator and eat it within a few days. The mixture may release some liquid as it sits; stir it before serving, and discard it if it has been left out for an extended time.
Can you freeze Pea and Yogurt Tarator?
Freezing Pea and Yogurt Tarator is not recommended because yogurt can separate and turn watery when thawed. For make-ahead preparation, cook and cool the peas in advance, then mix them with the yogurt shortly before serving.
Is Pea and Yogurt Tarator a Turkish dish?
Pea and Yogurt Tarator is a Turkish-style cold mezze, though the word tarator is used for different sauces and dishes across parts of the Mediterranean and Balkans. This version is defined by its peas, yogurt, garlic, and dill.
Why is Pea and Yogurt Tarator watery?
Pea and Yogurt Tarator usually becomes watery when the cooked peas are not drained and cooled well, or when the yogurt releases liquid while stored. Drain the peas thoroughly and stir the finished mezze before serving.
Can you prepare Pea and Yogurt Tarator ahead of time?
Yes, you can prepare Pea and Yogurt Tarator ahead and keep it covered in the refrigerator. For the best texture, cool and drain the peas fully before mixing them with the yogurt, and stir the mezze before serving.
What can you add to Pea and Yogurt Tarator?
Dill and garlic are classic flavor partners for Pea and Yogurt Tarator, while a little olive oil or seasoning can be added to taste. Keep additions restrained so they do not overpower the peas and yogurt.
Pea and Yogurt Tarator Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
Vitamin C
15.75mg · 18% DV
B12
0.41µg · 17% DV
Vitamin K
18µg · 15% DV
Minerals
Phosphorus
158mg · 23% DV
Manganese
0.45mg · 20% DV
Copper
0.15mg · 17% DV
Calcium
108mg · 11% DV
Potassium ⭐
285mg · 8% DV
Sodium
69mg · 3% DV
Pea and Yogurt Tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea and Yogurt Tarator
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.
What is Pea and Yogurt Tarator?
Pea and Yogurt Tarator is a chilled mezze of peas mixed with yogurt, garlic and dill. Tarator has many regional forms across Turkey and the eastern Mediterranean; this version pairs the peas’ gentle sweetness with tangy, cooling yogurt. It is usually thick enough to scoop, with the peas left whole or lightly crushed for a varied texture.
Serve it cold as part of a mezze spread, alongside grilled vegetables, or with bread for scooping. Its fresh, savoury flavour suits warm-weather meals, though it can also brighten a simple lunch. Peas contribute fibre and yogurt adds protein, making it more substantial than a purely vegetable dip. For a lighter texture, use plain yogurt in place of some thicker yogurt, and adjust the garlic to taste.
How Nutritious Is Pea and Yogurt Tarator?
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 Pea and Yogurt Tarator 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 Pea and Yogurt Tarator Contain Allergens?
Contains these allergens:
Which Diets Is Pea and Yogurt Tarator 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
Pea and Yogurt Tarator Fat Profile
SATURATED
2.4g
MONOUNSATURATED
5.4g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.