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Peppers with Yogurt Calories
Peppers with yogurt is a refreshing and nutritious side dish.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Peppers with Yogurt (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 9 g of carbs, 3.8 g of protein, 3 g of fat and 1.9 g of fiber. Its 57.6 mg of Vitamin C covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Peppers with Yogurt?
Peppers with Yogurt is a simple Turkish-style dish of cooked peppers topped or mixed with thick yogurt. Green peppers are often sliced and sautéed or roasted, then finished with a little pepper oil; the exact method varies between home kitchens. It is served cool or at room temperature, commonly as a meze or a side alongside grilled food, rice dishes, or other small plates.
The creamy tang of yogurt softens the peppers’ sweet, grassy flavour, while chilli oil adds warmth if used. It makes a refreshing, relatively light addition to a meal, with some protein and fibre rather than being just a garnish. For a lighter version, cook the peppers with little oil and use plain yogurt; serve with warm bread or alongside a more substantial main.
Peppers with Yogurt Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
3.2g
· 6% DV
Fat
2.5g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 20% · Fat 34%
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Peppers with Yogurt Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
Vitamin A
110µg · 12% DV
B2
0.13mg · 10% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
62mg · 9% DV
Calcium
85mg · 9% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
How Nutritious Is Peppers with Yogurt?
Nutrient density
High
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.
Peppers with Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peppers with Yogurt
To burn the 65 calories in 100 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.
Is Peppers with 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 Peppers with Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Peppers with Yogurt 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
Peppers with Yogurt Fat Profile
SATURATED
1.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Peppers with Yogurt
What are peppers with yogurt?
Peppers with yogurt is a side dish of cooked peppers served with or folded into yogurt, often with garlic and a spiced oil topping. The peppers may be roasted, pan-cooked, or fried, so recipes vary in flavor and texture.
How do you make peppers with yogurt?
Cook sliced peppers until tender, let them cool, then combine them with plain yogurt. Season the yogurt with salt and, if you like, garlic; finish the dish with a little oil warmed with chili flakes.
Can you use raw peppers in peppers with yogurt?
Yes, raw peppers can be used in peppers with yogurt, but the dish will be crunchier and sharper in flavor than versions made with cooked peppers. Slice them thinly so they mix easily with the yogurt.
Should peppers with yogurt be roasted or fried?
Either method works for peppers with yogurt. Roasting gives peppers a smoky, soft texture, while frying makes them richer; pan-cooking is a lighter, quicker option. Cool cooked peppers before mixing them with yogurt.
Can you make peppers with yogurt using Greek yogurt?
Yes, Greek yogurt works well in peppers with yogurt and gives the sauce a thick, creamy texture. If it is too dense to coat the peppers, stir in a small amount of water or regular yogurt.
How do you keep peppers with yogurt from getting watery?
To keep peppers with yogurt from getting watery, cool the cooked peppers and drain off any liquid before mixing them with the yogurt. Add the yogurt shortly before serving, since salted peppers can release more moisture as they sit.
Are peppers with yogurt served warm or cold?
Peppers with yogurt are usually served cold or at room temperature. If you want to add warm chili oil, pour it over just before serving; mixing hot peppers directly into yogurt can make the sauce loose.
What goes well with peppers with yogurt?
Peppers with yogurt pairs well with grilled meat, kebabs, rice, and other vegetable dishes. It also works as a dip with bread or flatbread, especially when topped with garlic yogurt and chili oil.
How long do peppers with yogurt last in the fridge?
Peppers with yogurt are best eaten soon after mixing, but leftovers can be kept covered in the refrigerator for a short time. For better texture when preparing ahead, refrigerate the cooked peppers and yogurt separately and combine them before serving.
Can peppers with yogurt be spicy?
Yes, peppers with yogurt can be spicy if you use hot peppers or add chili flakes or red pepper oil. For a milder dish, choose sweet peppers and leave the chili topping off or serve it on the side.
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Nutrition data compiled from USDA FoodData Central and scientific sources.