1 cup (medium) of Salted yogurt (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 6.8 g of carbs, 5.7 g of protein, 4.7 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Salted yogurt?

Salted yogurt is a thick, tangy dairy food especially associated with Hatay in southern Turkey. It is traditionally made by cooking yogurt with salt until it becomes concentrated, giving it a smooth, dense texture and a savory-sour flavour.

In Turkey, it may be eaten with bread at breakfast, served as a meze, or stirred into regional soups and sauces. Outside its home region, you can enjoy it as a savoury dip or use it to add creaminess to a meal; thin it with a little water if you want a looser consistency. It provides protein and calcium, while its salty taste means it is worth tasting before adding extra salt to a dish.

Salted yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

3.8g

· 8% DV

Fat

3.1g

· 4% DV

Fiber

· 0% DV

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

Calories come from: Carbs 29% · Protein 25% · Fat 46%

Salted yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.38mg · 8% DV

Biotin

2.2µg · 7% DV

Minerals

Sodium

380mg · 17% DV

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

How Nutritious Is Salted yogurt?

Nutrient density

High

65/ 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

39/ 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.

Salted yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Salted yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Salted 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 Salted yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salted 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

Salted yogurt Fat Profile

SATURATED

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

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🥒

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🧀

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Frequently Asked Questions About Salted yogurt

What is salted yogurt?

Salted yogurt is yogurt with added salt; the Turkish regional version is often cooked until thick. It has a tangier, saltier taste and denser texture than plain yogurt, and is used both as a condiment and in cooked dishes.

How is salted yogurt made?

Traditional Turkish salted yogurt is made by heating yogurt with salt while stirring until it thickens and loses moisture. Recipes vary by household and region, so the final texture and saltiness are not identical from one batch to another.

What does salted yogurt taste like?

Salted yogurt tastes tangy, savory, and noticeably salty, with a thick, creamy texture in the traditional Turkish style. Its strong flavor can season a dish on its own, so taste the food before adding extra salt.

How do you eat salted yogurt?

Salted yogurt can be eaten with bread, served alongside a meal, or stirred into a cooked dish. Because it is already salty, it works best when you adjust the seasoning of the rest of the meal to suit it.

Can you cook with salted yogurt?

Yes, salted yogurt can be used in soups and other cooked dishes, especially in Turkish regional cooking. To help it blend smoothly, loosen it with a little warm liquid first, then stir it in gradually and avoid adding extra salt too soon.

What is the difference between salted yogurt and labneh?

Salted yogurt is typically seasoned with salt and, in its traditional Turkish form, cooked down until thick. Labneh is usually made by straining yogurt to remove whey; it is thick too, but its preparation and flavor are not the same.

Where does salted yogurt come from?

Salted yogurt is strongly associated with Hatay and Antakya in southern Turkey. It is a regional staple used in local cooking, though salted or seasoned yogurt products may be made differently in other places.

How should salted yogurt be stored after opening?

Keep salted yogurt covered in a clean container in the refrigerator, and use a clean spoon each time. Homemade versions vary, so discard it if you notice mold, an unpleasant odor, or an unusual change in appearance.

Can you freeze salted yogurt?

Yes, salted yogurt can be frozen, but thawing may make its texture grainy or separated. It is usually better to use thawed salted yogurt in soup or another cooked dish than to serve it plain.

Can people with high blood pressure eat salted yogurt?

Salted yogurt contains added salt, so people managing high blood pressure may need to limit how much they eat. Salt levels vary by recipe; if you have a prescribed sodium limit, ask your clinician or dietitian how it fits your diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026