1 cup (medium) of Spiced Yogurt (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 11.3 g of carbs, 6.3 g of protein, 4.5 g of fat and 0.3 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 Spiced Yogurt?

Spiced Yogurt is plain yogurt stirred with seasonings such as paprika or chilli and dried or fresh herbs. It is an easy homemade side found in Turkish cooking and across parts of the eastern Mediterranean and Middle East, rather than a dish with one fixed recipe; the spice blend varies from kitchen to kitchen.

Cool and creamy, with a savoury, sometimes gently hot flavour, it is served as a dip or side for grilled vegetables, kebabs, rice dishes and bread. It provides protein and calcium from the yogurt, while remaining a relatively light accompaniment. For a fresher, lighter version, use low-fat plain yogurt and add herbs such as mint or dill instead of oil.

Spiced Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

4.2g

· 8% DV

Fat

· 4% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 41% · Protein 23% · Fat 36%

Spiced Yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.35mg · 7% DV

Biotin

2.2µg · 7% DV

Minerals

Calcium

140mg · 14% DV

Phosphorus

95mg · 14% DV

Iodine

12µg · 8% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Spiced 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

40/ 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.

Spiced 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 Spiced Yogurt

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

Is Spiced 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 Spiced 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 Spiced 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

Spiced Yogurt Fat Profile

SATURATED

1.8g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

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

Compare Spiced Yogurt

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🥒

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🧀

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🥛

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Frequently Asked Questions About Spiced Yogurt

How do you make Spiced Yogurt?

To make Spiced Yogurt, stir your chosen seasonings into plain yogurt until evenly combined. Paprika, chili, cumin, herbs, and garlic are common additions; chill it briefly before serving so the flavors have time to mingle.

What spices go well in Spiced Yogurt?

Paprika, cumin, black pepper, dried mint, and chili flakes all work well in Spiced Yogurt. Use smoked paprika for a deeper flavor or fresh herbs for a brighter one, adding hot spices gradually to control the heat.

What should you serve with Spiced Yogurt?

Spiced Yogurt pairs well with grilled meat, roasted vegetables, falafel, and flatbread. Serve it as a cool dip or spoon it beside a richly seasoned main dish; its creamy texture also makes it a useful sandwich or wrap sauce.

Can Spiced Yogurt be used as a marinade?

Yes, Spiced Yogurt can be used as a marinade for chicken or vegetables. The yogurt helps the seasoning cling to the food, but scrape off excess marinade before grilling so it does not burn on the hot surface.

Can you make Spiced Yogurt with Greek yogurt?

Yes, Greek yogurt makes a thicker, tangier Spiced Yogurt that works especially well as a dip. If you want a looser sauce, stir in a little water or lemon juice until it reaches the consistency you prefer.

Is Spiced Yogurt the same as raita?

No, Spiced Yogurt is not necessarily raita. Raita is a South Asian yogurt side dish that often includes cucumber or other vegetables and specific spices, while Spiced Yogurt can simply mean plain yogurt seasoned with spices.

Does Spiced Yogurt have to be hot and spicy?

No, Spiced Yogurt does not have to be hot. Paprika, mint, cumin, and herbs can add flavor without much heat; use chili flakes or cayenne only if you want a distinctly spicy dip.

Why does Spiced Yogurt turn watery?

Spiced Yogurt can turn watery when whey separates from the yogurt, especially after stirring or refrigeration. Stir it before serving, or start with strained yogurt for a thicker dip; watery additions such as cucumber should be drained first.

Can you freeze Spiced Yogurt?

You can freeze Spiced Yogurt, but thawing usually changes its texture, making it grainy or separated. It is better suited to cooked dishes after thawing than to serving as a smooth dip; stir it well before using.

How long does Spiced Yogurt last in the fridge?

Spiced Yogurt generally keeps for a few days in a covered container in the refrigerator. Use a clean spoon each time and refrigerate it promptly; discard it if its smell, appearance, or texture changes noticeably.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026