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Strained yogurt chili pepper dip Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Strained yogurt chili pepper dip (30 g) has 40 calories. That works out to 132 calories per 100 g. It contains 1.3 g of carbs, 2.5 g of protein, 2.6 g of fat and 0.1 g of fiber. Its 0.1 mg of B2 covers 6% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Strained yogurt chili pepper dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
40
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
2.5g
· 5% DV
Fat
2.6g
· 3% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 26% · Fat 61%
Strained yogurt chili pepper dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.52 g | 8% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 2.5 g | 5% |
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 2 Tablespoons of Strained yogurt chili pepper dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 40 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 3 tablespoon (large) | 45 g | 59 kcal |
| 0.25 cup (quarter) | 60 g | 79 kcal |
| 1 serving (medium) | 75 g | 99 kcal |
| 100 g | 100 g | 132 kcal |
| ½ cup (half) | 120 g | 158 kcal |
| 1 serving (large) | 150 g | 198 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Strained yogurt chili pepper dip
What is strained yogurt chili pepper dip?
Strained yogurt chili pepper dip is a thick, tangy Turkish-style dip made by mixing strained yogurt with hot pepper. Recipes vary: the pepper may be fresh, dried, or roasted, and garlic or olive oil may be added.
How do you make strained yogurt chili pepper dip?
Mix thick strained yogurt with finely chopped or crushed chili pepper, then season to taste. You can use fresh, dried, or roasted pepper; garlic and a drizzle of olive oil are common additions, but neither is essential.
What do you serve with strained yogurt chili pepper dip?
Serve strained yogurt chili pepper dip with warm flatbread, pita, or crisp vegetables. It also works as a cooling, tangy side for grilled meats, kebabs, and roasted vegetables, or as part of a spread of mezze.
Can you make strained yogurt chili pepper dip ahead of time?
Yes, you can make strained yogurt chili pepper dip a few hours ahead and refrigerate it covered. Chilling lets the flavors mingle; stir before serving and add a fresh drizzle of olive oil if you like.
Which peppers work best in strained yogurt chili pepper dip?
Fresh hot peppers, dried chili flakes, and roasted peppers can all work in strained yogurt chili pepper dip. Use a mild roasted pepper for sweetness and texture, then add a hotter chili gradually to control the heat.
How can you make strained yogurt chili pepper dip less spicy?
Stir extra plain strained yogurt into strained yogurt chili pepper dip a little at a time to soften the heat. Adding chopped roasted sweet pepper also balances the chili while keeping the dip’s savory character.
Can you use regular yogurt for strained yogurt chili pepper dip?
Yes, but drain regular yogurt in a lined sieve in the refrigerator until thick before making strained yogurt chili pepper dip. Using it without draining can leave the finished dip runny, especially after it sits.
Why is my strained yogurt chili pepper dip watery?
Strained yogurt chili pepper dip can turn watery if the yogurt is not thick enough or the peppers release liquid. Drain the yogurt well, remove excess liquid from chopped peppers, and mix the dip close to serving time.
How long does strained yogurt chili pepper dip keep in the fridge?
Strained yogurt chili pepper dip keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or a change in appearance.
How is strained yogurt chili pepper dip different from haydari?
Strained yogurt chili pepper dip gets its defining flavor from chili, while haydari is commonly seasoned with garlic and herbs such as dill. Home recipes vary, so the two dips can share ingredients while tasting distinct.
Strained yogurt chili pepper dip Vitamins & Minerals
Vitamins
B2
0.08mg · 6% DV
B12
0.14µg · 6% DV
B5
0.13mg · 3% DV
Vitamin A
22.5µg · 3% DV
Minerals
Iodine
8.4µg · 6% DV
Phosphorus
35mg · 5% DV
Calcium
43mg · 4% DV
Selenium
1.74µg · 3% DV
Sodium
63mg · 3% DV
Potassium ⭐
53mg · 2% DV
Strained yogurt chili pepper dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt chili pepper dip
To burn the 40 calories in 2 tablespoon (medium) (30 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 Strained yogurt chili pepper dip?
Strained yogurt chili pepper dip brings thick, tangy strained yogurt together with hot pepper in a simple Turkish-style meze. The pepper may be fresh or prepared, so the heat varies from one version to another; some recipes add garlic or a little olive oil. Cool and creamy with a gentle sharpness from the yogurt, it makes an easy dip for bread or crisp vegetables.
In Turkey, it is commonly served chilled alongside grilled meats, kebabs and other small dishes, though it also works with a simple meal at home. Its yogurt base contributes protein and calcium, while the pepper gives it a lively kick without needing a large portion. Adjust the heat to suit your table, and serve it with vegetables or alongside a modest piece of flatbread.
How Nutritious Is Strained yogurt chili pepper dip?
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.
Is Strained yogurt chili pepper dip Processed?
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.
Does Strained yogurt chili pepper dip Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt chili pepper dip 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
✓ Suitable
Low FODMAP
— Not suitable
Strained yogurt chili pepper dip Fat Profile
SATURATED
1.52g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.