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Strained yogurt pepper dip Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 tablespoon (medium) of Strained yogurt pepper dip (45 g) has 52 calories. That works out to 115 calories per 100 g. It contains 2.7 g of carbs, 3.4 g of protein, 2.8 g of fat and 0.4 g of fiber. Its 67.5 mg of Phosphorus covers 10% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Strained yogurt pepper dip Nutrition Facts
Selected: 3 tablespoon (medium) · 45 g
52
KCAL / 45G
Carbs
2.7g
· 1% DV
Protein
3.4g
· 7% DV
Fat
2.8g
· 4% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 27% · Fat 51%
Strained yogurt pepper dip nutrition facts table · 3 tablespoon (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 3.4 g | 7% |
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 3 Tablespoons of Strained yogurt pepper dip?
| Serving | Amount | Calories |
|---|---|---|
| 3 tablespoon (medium) | 45 g | 52 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 2 tablespoon (medium) | 30 g | 35 kcal |
| 4 tablespoon (large) | 60 g | 69 kcal |
| 1 serving (medium) | 75 g | 86 kcal |
| 100 g | 100 g | 115 kcal |
| 1 serving (large) | 120 g | 138 kcal |
| 1 cup (large) | 240 g | 276 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Strained yogurt pepper dip
What is strained yogurt pepper dip?
Strained yogurt pepper dip is a cold meze made by mixing thick strained yogurt with cooked or roasted peppers, often with garlic and seasonings. It is commonly served as part of a Turkish-style spread.
How do you make strained yogurt pepper dip?
Cook or roast chopped peppers and let them cool completely. Stir them into strained yogurt with salt and, if you like, crushed garlic; finish with olive oil and a little red pepper before serving.
Can you make strained yogurt pepper dip with roasted peppers?
Yes. Roasted peppers give strained yogurt pepper dip a smoky, sweet flavor. Peel and cool the peppers after roasting, then drain away excess liquid before mixing them into the yogurt.
What peppers are best for strained yogurt pepper dip?
Sweet, fleshy peppers such as red bell peppers or kapya peppers work especially well because they soften nicely and add sweetness. Add a hot pepper if you want a spicier dip.
Why does strained yogurt pepper dip turn watery?
Strained yogurt pepper dip can turn watery if warm peppers are mixed into the yogurt or if the cooked peppers release too much liquid. Cool and drain the peppers first, then stir the dip before serving.
What do you serve with strained yogurt pepper dip?
Serve strained yogurt pepper dip chilled with bread, pita, or alongside grilled meat and other meze. A drizzle of olive oil and a sprinkle of herbs or red pepper make a simple finish.
Can you use Greek yogurt for strained yogurt pepper dip?
Yes. Plain, thick Greek yogurt is a suitable substitute for strained yogurt in this dip. If yours is looser, drain it first so the finished dip holds its shape rather than becoming runny.
How long does strained yogurt pepper dip last in the fridge?
Keep strained yogurt pepper dip covered in the refrigerator and eat it within about 2–3 days. Use a clean spoon each time, and return it to the fridge promptly after serving.
Can strained yogurt pepper dip be made ahead?
Yes, you can prepare strained yogurt pepper dip ahead and refrigerate it covered. For the best texture, make sure the peppers are cool and well drained before mixing them with the yogurt.
Can you freeze strained yogurt pepper dip?
Freezing is not recommended. When thawed, the yogurt may separate and become grainy, while the peppers can turn soft. Make a fresh batch and keep it chilled for a better texture.
Strained yogurt pepper dip Vitamins & Minerals
Vitamins
Vitamin C
8.1mg · 9% DV
B12
0.2µg · 8% DV
B2
0.1mg · 8% DV
B5
0.19mg · 4% DV
Minerals
Phosphorus
68mg · 10% DV
Calcium
81mg · 8% DV
Selenium
3.15µg · 6% DV
Iodine
8.1µg · 5% DV
Sodium
117mg · 5% DV
Potassium ⭐
104mg · 3% DV
Strained yogurt 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 pepper dip
To burn the 52 calories in 3 tablespoon (medium) (45 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 pepper dip?
Strained yogurt pepper dip brings thick, drained yogurt together with pepper in a Turkish-style meze. The pepper may be roasted or sautéed, and recipes often add garlic and olive oil; the exact balance varies from kitchen to kitchen.
Cool and tangy, with a creamy texture and a gentle sweetness or smoky note from the pepper, it is served as part of a spread, alongside grilled food, or scooped up with bread and raw vegetables. It offers protein and calcium, with 7.5 g of protein per 100 g. For a lighter serving, pair it with crunchy vegetables and go easy on added oil.
How Nutritious Is Strained yogurt 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 pepper dip 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 Strained yogurt pepper dip Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt 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 pepper dip Fat Profile
SATURATED
1.13g
MONOUNSATURATED
1.17g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.