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Strained Yogurt with Caramelized Onion Calories
Protein- and calcium-containing yogurt mezze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Strained Yogurt with Caramelized Onion has 154 calories. It contains 8.7 g of carbs, 8.4 g of protein, 9.1 g of fat and 0.7 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Strained Yogurt with Caramelized Onion Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
8.7g
· 3% DV
Protein
8.4g
· 17% DV
Fat
9.1g
· 12% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 22% · Fat 55%
Strained Yogurt with Caramelized Onion nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 3.25 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 8.4 g | 17% |
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 1 Serving of Strained Yogurt with Caramelized Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 154 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 2 tablespoon (medium) | 30 g | 46 kcal |
| 100 g | 100 g | 154 kcal |
| ½ cup (medium) | 120 g | 185 kcal |
| 1 serving (large) | 150 g | 231 kcal |
| 1 pack (large) | 200 g | 308 kcal |
| 1 cup (large) | 240 g | 370 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Strained Yogurt with Caramelized Onion
What is strained yogurt with caramelized onion?
Strained yogurt with caramelized onion is a thick, tangy yogurt dip topped or mixed with slowly cooked, sweet-tasting onions. It is commonly served as a mezze or appetizer, often with bread, vegetables, or alongside grilled dishes.
Can I use Greek yogurt for strained yogurt with caramelized onion?
Yes, Greek yogurt works well in strained yogurt with caramelized onion because its thick texture is similar to strained yogurt. Choose plain, unsweetened yogurt so the onion remains the main flavor, and avoid thinner varieties that can make the dip runny.
How do I stop strained yogurt with caramelized onion from becoming watery?
To keep strained yogurt with caramelized onion thick, use well-strained yogurt and let the cooked onions cool before mixing them in. If the yogurt releases liquid while chilling, stir it gently before serving and drain off any pooled liquid if needed.
Which onions are best for strained yogurt with caramelized onion?
Yellow onions are a reliable choice for strained yogurt with caramelized onion because they soften and develop a mellow sweetness as they cook. Red onions also work, bringing a slightly different flavor and a deeper color to the finished dip.
Can strained yogurt with caramelized onion be made ahead?
Yes, strained yogurt with caramelized onion can be prepared ahead and chilled in a covered container. For the best texture, cool the onions fully before combining them with the yogurt, then add any fresh herbs or crunchy toppings shortly before serving.
Can you freeze strained yogurt with caramelized onion?
No, freezing is not recommended for strained yogurt with caramelized onion. The yogurt can separate and turn grainy as it thaws, while the onion loses its fresh texture; make a smaller batch and refrigerate the leftovers instead.
Is strained yogurt with caramelized onion served hot or cold?
Strained yogurt with caramelized onion is usually served chilled or cool, rather than hot. Let the onions cool before mixing them into the yogurt, then take the dip out shortly before serving so it is not overly cold.
What can I serve with strained yogurt with caramelized onion?
Strained yogurt with caramelized onion pairs well with pita, flatbread, crackers, and raw vegetables such as cucumber or bell pepper. It also makes a cooling accompaniment to grilled meats, roasted vegetables, or a spread of small plates.
How do you caramelize onions for strained yogurt with caramelized onion?
Cook thinly sliced onions slowly in a little oil over low to medium-low heat, stirring regularly, until soft and deeply golden. For strained yogurt with caramelized onion, patience matters more than added sugar; high heat can scorch the onions before they sweeten.
What toppings go well on strained yogurt with caramelized onion?
Fresh herbs, black pepper, toasted nuts, or a small drizzle of olive oil all work as toppings for strained yogurt with caramelized onion. Add them just before serving to keep herbs bright and nuts crisp.
Strained Yogurt with Caramelized Onion Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.25mg · 19% DV
B5
0.48mg · 10% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
137mg · 20% DV
Calcium
164mg · 16% DV
Iodine
22µg · 15% DV
Selenium
6.1µg · 11% DV
Potassium ⭐
214mg · 6% DV
Sodium
93mg · 4% DV
Strained Yogurt with Caramelized Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Yogurt with Caramelized Onion
To burn the 154 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.
What is Strained Yogurt with Caramelized Onion?
Strained yogurt with caramelized onion combines thick, tangy yogurt with onions cooked slowly until soft, sweet and golden. It works as a simple meze or dip, with a creamy texture and a balance of gentle sharpness and sweetness. The pairing is at home on Turkish-style sharing tables, though it is easy to serve anywhere.
Offer it with warm flatbread, grilled vegetables or alongside a larger meal; a drizzle of olive oil and herbs makes a fitting finish. Yogurt contributes protein and calcium, while the cooked onion adds a little fibre. For a lighter version, cook the onions with less oil and serve a smaller portion with fresh vegetables for dipping.
How Nutritious Is Strained Yogurt with Caramelized Onion?
Nutrient density
Medium
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 with Caramelized Onion 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 with Caramelized Onion Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt with Caramelized Onion 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
Strained Yogurt with Caramelized Onion Fat Profile
SATURATED
3.25g
MONOUNSATURATED
3.74g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.