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Protein- and lycopene-containing yogurt appetizer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Sun-dried tomatoes with strained yogurt has 177 calories. It contains 22.8 g of carbs, 9.1 g of protein, 6.5 g of fat and 4.6 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 100 g
177
KCAL / 100G
Carbs
22.8g
· 8% DV
Protein
9.1g
· 18% DV
Fat
6.5g
· 8% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 20% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 215 mg | 9% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 4.6 g | 16% |
| Protein | 9.1 g | 18% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 177 kcal |
| 1 tablespoon (small) | 20 g | 35 kcal |
| 2 tablespoon (double) | 40 g | 71 kcal |
| 1 serving (small) | 60 g | 106 kcal |
| 100 g | 100 g | 177 kcal |
| 1 serving (large) | 150 g | 266 kcal |
| 1 cup (large) | 180 g | 319 kcal |
| 1 pack (whole) | 200 g | 354 kcal |
Calculated from 177 calories per 100 g.
Chop softened sun-dried tomatoes and fold them into thick strained yogurt. Add olive oil, garlic, and herbs if you like, then chill briefly and serve as a dip or appetizer.
Either oil-packed or dry sun-dried tomatoes work. Drain oil-packed ones well before chopping; dry tomatoes may need soaking first if they are tough. The choice mainly changes the texture and richness.
Soak tough, dry tomatoes in warm water until pliable, then drain and pat them dry before mixing. Avoid leaving them submerged too long, since waterlogged tomatoes can make the yogurt mixture loose.
Mint, oregano, and thyme all pair well with sun-dried tomatoes and strained yogurt. Add chopped fresh herbs just before serving, or use a small pinch of dried herbs so they do not overwhelm the tomato.
Yes, sun-dried tomatoes with strained yogurt make a flavorful sandwich spread. Use the mixture cold on sturdy bread, and keep watery vegetables separate until serving so the bread does not become soggy.
Serve it with pita, crackers, or raw vegetables as a dip, or add it to a mezze spread. It also works alongside grilled vegetables or meat, where its tangy yogurt balances richer flavors.
Yes, prepare it several hours ahead and refrigerate it in a covered container. Add fresh herbs or a finishing drizzle of olive oil just before serving to keep the flavors bright and the surface attractive.
Keep leftovers covered and refrigerated, and use them within two days. Discard the mixture if it has been left out for an extended period or develops an unusual smell, appearance, or texture.
It is best served chilled or at room temperature rather than heated. Heating can make the yogurt separate, so serve the mixture cold beside warm food instead of stirring it into a hot dish.
Yes, it works well as a make-ahead appetizer because it can be served as a dip with bread or vegetables. Keep it chilled until guests arrive, and provide a clean serving spoon.
Vitamins
Vitamin C
17.5mg · 19% DV
B3
2.8mg · 18% DV
Vitamin E
2.4mg · 16% DV
B2
0.2mg · 15% DV
Minerals
Copper
0.28mg · 31% DV
Phosphorus
204mg · 29% DV
Potassium ⭐
786mg · 23% DV
Calcium
178mg · 18% DV
Sodium
215mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 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.
Sun-dried tomatoes with strained yogurt brings intensely flavoured dried tomatoes together with thick, tangy yogurt. The tomatoes may be softened before serving, then mixed through the yogurt or arranged on top; garlic and olive oil are common additions, though the combination works well without them too.
The tomatoes’ sweet-savoury depth contrasts with the yogurt’s cool, gently sour taste. In Turkey it is served as a meze, alongside breakfast dishes, or as part of a spread with bread and other small plates. The yogurt contributes protein, while the tomatoes add fibre. Pair it with fresh vegetables, or use olive oil sparingly if you want a lighter serving.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.48g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.