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Yogurt-based appetizer with protein, fiber, and lycopene
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sun-dried tomatoes with yogurt (80 g) has 95 calories. That works out to 119 calories per 100 g. It contains 15.3 g of carbs, 5.4 g of protein, 1.9 g of fat and 2.6 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 80 g
95
KCAL / 80G
Carbs
15.3g
· 6% DV
Protein
5.4g
· 11% DV
Fat
1.9g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 22% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 248 mg | 11% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 2.6 g | 9% |
| Protein | 5.4 g | 11% |
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) | 80 g | 95 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| 0.25 cup (small) | 60 g | 71 kcal |
| 100 g | 100 g | 119 kcal |
| ½ cup (large) | 120 g | 143 kcal |
| 1 cup (extra large) | 240 g | 286 kcal |
Calculated from 119 calories per 100 g.
To make sun-dried tomatoes with yogurt, soften and chop the tomatoes, then fold them into thick yogurt. Garlic is a common addition; finish with olive oil, herbs, or chopped nuts if you like.
Soak sun-dried tomatoes with yogurt ingredients if the tomatoes are dry and tough; warm water helps soften them for chopping. Tomatoes packed in oil are usually already tender, so drain them instead.
Thick plain yogurt works best in sun-dried tomatoes with yogurt because it clings to the tomato pieces rather than turning runny. Greek-style yogurt is convenient, while regular yogurt can be strained first.
Serve sun-dried tomatoes with yogurt as a cold appetizer or dip with pita, flatbread, or crisp vegetables. It also fits well on a mezze spread alongside olives, hummus, and other small plates.
Yes, oil-packed tomatoes work well in sun-dried tomatoes with yogurt. Drain them thoroughly and chop them before mixing; excess oil can make the yogurt loose and mask its tangy flavor.
Keep sun-dried tomatoes with yogurt in a covered container in the refrigerator and eat them within a few days. Use a clean serving utensil, and discard the dish if it develops an unusual smell or appearance.
Yes, you can prepare sun-dried tomatoes with yogurt ahead and refrigerate it until serving. For the freshest texture, add any crunchy toppings, herbs, and finishing oil just before it goes on the table.
To make sun-dried tomatoes with yogurt less salty, rinse or soak dry tomatoes before chopping and mixing them in. Adding more plain yogurt can also mellow the saltiness without changing the dish into a different appetizer.
Sun-dried tomatoes with yogurt is a Turkish-style appetizer built around familiar mezze ingredients, though recipes vary from home to home. Cooks may add garlic, herbs, walnuts, or pepper, so there is no single fixed version.
Yes, sun-dried tomatoes with yogurt can be served as a dip. Chop the tomatoes finely and use thick yogurt for a scoopable texture; offer it with bread, crackers, or raw vegetables.
Vitamins
B2
0.14mg · 11% DV
B6
0.14mg · 8% DV
B12
0.19µg · 8% DV
Vitamin C
6.56mg · 7% DV
Minerals
Copper
0.16mg · 18% DV
Phosphorus
120mg · 17% DV
Potassium ⭐
488mg · 14% DV
Calcium
126mg · 13% DV
Sodium
248mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 95 calories in 1 serving (medium) (80 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 yogurt is a simple Turkish-style meze made by combining softened dried tomatoes with yogurt. Garlic and a little olive oil are common additions, though home recipes vary. The tomatoes bring a concentrated sweet-tart flavour, while the yogurt makes the mixture cool and creamy.
Serve it as part of a meze spread, alongside a meal, or as a dip with bread or vegetables. It offers protein from the yogurt and fibre and lycopene from the tomatoes; a 100 g portion has 6.8 g of protein. For a lighter version, choose plain lower-fat yogurt and use olive oil sparingly. Let the tomatoes soften before mixing so they are easy to eat and their flavour blends into the yogurt.
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 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.
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
1.08g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.