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Sweet pepper meze with garlic yogurt
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sweet Pepper Tatari (120 g) has 101 calories. That works out to 84 calories per 100 g. It contains 7.7 g of carbs, 2.5 g of protein, 7 g of fat and 2 g of fiber. Its 75.6 mg of Vitamin C covers 84% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
101
KCAL / 120G
Carbs
7.7g
· 3% DV
Protein
2.5g
· 5% DV
Fat
7g
· 9% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 10% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2 g | 7% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 101 kcal |
| 2 tablespoon (small) | 30 g | 25 kcal |
| 1 piece (whole) | 35 g | 29 kcal |
| 0.25 cup (small) | 60 g | 50 kcal |
| 100 g | 100 g | 84 kcal |
| ½ cup (medium) | 120 g | 101 kcal |
| 0.75 cup (large) | 180 g | 151 kcal |
| 1 cup (large) | 240 g | 202 kcal |
Calculated from 84 calories per 100 g.
Sweet Pepper Tatari is a Turkish-style meze made with sweet peppers and garlic yogurt. The peppers are cooked until tender, then served mixed with or topped by the seasoned yogurt; recipes differ in whether the peppers are roasted or pan-cooked.
Cook sweet peppers in a little oil in a pan, or roast them until tender, then let them cool. Stir crushed garlic into yogurt and combine it with the peppers or spoon it over them. Serve chilled or at room temperature.
Yes, roasted peppers work well in Sweet Pepper Tatari. Roast them until soft, remove the skins if desired, and let them cool before adding the garlic yogurt. This gives the meze a smoky flavor without frying the peppers.
No, Sweet Pepper Tatari is not usually spicy because it is made with sweet peppers. Some cooks add chili flakes or hot pepper, but you can keep the dish mild by serving any spicy seasoning separately.
Meaty, mild peppers are best for Sweet Pepper Tatari because they stay flavorful after cooking. Red bell peppers or pointed sweet peppers both work; red peppers give the meze a sweeter taste, while green ones are more savory.
Sweet Pepper Tatari is usually served cold or at room temperature. Cool the cooked peppers before adding the yogurt so it stays creamy rather than turning runny; chill the finished meze if you are preparing it ahead.
Yes, you can make Sweet Pepper Tatari without frying. Roast the peppers or soften them in a covered pan with just a little oil; both methods produce tender peppers that pair well with the garlic yogurt.
Serve Sweet Pepper Tatari as part of a meze spread, alongside bread, grilled vegetables, or grilled meat. Its cool, garlicky yogurt also makes a good contrast to warm, savory dishes.
Yes, Sweet Pepper Tatari can be made ahead and kept covered in the refrigerator. For the best texture, cool the peppers fully before mixing them with the yogurt, then stir the dish before serving if liquid has separated.
Sweet Pepper Tatari becomes watery when warm peppers release steam into the yogurt or when cooked peppers retain excess liquid. Cool and drain the peppers before mixing, and add the yogurt shortly before serving if you want a thicker texture.
Vitamins
Vitamin C
75.6mg · 84% DV
B6
0.25mg · 15% DV
Vitamin E
1.74mg · 12% DV
Vitamin A
93.6µg · 10% DV
Minerals
Copper
0.1mg · 11% DV
Phosphorus
55mg · 8% DV
Calcium
77mg · 8% DV
Manganese
0.17mg · 7% DV
Potassium ⭐
234mg · 7% DV
Sodium
126mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 101 calories in 1 serving (medium) (120 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.
Sweet Pepper Tatari is a Turkish-style meze made with tender cooked sweet peppers and garlic yogurt. The peppers are often roasted or pan-cooked before being combined with the yogurt, though home recipes and presentation vary.
Its gently sweet, sometimes smoky pepper flavour works well against the cool, tangy yogurt. Serve it as part of a meze spread, with bread, or alongside grilled dishes; it also makes an easy addition to a summer table. The yogurt contributes some protein, while the dish remains fairly modest in calories at 84 per 100 g. For a lighter version, use just enough oil to cook the peppers and choose plain 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
1.14g
MONOUNSATURATED
4.26g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.