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Tahini Garlic Yogurt Calories
Source of protein, calcium, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Tahini Garlic Yogurt has 137 calories. It contains 6.2 g of carbs, 6.1 g of protein, 9.4 g of fat and 1.4 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Tahini Garlic Yogurt Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
6.1g
· 12% DV
Fat
9.4g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 18% · Fat 63%
Tahini Garlic Yogurt nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 6.1 g | 12% |
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 Tahini Garlic Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 137 kcal |
| 2 tablespoon (small) | 30 g | 41 kcal |
| 0.25 cup (small) | 60 g | 82 kcal |
| 100 g | 100 g | 137 kcal |
| ½ cup (medium) | 120 g | 164 kcal |
| 1 serving (large) | 150 g | 206 kcal |
| 1 cup (large) | 240 g | 329 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Tahini Garlic Yogurt
How do you make Tahini Garlic Yogurt?
Tahini Garlic Yogurt is made by mixing plain yogurt with tahini, crushed garlic and salt. Stir the tahini with a spoonful of yogurt first to loosen it, then mix in the rest for a smoother dip. Add olive oil or herbs on top if you like.
What do you serve Tahini Garlic Yogurt with?
Tahini Garlic Yogurt works as a dip for raw vegetables and pita, or as a sauce for grilled meat and roasted vegetables. Its creamy texture and sesame-garlic flavor also pair well with falafel, grain bowls and roasted eggplant.
Is Tahini Garlic Yogurt the same as tzatziki?
No. Tahini Garlic Yogurt gets its defining flavor from sesame paste, while tzatziki is typically made with cucumber, yogurt, garlic and herbs. Tahini Garlic Yogurt is usually thicker and nuttier; tzatziki is fresher and cucumber-forward.
Can Tahini Garlic Yogurt be used as a salad dressing?
Yes, Tahini Garlic Yogurt can dress a salad, especially one with roasted vegetables or chickpeas. Thin it with a little water or lemon juice until it pours easily, and add the liquid gradually so the yogurt stays creamy rather than watery.
How long does Tahini Garlic Yogurt last in the fridge?
Keep Tahini Garlic Yogurt covered in the refrigerator and use it within a few days for the best quality. Stir it before serving if it has separated, and discard it if it has been left at room temperature for an extended period.
Why does Tahini Garlic Yogurt become thick or watery?
Tahini Garlic Yogurt can thicken as the tahini absorbs moisture, or turn watery when the yogurt releases whey. Stir it first; loosen a thick dip with a little yogurt or water, or drain excess liquid before serving if it is too thin.
What can I add to Tahini Garlic Yogurt to make it less garlicky?
Add more plain yogurt to make Tahini Garlic Yogurt milder; this softens the garlic without adding another strong flavor. For the next batch, start with less raw garlic and let the dip rest briefly before adding more, since the garlic flavor can intensify.
Can you make Tahini Garlic Yogurt ahead of time?
Yes, you can make Tahini Garlic Yogurt ahead and keep it covered in the refrigerator. The flavors meld as it rests, but garlic may become more pronounced, so taste it before serving and adjust with a little plain yogurt if needed.
What can replace tahini in Tahini Garlic Yogurt?
There is no exact replacement for tahini in Tahini Garlic Yogurt because its sesame flavor is central to the dish. You can make garlic yogurt without tahini, but it will be a different dip; avoid sesame-based substitutes if sesame is the concern.
Is Tahini Garlic Yogurt a good choice for people with diabetes?
Tahini Garlic Yogurt can fit into a diabetes-conscious meal, but what you serve it with matters: pita, crackers and other carbohydrate-rich dippers can affect blood glucose. Follow your individualized meal plan, and ask your diabetes care professional if you need help choosing portions.
Tahini Garlic Yogurt Vitamins & Minerals
Vitamins
B12
0.38µg · 16% DV
B2
0.18mg · 14% DV
B5
0.39mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
155mg · 22% DV
Calcium
180mg · 18% DV
Iodine
20µg · 13% DV
Potassium ⭐
225mg · 7% DV
Sodium
62mg · 3% DV
Tahini Garlic Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tahini Garlic Yogurt
To burn the 137 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 Tahini Garlic Yogurt?
Tahini Garlic Yogurt is a simple dip made by stirring tahini and crushed garlic into yogurt. The yogurt gives it a cool, tangy base, while tahini adds a nutty, toasted sesame flavour and a little richness. Its texture can range from softly spoonable to thick, depending on the yogurt and how much tahini you use.
Serve it alongside grilled meat or vegetables, spread it into a wrap, or set it out with warm flatbread and crudités. It also works as a sauce for roasted vegetables or grain bowls. Yogurt contributes protein and calcium, while tahini brings most of the richness; a 100 g serving has 6.1 g of protein. For a lighter dip, use less tahini and loosen it with a spoonful of water or extra yogurt.
How Nutritious Is Tahini Garlic Yogurt?
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 Tahini Garlic Yogurt 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 Tahini Garlic Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Tahini Garlic Yogurt 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
Tahini Garlic Yogurt Fat Profile
SATURATED
2.25g
MONOUNSATURATED
3.45g
POLYUNSATURATED
2.35g
Omega 6:3 ratio 32.1:1
Above the ideal 4:1 (32.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.