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Tarator Calories
Yogurt, walnut, cucumber sauce
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Tarator (40 g) has 44 calories. That works out to 110 calories per 100 g. It contains 2.2 g of carbs, 1.3 g of protein, 3.3 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Tarator?
Tarator is a thick dip or sauce found in several Eastern Mediterranean and Balkan cuisines. This version combines yoghurt, cucumber and walnuts; other regional recipes may use bread, garlic or different proportions of the same ingredients. It is usually served chilled, with a creamy texture, refreshing cucumber flavour and little crunchy, earthy notes from the walnuts.
Across its home regions, tarator is commonly offered as a meze or alongside fish and vegetables. It brings some protein from the yoghurt, while walnuts and olive oil contribute much of its richness. Serve it with raw vegetables or warm flatbread; for a lighter dip, use plenty of yoghurt and go easy on the oil.
Tarator Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
5.5g
· 2% DV
Protein
3.2g
· 6% DV
Fat
8.2g
· 11% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 12% · Fat 68%
Tarator Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.15mg · 12% DV
B5
0.38mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
62mg · 9% DV
Calcium
80mg · 8% DV
Iron
1mg · 6% DV
How Nutritious Is Tarator?
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.
Tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarator
To burn the 110 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.
Is Tarator Processed?
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.
Does Tarator Contain Allergens?
Contains these allergens:
Which Diets Is Tarator Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tarator Fat Profile
SATURATED
1.6g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Compare Tarator
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Frequently Asked Questions About Tarator
What is tarator?
Tarator is a family of sauces and dips found across Turkish, Balkan and nearby cuisines. This yogurt-based version combines cucumber and walnuts, creating a thick, cool dip often served as part of a meze spread.
What is Turkish tarator made of?
This Turkish-style tarator is made with yogurt, cucumber and walnuts, often seasoned with garlic and salt. Olive oil, extra walnut pieces or herbs may be added on top; recipes vary, and not every tarator uses yogurt.
How do you make Turkish tarator?
To make Turkish tarator, grate cucumber and squeeze out its excess liquid, then mix it with yogurt, finely ground walnuts and crushed garlic. Season with salt, chill briefly, and finish with olive oil and walnut pieces.
Is tarator the same as tzatziki?
No. Both can combine yogurt and cucumber, but tarator often includes walnuts, while tzatziki is typically made with cucumber, garlic and herbs. Their ingredients and texture vary by regional recipe, so they are related dips rather than identical dishes.
What do you eat tarator with?
Tarator pairs well with grilled fish, roasted or fried vegetables, and other meze. Its thick texture also makes it suitable for scooping with bread or pita, or serving alongside a larger meal as a cool accompaniment.
Is tarator a dip or a soup?
Tarator can be either, depending on the regional recipe. This yogurt, cucumber and walnut version is a thick dip or meze; other Balkan and regional versions are thinner and may be served as a cold soup.
Where does tarator come from?
Tarator does not have one universally agreed place of origin; versions are part of food traditions across Turkey, the Balkans and neighboring regions. The name covers several recipes, so ingredients and whether it is a dip or soup vary by place.
Can you make tarator without walnuts?
Yes, you can make this tarator without walnuts, though it will lose the nutty flavor and some of its thickness. Add the cucumber gradually and use thick yogurt to keep the dip from becoming runny.
How long does tarator keep in the fridge?
Keep tarator covered in the refrigerator and eat it within a few days. Cucumber can release water as the dip sits, so stir it before serving; discard it if you notice mold, an off smell or an unusual color.
Why does tarator turn watery?
Tarator usually turns watery because grated cucumber was not drained well or the yogurt was thin. Squeeze the cucumber before mixing; if the dip is already loose, stir in thick yogurt and finely ground walnuts to improve its texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.