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Tarator with olive oil Calories
A walnut, bread, and garlic based mezze made with olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Tarator with olive oil (30 g) has 98 calories. That works out to 327 calories per 100 g. It contains 3.7 g of carbs, 2 g of protein, 8.6 g of fat and 0.9 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tarator with olive oil Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
98
KCAL / 30G
Carbs
3.7g
· 1% DV
Protein
2g
· 4% DV
Fat
8.6g
· 11% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 8% · Fat 77%
Tarator with olive oil nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2 g | 4% |
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 2 Tablespoons of Tarator with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 98 kcal |
| 1 tablespoon (small) | 15 g | 49 kcal |
| 1 piece (thin) | 25 g | 82 kcal |
| 1 piece (thick) | 40 g | 131 kcal |
| 4 tablespoon (large) | 60 g | 196 kcal |
| 1 serving (small) | 75 g | 245 kcal |
| 100 g | 100 g | 327 kcal |
| 1 serving (medium) | 120 g | 392 kcal |
| 1 serving (large) | 180 g | 589 kcal |
Calculated from 327 calories per 100 g.
Frequently Asked Questions About Tarator with olive oil
What is tarator with olive oil made of?
Tarator with olive oil is a thick mezze commonly made from walnuts, bread, garlic and olive oil. Some recipes add vinegar or lemon juice for tang. The ingredients are crushed or blended into a spreadable mixture rather than a pourable dressing.
How do you make tarator with olive oil?
To make tarator with olive oil, soften stale bread, squeeze out excess water, then blend it with walnuts and garlic. Add the olive oil gradually while mixing so you can control the texture and keep the garlic from overpowering the other ingredients.
Is tarator with olive oil the same as tzatziki?
No, tarator with olive oil is a walnut-and-bread mezze, while tzatziki is usually made with yogurt, cucumber and herbs. They are both served as cool accompaniments, but their ingredients, texture and flavor are quite different.
What do you serve with tarator with olive oil?
Serve tarator with olive oil alongside grilled or fried fish, vegetables, or other mezze. It also works as a dip for bread and crunchy vegetables. Its rich, garlicky flavor pairs especially well with simply cooked dishes.
How is tarator with olive oil served with fish?
Tarator with olive oil is usually served chilled beside fish as a mezze or sauce. Offering it on the side lets diners choose how much to use and keeps the walnut and garlic flavors from masking a delicate fish.
How do you thicken tarator with olive oil?
To thicken tarator with olive oil, mix in a little more bread or ground walnuts and let it stand briefly so the bread can absorb moisture. Add the ingredients gradually, since too much can make the dip dense or overly nutty.
Why does tarator with olive oil taste bitter?
Tarator with olive oil can taste bitter if the walnuts are stale, the garlic is too strong, or the olive oil has a sharp flavor. Use fresh walnuts, add garlic gradually, and taste as you mix in the oil.
How long does tarator with olive oil keep in the fridge?
Keep tarator with olive oil covered in the refrigerator and use it within a few days. Avoid leaving homemade tarator at room temperature for extended periods, and use a clean spoon each time to help keep the remaining mezze fresh.
Can you freeze tarator with olive oil?
Yes, you can freeze tarator with olive oil, but its texture may separate or turn grainy after thawing because of the bread and oil. Thaw it in the refrigerator and stir thoroughly; making a fresh batch usually gives a better texture.
Can you make tarator with olive oil without bread?
Yes, tarator with olive oil can be made without bread by using more walnuts for body. The result will be denser and more strongly nut-flavored, since bread normally softens the mixture and gives it a smoother, more spreadable consistency.
Tarator with olive oil Vitamins & Minerals
Vitamins
Vitamin E
0.93mg · 6% DV
Biotin
1.5µg · 5% DV
Vitamin K
5.4µg · 5% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.31mg · 13% DV
Copper
0.1mg · 11% DV
Phosphorus
47mg · 7% DV
Magnesium
23mg · 5% DV
Sodium
96mg · 4% DV
Potassium ⭐
63mg · 2% DV
Tarator with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarator with olive oil
To burn the 98 calories in 2 tablespoon (medium) (30 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 Tarator with olive oil?
Tarator with olive oil is a Turkish-style walnut dip made with stale bread, garlic and olive oil, usually loosened with water; some versions include lemon. Recipes vary across the region, but walnuts give this version its distinctive character.
In Turkey it is often served alongside fish or as part of a meze spread, with vegetables for dipping. The texture is soft and creamy with a little graininess from the walnuts, while garlic adds a savoury bite. Walnuts and olive oil make it relatively rich in fat and energy, with bread contributing carbohydrates. For a lighter dip, use less oil and thin it with water and lemon; it also pairs well with raw or steamed vegetables.
How Nutritious Is Tarator with olive oil?
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
Low
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 Tarator with olive oil 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 Tarator with olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tarator with olive oil 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 with olive oil Fat Profile
SATURATED
1.23g
MONOUNSATURATED
4.77g
POLYUNSATURATED
2.31g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.