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Taratos Calories
Cold yogurt cucumber, garlic and dill meze
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Taratos (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 6.2 g of carbs, 3.2 g of protein, 2.8 g of fat and 1.2 g of fiber. Its 0.2 mg of B2 covers 12% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Taratos Nutrition Facts
Selected: 1 serving (medium) · 120 g
66
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
3.2g
· 6% DV
Fat
2.8g
· 4% 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 39% · Protein 20% · Fat 41%
Taratos nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 3.2 g | 6% |
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 Taratos?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 66 kcal |
| 2 tablespoon (medium) | 40 g | 22 kcal |
| 1 serving (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (medium) | 150 g | 83 kcal |
| 1 serving (large) | 180 g | 99 kcal |
| 1 piece (large) | 200 g | 110 kcal |
| 1 serving (extra large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Taratos
What is taratos?
Taratos is a chilled Turkish meze made with yogurt, cucumber, garlic and dill. It is served cold as a side or part of a spread, rather than as a hot vegetable dish.
Is taratos the same as tzatziki?
They are closely related yogurt-and-cucumber dishes, but they are not always identical. Taratos in this style uses dill and garlic, while tzatziki recipes often include mint, olive oil or lemon; recipes vary across regions and households.
Where does taratos come from?
Taratos belongs to the broader family of yogurt-and-cucumber dishes found around the eastern Mediterranean and Balkans. The name and recipe vary by country; this version is a Turkish-style cold meze.
How do you make taratos thick instead of runny?
Use thick yogurt and squeeze excess liquid from grated cucumber before mixing it in. Chilling the mixture helps it firm up, but adding cucumber without draining it is a common reason taratos turns watery.
Should you peel the cucumber for taratos?
No, peeling is optional. Leave the skin on after washing for more texture, or peel cucumbers with tough or bitter skin; removing the seeds can also help if the cucumber is especially watery.
Can you make taratos ahead of time?
Yes, you can make taratos ahead and keep it covered in the refrigerator. For the freshest texture, stir in the drained cucumber close to serving time, since it gradually releases water into the yogurt.
How long does taratos keep in the fridge?
Keep taratos covered and refrigerated, and eat it within two days. Stir it before serving if liquid has separated, and discard it if it has been left at room temperature for an extended period.
Can you freeze taratos?
No, freezing is not recommended for taratos. Yogurt can separate as it thaws and the cucumber can become soft and watery, leaving the dip with a grainy, loose texture.
What can you serve with taratos?
Serve taratos with grilled meats, kebabs, roasted vegetables or warm flatbread. Its cool, tangy flavor also works well alongside fried foods and spicy dishes as part of a larger meze spread.
Can you make taratos without garlic?
Yes, you can leave the garlic out of taratos. The result will be milder, while dill and cucumber still give the yogurt dip its fresh flavor; add a little lemon juice if you want extra tang.
Taratos Vitamins & Minerals
Vitamins
B2
0.16mg · 12% DV
B12
0.22µg · 9% DV
Biotin
2.4µg · 8% DV
Vitamin A
54µg · 6% DV
Minerals
Phosphorus
58mg · 8% DV
Calcium
78mg · 8% DV
Potassium ⭐
204mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
46mg · 2% DV
Taratos Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Taratos
To burn the 66 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.
What is Taratos?
Taratos is a chilled Turkish meze made with yoghurt, cucumber, garlic and dill. It is served cold, often alongside a meal or as part of a spread of small dishes; outside Turkey, it also works well as a refreshing dip with bread or crisp vegetables. The cucumber gives it a cool crunch, while yoghurt brings a gentle tang and garlic and dill add savoury, aromatic notes. It is a light side rather than a protein-centred dish, though the yoghurt contributes some protein. Serve it with grilled vegetables or meats, or loosen it with a little water for a lighter, more spoonable texture.
How Nutritious Is Taratos?
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 Taratos 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 Taratos Contain Allergens?
Contains these allergens:
Which Diets Is Taratos 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
Taratos Fat Profile
SATURATED
1.56g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.