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Tarator Calories
Refreshing yogurt, cucumber, and walnut-based cold dip/soup
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tarator (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 11 g of carbs, 7.4 g of protein, 13 g of fat and 1.4 g of fiber. Its 196.8 mg of Phosphorus covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tarator Nutrition Facts
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
11g
· 4% DV
Protein
7.4g
· 15% DV
Fat
13g
· 17% 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 23% · Protein 16% · Fat 61%
Tarator nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 1.4 g | 5% |
| Protein | 7.4 g | 15% |
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 Cup of Tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 piece (small) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 180 g | 140 kcal |
| 1 bottle (small) | 250 g | 195 kcal |
| 1 serving (large) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Tarator
What is tarator made of?
This yogurt-based tarator is made with yogurt, cucumber and walnuts, often with garlic and herbs for extra flavor. Recipes vary across regions: the name tarator can also refer to other sauces and cold dishes.
How do you make tarator?
To make this tarator, stir finely chopped or grated cucumber and ground walnuts into yogurt, then season with garlic and herbs if you like. Chill it before serving, and stir again if the cucumber releases liquid.
Is tarator the same as tzatziki?
No. This version of tarator includes walnuts, which give it a richer, slightly textured finish; tzatziki is usually based on yogurt, cucumber and garlic without walnuts. Recipes for both dishes can vary.
Is tarator a dip or a soup?
Tarator can be served as either, depending on its consistency. Keep the yogurt mixture thick for a dip or meze, or thin it with a little water or yogurt for a chilled soup.
What do you eat tarator with?
Tarator pairs well with grilled meats, kebabs, roasted vegetables and warm flatbread. Serve it as a cool side or dip alongside a meal, rather than heating it like a cooked sauce.
Why does tarator become watery?
Cucumber releases water as it sits in yogurt, which can make tarator runny. For a thicker dip, squeeze excess liquid from grated cucumber before mixing it in, and add salt shortly before serving.
Can you make tarator ahead of time?
Yes, but cucumber can thin tarator as it stands. For the best texture, keep the yogurt and walnut mixture covered in the refrigerator and stir in the cucumber close to serving time.
Can you freeze tarator?
Freezing tarator is not recommended because yogurt may separate as it thaws and cucumber can turn soft and watery. Make it fresh and keep leftovers chilled instead.
What can you use instead of walnuts in tarator?
Almonds or hazelnuts can replace walnuts in tarator, though each gives the dip a different flavor and texture. You can also leave the nuts out, but the result will be less rich and crunchy.
Where does tarator come from?
Tarator is a name used for different cold dishes and sauces across several food traditions, so it does not point to just one fixed recipe. This version is a refreshing yogurt, cucumber and walnut preparation.
Tarator Vitamins & Minerals
Vitamins
B2
0.34mg · 26% DV
B12
0.53µg · 22% DV
Biotin
5.04µg · 17% DV
Vitamin K
16.32µg · 14% DV
Minerals
Phosphorus
197mg · 28% DV
Calcium
230mg · 23% DV
Sodium
432mg · 19% DV
Copper
0.14mg · 16% DV
Potassium ⭐
360mg · 11% DV
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 187 calories in 1 cup (medium) (240 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?
Teretür, a Turkish cold dip or soup made with yoghurt, cucumber and walnuts. Depending on how much water is added, it can be thick enough to scoop or loose enough to eat with a spoon; garlic and herbs are common additions. It is related to the broader family of dishes called Tarator, but this version is best understood by its Turkish name.
In Turkey, it is served chilled as a meze, especially in warm weather, and goes well with bread, grilled dishes or a spread of small plates. Its yoghurt base gives it some protein, while walnuts make it richer in fat; it provides 78 calories per 100 g. For a lighter bowl, loosen it with water and use the walnuts sparingly.
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.
Is Tarator 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 Contain Allergens?
Contains these allergens:
Which Diets Is Tarator 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
— Not suitable
Low FODMAP
— Not suitable
Tarator Fat Profile
SATURATED
4.8g
MONOUNSATURATED
3.72g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 39.4:1
Above the ideal 4:1 (39.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.