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Thick yogurt cucumber dip with chili flakes Calories
Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Thick yogurt cucumber dip with chili flakes (30 g) has 28 calories. That works out to 92 calories per 100 g. It contains 1.3 g of carbs, 1.7 g of protein, 1.6 g of fat and 0.1 g of fiber. Its 41.1 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Thick yogurt cucumber dip with chili flakes Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
28
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
1.7g
· 3% DV
Fat
1.6g
· 2% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 26% · Fat 54%
Thick yogurt cucumber dip with chili flakes nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 1.7 g | 3% |
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 Thick yogurt cucumber dip with chili flakes?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 28 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 4 tablespoon (large) | 60 g | 55 kcal |
| 0.25 cup (small) | 60 g | 55 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 100 g | 92 kcal |
| ½ cup (medium) | 120 g | 110 kcal |
| 1 serving (large) | 180 g | 166 kcal |
| 1 cup (large) | 240 g | 221 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Thick yogurt cucumber dip with chili flakes
What is thick yogurt cucumber dip with chili flakes?
Thick yogurt cucumber dip with chili flakes is a Turkish-style meze made by mixing cucumber with thick yogurt and adding chili flakes, often with garlic and herbs. Unlike a pourable cucumber yogurt sauce, it is served with a spoon or spread on bread.
How do you make thick yogurt cucumber dip with chili flakes?
Mix grated or finely chopped cucumber into thick plain yogurt, then season with salt and, if you like, garlic and dried mint. Finish thick yogurt cucumber dip with chili flakes with chili-infused olive oil or a sprinkle of flakes.
Is thick yogurt cucumber dip with chili flakes the same as tzatziki?
No. Thick yogurt cucumber dip with chili flakes is a Turkish-style meze, while tzatziki is Greek; both commonly combine yogurt, cucumber, and garlic. This dip is typically thicker, and its chili flakes give it a distinctive warmth.
What should you serve with thick yogurt cucumber dip with chili flakes?
Serve thick yogurt cucumber dip with chili flakes alongside grilled meat, kebabs, rice dishes, or roasted vegetables. Its cool, tangy yogurt balances smoky or spicy food, and its thick texture also makes it useful as a bread dip.
How do you stop thick yogurt cucumber dip with chili flakes from getting watery?
To keep thick yogurt cucumber dip with chili flakes from turning watery, squeeze excess liquid from grated cucumber before mixing it in. Thick or strained yogurt also helps the dip hold its texture, especially if it is made ahead.
Can you make thick yogurt cucumber dip with chili flakes without garlic?
Yes, thick yogurt cucumber dip with chili flakes works well without garlic. Use cucumber, thick yogurt, and herbs such as mint or dill, then add chili flakes for flavor; leaving out garlic makes the dip milder.
Is thick yogurt cucumber dip with chili flakes very spicy?
Not necessarily; thick yogurt cucumber dip with chili flakes can be mild or hot depending on the chili flakes used and how much you add. Start with a small amount and serve extra flakes separately for people who want more heat.
Can you prepare thick yogurt cucumber dip with chili flakes in advance?
Yes, you can prepare thick yogurt cucumber dip with chili flakes ahead and keep it covered in the refrigerator. Cucumber may release liquid as it sits, so drain it well beforehand and add the chili oil just before serving.
What kind of yogurt is best for thick yogurt cucumber dip with chili flakes?
Plain, thick yogurt works best for thick yogurt cucumber dip with chili flakes because it gives the meze its spoonable consistency. Strained yogurt makes it especially dense; loosen it with a little yogurt whey if needed.
How long does thick yogurt cucumber dip with chili flakes keep in the fridge?
Keep thick yogurt cucumber dip with chili flakes covered and refrigerated, and eat it promptly rather than leaving it at room temperature. Cucumber can make the dip watery over time; stir it before serving and discard it if its smell or appearance changes.
Thick yogurt cucumber dip with chili flakes Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.07mg · 5% DV
B5
0.12mg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
41mg · 6% DV
Calcium
50mg · 5% DV
Iodine
6.3µg · 4% DV
Selenium
1.26µg · 2% DV
Potassium ⭐
62mg · 2% DV
Sodium
20mg · 1% DV
Thick yogurt cucumber dip with chili flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Thick yogurt cucumber dip with chili flakes
To burn the 28 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 Thick yogurt cucumber dip with chili flakes?
Thick yogurt cucumber dip with chili flakes is a Turkish take on kuru cacık, made by mixing strained, thick yogurt with cucumber and finishing it with pul biber, Turkey’s dried red pepper flakes. Garlic and herbs such as mint are common additions, though recipes vary. It is tangy and creamy, with a cool, crisp bite from the cucumber and a gentle warmth from the pepper.
Serve it chilled as part of a meze spread, alongside grilled meat or vegetables, or with bread for a light snack. It provides protein and calcium, with 5.5 g of protein per 100 g. For a lighter version, use lower-fat yogurt; add the chili gradually if you prefer a milder dip.
How Nutritious Is Thick yogurt cucumber dip with chili flakes?
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 Thick yogurt cucumber dip with chili flakes 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 Thick yogurt cucumber dip with chili flakes Contain Allergens?
Contains these allergens:
Which Diets Is Thick yogurt cucumber dip with chili flakes 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
Thick yogurt cucumber dip with chili flakes Fat Profile
SATURATED
1g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.05g
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.