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Refreshing yogurt sauce with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Thinned garlic yogurt (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 5.7 g of carbs, 4.8 g of protein, 3.3 g of fat and 0.2 g of fiber. Its 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
68
KCAL / 150G
Carbs
5.7g
· 2% DV
Protein
4.8g
· 10% DV
Fat
3.3g
· 4% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 27% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.11 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 4.8 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 68 kcal |
| 2 tablespoon (small) | 30 g | 14 kcal |
| 4 tablespoon (medium) | 60 g | 27 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (medium) | 150 g | 68 kcal |
| 1 cup (large) | 240 g | 108 kcal |
| 1 serving (large) | 300 g | 135 kcal |
Calculated from 45 calories per 100 g.
Thinned garlic yogurt is a savory yogurt sauce loosened with water and seasoned with garlic and salt. It is served with Turkish dishes as a cool, tangy accompaniment, often spooned over hot foods just before eating.
Thinned garlic yogurt is made by whisking crushed garlic and salt into plain yogurt, then gradually mixing in cold water. Add the water a little at a time so the sauce stays smooth and reaches the consistency you want.
Thinned garlic yogurt goes well with Turkish dumplings, grilled meats, meatballs, and roasted or fried vegetables. Its cool, tangy flavor balances rich or spicy dishes, and it can be served alongside food or spooned over it.
No, thinned garlic yogurt is usually made with yogurt, water, garlic, and salt, while cacık and tzatziki typically include cucumber and herbs. Thinned garlic yogurt is generally a simpler sauce, rather than a cucumber-based dip or side dish.
Yes, thinned garlic yogurt is a classic topping for Turkish mantı. Spoon it over the dumplings just before serving, then add a buttery or pepper paste sauce if you like; adding it at the table helps keep the yogurt smooth.
Thinned garlic yogurt is best served cool or at room temperature rather than boiled. High heat can make yogurt split, so spoon it onto hot food after the food comes off the heat, or serve the sauce separately.
Thinned garlic yogurt can be thickened by whisking in more plain yogurt. Add it gradually and taste as you go, since extra yogurt will soften the garlic and salt flavors as well as change the texture.
Yes, thinned garlic yogurt can be mixed ahead and kept covered in the refrigerator. Stir it before serving because it may separate or thicken as it sits; add any hot topping only when the dish is ready to serve.
Thinned garlic yogurt keeps for a few days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if it develops mold, an unusual smell, or a change in color.
Use less garlic and mix it into the yogurt gradually to make thinned garlic yogurt milder. Let the sauce chill briefly before serving, then taste it again; the garlic flavor can become more pronounced as it rests.
Vitamins
B12
0.52µg · 22% DV
B2
0.22mg · 17% DV
Biotin
3.6µg · 12% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
131mg · 19% DV
Calcium
168mg · 17% DV
Iodine
23µg · 15% DV
Selenium
4.8µg · 9% DV
Potassium ⭐
234mg · 7% DV
Sodium
71mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 68 calories in 1 serving (medium) (150 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.
Thinned garlic yogurt is a simple, cool Turkish sauce made by loosening plain yogurt with water and stirring in crushed garlic and often a little salt. Its consistency varies from spoonable to pourable, depending on the dish and household preference.
In Turkish cooking, it is commonly served over mantı, alongside vegetables or grilled foods, and as a refreshing contrast to warm, savoury dishes. The yogurt’s gentle tang softens the garlic’s bite. It is a relatively light accompaniment, with 45 calories and 3.2 g of protein per 100 g. Add the water gradually to keep the texture creamy rather than watery, and chill it briefly before serving so the garlic flavour has time to meld.
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.
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.
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.
Contains these allergens:
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
SATURATED
2.07g
MONOUNSATURATED
0.93g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.