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A thin, creamy white yogurt sauce with tiny flecks of garlic, pooled in a shallow bowl.
●Low GI

Thinned garlic yogurt Calories

Refreshing yogurt sauce with protein and calcium

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

45kcal

GI

33low

POTASSIUM · 100 G

156mg

FIBER · 100 G

0.1g

Quick answer

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.

Thinned garlic yogurt Nutrition Facts

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%

Thinned garlic yogurt nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories68 kcal
Total fat3.3 g4%
Saturated fat2.07 g10%
Trans fat0.11 g
Sodium71 mg3%
Total carbohydrate5.7 g2%
Fiber0.2 g1%
Protein4.8 g10%

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 Thinned garlic yogurt?

ServingAmountCalories
1 serving (medium)150 g68 kcal
2 tablespoon (small)30 g14 kcal
4 tablespoon (medium)60 g27 kcal
100 g100 g45 kcal
1 cup (medium)150 g68 kcal
1 cup (large)240 g108 kcal
1 serving (large)300 g135 kcal

Calculated from 45 calories per 100 g.

Frequently Asked Questions About Thinned garlic yogurt

What is thinned garlic yogurt?

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.

How do you make thinned garlic yogurt?

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.

What do you serve with thinned garlic yogurt?

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.

Is thinned garlic yogurt the same as cacık or tzatziki?

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.

Can you put thinned garlic yogurt on Turkish mantı?

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.

Can thinned garlic yogurt be heated or cooked?

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.

How do you make thinned garlic yogurt thicker?

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.

Can you make thinned garlic yogurt ahead of time?

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.

How long does thinned garlic yogurt last in the fridge?

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.

How can you make thinned garlic yogurt taste less garlicky?

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.

Thinned garlic yogurt Vitamins & Minerals

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

Thinned garlic yogurt Glycemic Index

GLYCEMIC INDEX

33
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Thinned garlic yogurt

To burn the 68 calories in 1 serving (medium) (150 g):

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Thinned garlic yogurt?

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.

How Nutritious Is Thinned garlic yogurt?

Nutrient density

Medium

58/ 100

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

41/ 100

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 Thinned garlic yogurt 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 Thinned garlic yogurt Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Thinned garlic yogurt 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

Thinned garlic yogurt Fat Profile

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.