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Yogurt-based, dried-plum tzatziki-style dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tzatziki with dried plums (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 12.5 g of carbs, 4.3 g of protein, 4.1 g of fat and 1.4 g of fiber. Its 115.2 mg of Phosphorus covers 16% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
106
KCAL / 120G
Carbs
12.5g
· 5% DV
Protein
4.3g
· 9% DV
Fat
4.1g
· 5% 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 48% · Protein 17% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 4.3 g | 9% |
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) | 120 g | 106 kcal |
| 1 tablespoon (mini) | 15 g | 13 kcal |
| 2 tablespoon (double) | 30 g | 26 kcal |
| 4 tablespoon (small) | 60 g | 53 kcal |
| 100 g | 100 g | 88 kcal |
| 1 cup (medium) | 120 g | 106 kcal |
| 1 serving (large) | 180 g | 158 kcal |
| 1 bottle (large) | 250 g | 220 kcal |
Calculated from 88 calories per 100 g.
Tzatziki with dried plums is a yogurt-based dip inspired by Turkish cacık, with chopped dried plums adding a sweet-tart note. Recipes may include cucumber, garlic, and herbs, but there is no single fixed version of this variation.
To make tzatziki with dried plums, stir chopped dried plums into plain yogurt and add cucumber, garlic, and herbs if you like. Thin the mixture with a little water if needed, then chill it briefly before serving.
No, soft dried plums can be chopped and mixed straight into tzatziki with dried plums. If yours are very firm, soak them briefly in warm water, then drain and pat them dry so they soften without making the dip watery.
It can, but cucumber is not essential to tzatziki with dried plums. Add finely chopped or grated cucumber for a fresher, more classic cacık-style dip; squeezing out excess liquid helps keep the yogurt thick.
Tzatziki with dried plums tastes creamy and tangy from the yogurt, with a sweet-tart fruitiness from the plums. Garlic and mint make it more savory and refreshing, while using more plums gives the dip a sweeter finish.
Serve tzatziki with dried plums alongside grilled meat, chicken, roasted vegetables, or warm flatbread. Its cool yogurt and sweet-tart fruit make it a distinctive dip for a savory meal or a mixed mezze spread.
Yes, you can make tzatziki with dried plums ahead and chill it so the fruit flavor infuses the yogurt. If the recipe includes cucumber, add it shortly before serving or squeeze it well to limit excess moisture.
Keep tzatziki with dried plums covered in the refrigerator and use it within a few days. Cucumber can release liquid as it sits, so stir the dip before serving and discard it if its smell or appearance changes.
Yes, fresh plums can replace dried ones in tzatziki with dried plums, but they add more moisture and a less concentrated sweetness. Remove the pits, chop the fruit, and mix it in close to serving time.
To keep tzatziki with dried plums thick, use strained yogurt or drain grated cucumber before mixing it in. Pat soaked dried plums dry, and add fresh cucumber shortly before serving rather than letting it sit in the dip.
Vitamins
B2
0.19mg · 15% DV
B12
0.34µg · 14% DV
Biotin
2.52µg · 8% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
115mg · 16% DV
Calcium
142mg · 14% DV
Sodium
252mg · 11% DV
Copper
0.08mg · 9% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 106 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.
Tzatziki with dried plums is a Turkish-style variation on cacık, a cool yogurt dip commonly made with cucumber and garlic. Dried plums add a sweet-tart, fruity note to the tang of the yogurt; recipes may vary in their exact additions. It is related to tzatziki, but cacık is a familiar Turkish table staple in its own right.
Serve it chilled as a meze or alongside grilled dishes, rice and other home-cooked meals. Its yogurt base contributes protein, while the plums bring fibre and carbohydrates, making the dip more than just a cooling accompaniment. For a lighter version, choose lower-fat yogurt and keep added salt modest.
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
2.4g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.