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Watercress herb yogurt Calories
Source of protein, calcium, and vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Watercress herb yogurt (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 1.5 g of carbs, 1.2 g of protein, 1.1 g of fat and 0.1 g of fiber. Its 15 µg of Vitamin K covers 13% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Watercress herb yogurt Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
21
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.2g
· 2% DV
Fat
1.1g
· 1% 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 29% · Protein 23% · Fat 48%
Watercress herb yogurt nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.69 g | 3% |
| Trans fat | 0.04 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 1.2 g | 2% |
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 Watercress herb yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (small) | 28 g | 20 kcal |
| 4 tablespoon (large) | 60 g | 42 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (medium) | 120 g | 84 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 cup (large) | 240 g | 168 kcal |
| 1 serving (large) | 250 g | 175 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Watercress herb yogurt
How do you make Tere otlu yoğurt (Turkish garden cress yogurt)?
Tere otlu yoğurt is made by stirring finely chopped, washed garden cress into plain yogurt. Season it with salt, and add a little water only if you want a looser dip; garlic is optional.
What kind of cress goes into garden cress yogurt?
Garden cress, rather than watercress, is the herb meant by Turkish tere. The two are different plants, so watercress will give the yogurt a different, often stronger flavor and texture.
What do you serve with garden cress yogurt?
Serve garden cress yogurt as a dip or side with grilled vegetables, kebabs, meatballs, rice, or flatbread. Its cool, tangy flavor also works well alongside spicy dishes.
Is garden cress yogurt served as a Turkish meze?
Yes, garden cress yogurt can be served as a Turkish-style meze, though recipes and names vary between households. It is usually presented chilled as a simple yogurt-and-herb side rather than as a standardized dish.
Should you cook the cress before adding it to garden cress yogurt?
No, garden cress is usually added raw. Wash the leaves thoroughly, dry them well, and chop them finely before mixing them into the yogurt; cooking softens their fresh, peppery flavor.
Can you make garden cress yogurt ahead of time?
Yes, you can make garden cress yogurt ahead and keep it covered in the refrigerator. For the freshest flavor and best texture, mix in the chopped cress close to serving, since it can soften and release moisture.
How do you stop garden cress yogurt from becoming watery?
Dry the cress thoroughly after washing and start with thick plain yogurt. Mixing the herbs in shortly before serving also helps prevent garden cress yogurt from loosening as it sits.
Can you use dried herbs in garden cress yogurt?
Yes, dried herbs can add flavor to garden cress yogurt, but they do not replace the fresh cress that gives it its distinctive taste. Add a small amount, since dried herbs are more concentrated.
Can watercress be substituted for garden cress in yogurt?
Yes, watercress can be used, but the result will not taste exactly like Turkish tere otlu yoğurt. Watercress leaves are usually larger and can have a more pronounced peppery flavor, so chop them finely.
How do you make garden cress yogurt less sharp in flavor?
Use less cress and fold it into a larger amount of mild, thick yogurt to soften garden cress yogurt’s peppery taste. A little olive oil can round out the flavor without masking the herb.
Watercress herb yogurt Vitamins & Minerals
Vitamins
Vitamin K
15µg · 13% DV
B12
0.13µg · 5% DV
B2
0.06mg · 5% DV
Vitamin C
2.55mg · 3% DV
Minerals
Phosphorus
32mg · 5% DV
Calcium
43mg · 4% DV
Iodine
6µg · 4% DV
Selenium
1.05µg · 2% DV
Potassium ⭐
59mg · 2% DV
Sodium
17mg · 1% DV
Watercress herb yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Watercress herb yogurt
To burn the 21 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 Watercress herb yogurt?
Tere otlu yoğurt is a Turkish yogurt side or dip made by stirring finely chopped garden cress into yogurt, sometimes with other fresh herbs. Its gentle tang and creamy texture balance the cress’s fresh, peppery bite. The English listing calls it Watercress herb yogurt, but tere is garden cress, not watercress.
In Turkey, it may be served as a meze or alongside grilled vegetables, meat, or a home-cooked meal. It is easy to adapt: strained yogurt makes it thicker, while regular yogurt keeps it lighter. It contributes protein and calcium, with 70 calories per 100 g; fresh herbs and a restrained hand with salt let the cress come through.
How Nutritious Is Watercress herb yogurt?
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 Watercress herb 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 Watercress herb yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Watercress herb 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
Watercress herb yogurt Fat Profile
SATURATED
0.69g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.