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Yogurt Caramelized Onions Calories
Yogurt-based caramelized onion mezze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Yogurt Caramelized Onions has 121 calories. It contains 10.5 g of carbs, 3.4 g of protein, 7.7 g of fat and 1.3 g of fiber. Its 91 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt Caramelized Onions Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
10.5g
· 4% DV
Protein
3.4g
· 7% DV
Fat
7.7g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 11% · Fat 55%
Yogurt Caramelized Onions nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.82 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 3.4 g | 7% |
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 Yogurt Caramelized Onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 121 kcal |
| 2 tablespoon (small) | 30 g | 36 kcal |
| 0.25 cup (small) | 60 g | 73 kcal |
| 100 g | 100 g | 121 kcal |
| ½ cup (large) | 120 g | 145 kcal |
| 1 pack (large) | 150 g | 182 kcal |
| 1 cup (extra large) | 240 g | 290 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Yogurt Caramelized Onions
How do you make yogurt caramelized onions?
Yogurt caramelized onions are made by slowly cooking sliced onions until soft and deeply browned, then folding them into yogurt. Let the onions cool before mixing so they do not thin or warm the yogurt; season with salt and spices to taste.
Why won’t the onions caramelize in yogurt caramelized onions?
Onions often fail to caramelize when the pan is crowded or the heat is too high. They release moisture and steam instead of browning. Cook them in a wide pan in batches if needed, stirring occasionally until the moisture evaporates.
Do yogurt caramelized onions need sugar?
No, yogurt caramelized onions do not need added sugar. Onions develop sweetness as they cook slowly and brown; give them enough time in the pan before combining them with the yogurt.
Should the onions cool before adding yogurt to yogurt caramelized onions?
Yes, cool the onions before mixing them into yogurt. Hot onions can loosen the yogurt and make the dip warm or watery; let them reach room temperature first, especially if you plan to serve the dish chilled.
Can you use Greek yogurt for yogurt caramelized onions?
Yes, Greek yogurt works well in yogurt caramelized onions because its thick texture makes a creamy dip. Strained or thick plain yogurt is also suitable; if your yogurt is runny, drain off excess liquid first.
What can you serve with yogurt caramelized onions?
Yogurt caramelized onions pair well with flatbread, pita, grilled vegetables, or grilled meat. Serve them as a dip or mezze alongside other small dishes, rather than using them as a thin sauce straight from the refrigerator.
Can you make yogurt caramelized onions ahead of time?
Yes, you can prepare the onions ahead of time. Refrigerate them separately from the yogurt and combine them shortly before serving for the best texture; this also makes it easier to serve the dip chilled.
How do you keep yogurt caramelized onions from getting watery?
To keep yogurt caramelized onions from getting watery, cook off the moisture from the onions and cool them completely before mixing. Use thick yogurt, and avoid stirring hot onions into it or leaving the finished dip uncovered.
Are yogurt caramelized onions served hot or cold?
Yogurt caramelized onions are usually served cool or at room temperature, not piping hot. Cooling the cooked onions before mixing helps preserve the yogurt’s texture, and a brief rest in the refrigerator lets the flavors come together.
How long do yogurt caramelized onions last in the fridge?
Yogurt caramelized onions keep for about three days in a covered container in the refrigerator. Use a clean spoon when serving, and discard leftovers that have been sitting at room temperature for an extended period.
Yogurt Caramelized Onions Vitamins & Minerals
Vitamins
B2
0.16mg · 12% DV
B12
0.28µg · 12% DV
B6
0.12mg · 7% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
91mg · 13% DV
Calcium
112mg · 11% DV
Iodine
13µg · 9% DV
Copper
0.07mg · 8% DV
Potassium ⭐
176mg · 5% DV
Sodium
48mg · 2% DV
Yogurt Caramelized Onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Caramelized Onions
To burn the 121 calories in 100 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 Yogurt Caramelized Onions?
Yogurt Caramelized Onions brings slowly cooked, sweetened onion together with cool yogurt. It is often served as a Turkish-inspired mezze or side rather than as a stand-alone main dish; recipes vary in whether the yogurt is stirred through the onions or spooned underneath them.
The soft, sweet onion contrasts with yogurt’s gentle tang and creamy texture. Serve it with flatbread as part of a mezze spread, or alongside grilled vegetables and other savoury dishes. Its nutrition is a mix of carbohydrates from the onion and fat from the preparation, with a little protein from the yogurt. For a lighter version, cook the onions with less oil and use plain yogurt.
How Nutritious Is Yogurt Caramelized Onions?
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 Yogurt Caramelized Onions 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 Yogurt Caramelized Onions Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Caramelized Onions 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
Yogurt Caramelized Onions Fat Profile
SATURATED
1.82g
MONOUNSATURATED
4.29g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.