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Yogurt on Sarma Calories
Traditional Turkish stuffed vine leaves (sarma) served with yogurt topping
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Yogurt on Sarma (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 18 g of carbs, 4.2 g of protein, 4.2 g of fat and 2.6 g of fiber. Its 19.2 µg of Vitamin K covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Yogurt on Sarma Nutrition Facts
Selected: 4 piece (medium) · 120 g
132
KCAL / 120G
Carbs
18g
· 7% DV
Protein
4.2g
· 8% DV
Fat
4.2g
· 5% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 13% · Fat 30%
Yogurt on Sarma nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 2.6 g | 9% |
| Protein | 4.2 g | 8% |
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 4 Pieces of Yogurt on Sarma?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 132 kcal |
| 2 piece (small) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 6 piece (large) | 180 g | 198 kcal |
| 1 cup (medium) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 8 piece (jumbo) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Yogurt on Sarma
What is yogurt on sarma?
Yogurt on Sarma is a serving of stuffed vine leaves topped with or accompanied by yogurt. The cool, tangy yogurt contrasts with the savory filling and is especially common with Turkish-style sarma.
How do you make yogurt on sarma?
Serve plain yogurt over or beside cooked stuffed vine leaves. For a garlic version, stir crushed garlic into the yogurt; add it just before serving so the leaves stay intact and the topping does not turn watery.
Is yogurt on sarma served hot or cold?
Yogurt on Sarma can accompany either cold olive-oil sarma or warm meat-filled sarma. Add the yogurt at the table or just before serving, since heating it with the dish can make it separate.
Should yogurt on sarma have garlic?
Garlic is optional in yogurt on Sarma. Plain yogurt gives a mild, cooling contrast, while garlic makes the topping more savory and is particularly suited to warm, meat-filled vine leaves.
What kind of yogurt is best on sarma?
Thick, plain yogurt works well on sarma because it stays on the leaves instead of running across the plate. A very tart yogurt can overwhelm the lemony flavor often found in vine-leaf sarma.
Is yogurt on sarma the same as dolma with yogurt?
They can describe a similar serving: stuffed vine leaves served with yogurt. Sarma generally refers to ingredients rolled in leaves, while dolma is a broader term for stuffed foods; regional usage can overlap.
How should yogurt on sarma be served?
Serve yogurt on Sarma either spooned over the stuffed leaves or in a small bowl on the side. Cold olive-oil sarma is often served chilled, while meat-filled sarma is commonly served warm.
What goes well with yogurt on sarma?
A crisp salad or a light soup pairs well with yogurt on Sarma without competing with its filling. If the meal already includes several yogurt-based sides, choose a simple vegetable dish instead.
Can you put yogurt on sarma ahead of time?
It is better not to add yogurt to sarma ahead of serving. The topping can release liquid and soften the vine leaves as it sits, so keep the yogurt separate until you are ready to eat.
How do you store leftover yogurt on sarma?
Refrigerate leftover yogurt-topped sarma in a covered container and eat it soon. The yogurt may become watery as it rests against the leaves, so leftovers are best kept chilled rather than left at room temperature.
Yogurt on Sarma Vitamins & Minerals
Vitamins
Vitamin K
19.2µg · 16% DV
B2
0.14mg · 11% DV
B12
0.22µg · 9% DV
Biotin
2.64µg · 9% DV
Minerals
Sodium
312mg · 14% DV
Copper
0.1mg · 11% DV
Phosphorus
66mg · 9% DV
Calcium
84mg · 8% DV
Potassium ⭐
168mg · 5% DV
Yogurt on Sarma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt on Sarma
To burn the 132 calories in 4 piece (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.
What is Yogurt on Sarma?
Yogurt on Sarma is a Turkish way of serving vine leaves rolled around a filling, usually rice with onion, herbs and spices; some versions contain meat. Plain yogurt is spooned over the rolls or served alongside, adding a cool, creamy contrast to the savoury filling.
In Turkey, rice-filled sarma is often served cold as part of a spread, while warm meat-filled rolls are also commonly paired with yogurt. Outside Turkey, you can serve it as a light lunch, a starter or part of a shared Mediterranean-style meal. The rice makes it a source of carbohydrates, while the leaves and filling contribute some fibre; it is relatively modest in protein. For a lighter plate, use a small spoonful of plain yogurt and add a crisp salad.
How Nutritious Is Yogurt on Sarma?
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 on Sarma Processed?
NOVA 3
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 on Sarma Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt on Sarma Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt on Sarma Fat Profile
SATURATED
2.04g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.