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Creamy yogurt and red pepper dip
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Yogurt red pepper tarator (30 g) has 29 calories. That works out to 96 calories per 100 g. It contains 1.6 g of carbs, 1.3 g of protein, 1.8 g of fat and 0.2 g of fiber. Its 8.1 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
1.3g
· 3% DV
Fat
1.8g
· 2% 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 23% · Protein 19% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 41 mg | 2% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.3 g | 3% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 3 tablespoon (large) | 45 g | 43 kcal |
| 1 serving (medium) | 60 g | 58 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (large) | 100 g | 96 kcal |
| ½ cup (small) | 120 g | 115 kcal |
| 1 cup (large) | 240 g | 230 kcal |
Calculated from 96 calories per 100 g.
Yogurt red pepper tarator is a creamy, cold dip made with yogurt and red pepper, often served as part of a Turkish-style meze spread. Recipes may add garlic or olive oil, while roasting the pepper gives the dip a deeper, sweeter flavor.
Roast red peppers until soft, peel and chop them once cool, then stir them into yogurt to make yogurt red pepper tarator. Garlic and a little olive oil are common optional additions. Chill it briefly before serving so the flavors can blend.
Serve yogurt red pepper tarator with grilled meat, chicken, or vegetables, or include it in a meze spread. It also works as a dip for bread, pita, or crunchy raw vegetables.
Roasting the peppers is a good choice for yogurt red pepper tarator because it brings out their sweetness and adds a lightly smoky taste. Peel and cool them before mixing with the yogurt to keep the dip smooth.
Yogurt red pepper tarator gets its distinctive flavor from red pepper, while haydari is typically a thick yogurt meze seasoned with garlic and herbs. Both are served cold, but they taste and look different.
No. Yogurt red pepper tarator uses yogurt as its creamy base, whereas muhammara is generally a pepper-and-walnut dip thickened with ingredients such as bread. Their textures and flavors are quite different.
Yogurt red pepper tarator can turn watery if the yogurt or roasted peppers release liquid. Use thick, strained yogurt, drain excess liquid from the peppers, and stir the dip just before serving.
Keep yogurt red pepper tarator covered in the refrigerator and eat it within 2–3 days. Use a clean serving spoon, and discard it if it has been left at room temperature for an extended time.
Freezing yogurt red pepper tarator is not recommended because thawing can make the yogurt separate and turn the dip grainy or watery. Make a smaller batch and keep it chilled instead.
Yes, Greek yogurt works well in yogurt red pepper tarator and gives it a thicker, richer texture. If the mixture feels too dense, loosen it gradually with a spoonful of yogurt or a little olive oil.
Vitamins
Vitamin C
8.1mg · 9% DV
B2
0.06mg · 5% DV
B12
0.1µg · 4% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
36mg · 5% DV
Calcium
43mg · 4% DV
Iodine
5.4µg · 4% DV
Selenium
1.23µg · 2% DV
Sodium
41mg · 2% DV
Potassium ⭐
54mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 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.
Yogurt red pepper tarator is a Turkish-style dip made by combining yogurt with roasted or cooked red kapya peppers. Garlic and a little olive oil are common additions, though home recipes vary. The pepper brings gentle sweetness, balanced by the yogurt’s tang, and the finished dip is usually thick enough to scoop with bread or vegetables.
In Turkey, it is served as a meze, alongside a meal, or as part of a spread; it also works well as a dip for an everyday snack. Its yogurt base contributes some protein, while the dish remains fairly light in a modest portion: it has 96 calories per 100 g. Pair it with fresh vegetables or use less oil for a lighter serving.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.61g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.