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A thick, creamy white dip is served in a shallow bowl, scattered with small pieces of red pepper and a light drizzle of oil.
●Low GI

Yogurt red pepper tarator Calories

Creamy yogurt and red pepper dip

In season: Summer · Autumn

CALORIES · 100 G

96kcal

GI

20low

POTASSIUM · 100 G

181mg

FIBER · 100 G

0.8g

Quick answer

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.

Yogurt red pepper tarator Nutrition Facts

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%

Yogurt red pepper tarator nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories29 kcal
Total fat1.8 g2%
Saturated fat0.61 g3%
Trans fat0.02 g
Sodium41 mg2%
Total carbohydrate1.6 g1%
Fiber0.2 g1%
Protein1.3 g3%

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 Yogurt red pepper tarator?

ServingAmountCalories
2 tablespoon (medium)30 g29 kcal
1 tablespoon (small)15 g14 kcal
3 tablespoon (large)45 g43 kcal
1 serving (medium)60 g58 kcal
100 g100 g96 kcal
1 serving (large)100 g96 kcal
½ cup (small)120 g115 kcal
1 cup (large)240 g230 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Yogurt red pepper tarator

What is yogurt red pepper tarator?

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.

How do you make yogurt red pepper tarator?

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.

What do you serve with yogurt red pepper tarator?

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.

Should you roast the peppers for yogurt red pepper tarator?

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.

What is the difference between yogurt red pepper tarator and haydari?

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.

Is yogurt red pepper tarator the same as muhammara?

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.

Why does yogurt red pepper tarator turn watery?

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.

How long does yogurt red pepper tarator last in the fridge?

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.

Can you freeze yogurt red pepper tarator?

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.

Can you make yogurt red pepper tarator with Greek yogurt?

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.

Yogurt red pepper tarator Vitamins & Minerals

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

Yogurt red pepper tarator Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt red pepper tarator

To burn the 29 calories in 2 tablespoon (medium) (30 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

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 red pepper tarator?

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.

How Nutritious Is Yogurt red pepper tarator?

Nutrient density

Medium

59/ 100

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

41/ 100

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 red pepper tarator 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 red pepper tarator Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Yogurt red pepper tarator 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

✓ Suitable

Low FODMAP

— Not suitable

Yogurt red pepper tarator Fat Profile

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.