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Yogurt Tahini Walnut Dip Calories
Provides healthy fats, protein, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (double) of Yogurt Tahini Walnut Dip (30 g) has 83 calories. That works out to 275 calories per 100 g. It contains 2.4 g of carbs, 2.5 g of protein, 6.9 g of fat and 0.7 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Yogurt Tahini Walnut Dip Nutrition Facts
Selected: 2 tablespoon (double) · 30 g
83
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
2.5g
· 5% DV
Fat
6.9g
· 9% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 12% · Fat 76%
Yogurt Tahini Walnut Dip nutrition facts table · 2 tablespoon (double) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.02 g | 5% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 2.5 g | 5% |
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 Tahini Walnut Dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (double) | 30 g | 83 kcal |
| 1 teaspoon (small) | 5 g | 14 kcal |
| 1 tablespoon (small) | 15 g | 41 kcal |
| 3 tablespoon (triple) | 45 g | 124 kcal |
| 0.25 cup (quarter) | 60 g | 165 kcal |
| 1 serving (medium) | 75 g | 206 kcal |
| 100 g | 100 g | 275 kcal |
| ½ cup (half) | 120 g | 330 kcal |
| 1 serving (large) | 120 g | 330 kcal |
| 1 serving (extra large) | 180 g | 495 kcal |
Calculated from 275 calories per 100 g.
Frequently Asked Questions About Yogurt Tahini Walnut Dip
What is in a yogurt tahini walnut dip?
A yogurt tahini walnut dip combines yogurt, tahini, and chopped walnuts, usually with salt and a little lemon juice. Some versions include garlic or herbs, but those additions are optional rather than essential.
How do you make a yogurt tahini walnut dip?
To make a yogurt tahini walnut dip, stir tahini into yogurt until smooth, then season with salt and lemon juice. Fold in some chopped walnuts or scatter them over the top just before serving.
What should you serve with a yogurt tahini walnut dip?
A yogurt tahini walnut dip works with pita, flatbread, or crisp vegetables as a snack or appetizer. It also makes a creamy side for grilled vegetables, kebabs, or roasted meat.
Can you use Greek yogurt in a yogurt tahini walnut dip?
Yes, Greek yogurt works well in a yogurt tahini walnut dip because its thick texture holds the tahini and walnuts. If it feels too dense, loosen it with a small spoonful of water or lemon juice.
Why does tahini seize in a yogurt tahini walnut dip?
Tahini can turn thick or clumpy when it first meets a watery ingredient such as yogurt. Whisk it with a little yogurt at a time, then gradually incorporate the rest to make the dip smooth.
How long does a yogurt tahini walnut dip last in the fridge?
A yogurt tahini walnut dip keeps for about 3 days in a covered container in the refrigerator. Stir it before serving, and discard it if it has been left at room temperature for an extended period.
Can you make a yogurt tahini walnut dip without garlic?
Yes, garlic is not required for a yogurt tahini walnut dip. Leaving it out lets the nutty tahini and walnuts stand out; lemon juice, black pepper, or chopped herbs can add flavor instead.
Can you freeze a yogurt tahini walnut dip?
Freezing a yogurt tahini walnut dip is not recommended. Yogurt often separates and becomes grainy after thawing, while the walnuts lose their fresh crunch; make a smaller batch and refrigerate it instead.
How do you keep a yogurt tahini walnut dip from getting watery?
Use thick yogurt for a yogurt tahini walnut dip, or strain regular yogurt before mixing. If the finished dip releases a little liquid, stir it back in or mix in a spoonful of thick yogurt.
Can you make a yogurt tahini walnut dip ahead of time?
Yes, you can prepare a yogurt tahini walnut dip a day ahead and keep it covered in the refrigerator. Add the walnuts shortly before serving so they stay crisp rather than softening in the yogurt.
Yogurt Tahini Walnut Dip Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
Biotin
1.23µg · 4% DV
B12
0.09µg · 4% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.2mg · 9% DV
Phosphorus
62mg · 9% DV
Calcium
63mg · 6% DV
Potassium ⭐
71mg · 2% DV
Sodium
26mg · 1% DV
Yogurt Tahini Walnut Dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Tahini Walnut Dip
To burn the 83 calories in 2 tablespoon (double) (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 Yogurt Tahini Walnut Dip?
Yogurt Tahini Walnut Dip brings together thick yogurt, sesame tahini and chopped or ground walnuts. It fits naturally among Turkish and broader eastern Mediterranean meze, where cool yogurt-based dips are often served alongside other small plates. Garlic, lemon and a little olive oil are common ways to season it, though the balance can be adjusted to taste.
Its texture is creamy with a little crunch, and the tang of yogurt offsets the tahini’s toasted, nutty richness. Serve it with warm flatbread, crisp vegetables or as part of a spread with grilled dishes. It contributes protein and calcium, while tahini and walnuts make it relatively rich in fats; for a lighter version, use less tahini and add more yogurt.
How Nutritious Is Yogurt Tahini Walnut Dip?
Nutrient density
High
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 Tahini Walnut Dip 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 Tahini Walnut Dip Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Tahini Walnut Dip 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 Tahini Walnut Dip Fat Profile
SATURATED
1.02g
MONOUNSATURATED
2.31g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.