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Protein-rich probiotic yogurt dip with carrot and garlic
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Yogurt with carrot and garlic (60 g) has 47 calories. That works out to 78 calories per 100 g. It contains 3.7 g of carbs, 2.3 g of protein, 2.5 g of fat and 0.5 g of fiber. Its 108 µg of Vitamin A covers 12% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 60 g
47
KCAL / 60G
Carbs
3.7g
· 1% DV
Protein
2.3g
· 5% DV
Fat
2.5g
· 3% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 20% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 2.3 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 60 g | 47 kcal |
| 1 tablespoon (small) | 30 g | 23 kcal |
| 1 serving (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 4 tablespoon (large) | 120 g | 94 kcal |
| ½ cup (half) | 122 g | 95 kcal |
| 1 serving (medium) | 150 g | 117 kcal |
| 1 serving (large) | 220 g | 172 kcal |
| 1 cup (medium) | 245 g | 191 kcal |
Calculated from 78 calories per 100 g.
Yogurt with carrot and garlic is made with grated carrot, plain yogurt, garlic, and usually a little oil and salt. The carrot is commonly softened in a pan, cooled, then mixed with the yogurt and garlic.
To make Yogurt with carrot and garlic, sauté grated carrot until tender, let it cool completely, then stir it into yogurt with crushed garlic and salt. Chill briefly before serving, or finish with herbs or olive oil.
Often, yes: Yogurt with carrot and garlic is a common version of Turkish havuç tarator. Recipes vary, and some include walnuts or mayonnaise, so the name does not always mean precisely the same ingredient combination.
Usually, yes; the carrot in Yogurt with carrot and garlic is grated and sautéed until soft, then cooled before mixing. Raw grated carrot also works if you want a crunchier texture and a fresher, sharper carrot flavor.
Yogurt with carrot and garlic works well as a cold meze with grilled meats, kebabs, rice dishes, or warm flatbread. Its creamy, garlicky flavor also complements a spread of other Turkish meze.
Yes, Yogurt with carrot and garlic can be made ahead and kept covered in the refrigerator. Add crunchy toppings, fresh herbs, or a finishing drizzle of oil shortly before serving so they retain their texture and appearance.
Yogurt with carrot and garlic can turn watery if the cooked carrots are still warm when mixed in or if the yogurt is thin. Cool the carrots fully and use thick yogurt; drain off any separated liquid before serving.
Yogurt with carrot and garlic keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or a change in appearance.
Freezing Yogurt with carrot and garlic is not recommended because the yogurt may separate and become grainy after thawing. Make a smaller batch instead; its texture and flavor are best when served chilled and fresh.
Use less garlic in Yogurt with carrot and garlic and mix it in gradually, tasting as you go. Grated or crushed garlic spreads through the yogurt quickly, so starting with a small amount makes the flavor easier to control.
Vitamins
Vitamin A
108µg · 12% DV
B12
0.23µg · 10% DV
B2
0.1mg · 8% DV
Biotin
1.26µg · 4% DV
Minerals
Phosphorus
61mg · 9% DV
Calcium
77mg · 8% DV
Potassium ⭐
112mg · 3% DV
Iodine
4.8µg · 3% DV
Sodium
31mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 47 calories in 2 tablespoon (medium) (60 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 with carrot and garlic is a Turkish meze made by mixing grated carrot—often softened in a little oil and cooled—with garlic and yogurt. Recipes vary from home to home; some include walnuts or a drizzle of olive oil.
It is cool and creamy, with the carrot’s gentle sweetness offset by the sharpness of garlic. In Turkey it is served as part of a meze spread or alongside grilled meats and everyday meals, and it also makes a good dip with bread or raw vegetables. The yogurt contributes protein, while the carrot adds a little fibre. For a lighter version, use less oil when cooking the carrot and choose plain yogurt rather than a richer strained variety.
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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.