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Source of protein, calcium, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Yogurt with dried pepper and walnut (150 g) has 234 calories. That works out to 156 calories per 100 g. It contains 16.2 g of carbs, 8.7 g of protein, 15.9 g of fat and 3.5 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
234
KCAL / 150G
Carbs
16.2g
· 6% DV
Protein
8.7g
· 17% DV
Fat
15.9g
· 20% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 14% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 15.9 g | 20% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 3.5 g | 13% |
| Protein | 8.7 g | 17% |
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 |
|---|---|---|
| 1 serving (medium) | 150 g | 234 kcal |
| 1 tablespoon (extra small) | 15 g | 23 kcal |
| 1 ounce (small) | 28 g | 44 kcal |
| 2 tablespoon (small) | 30 g | 47 kcal |
| 100 g | 100 g | 156 kcal |
| ½ cup (medium) | 120 g | 187 kcal |
| 1 cup (large) | 240 g | 374 kcal |
| 1 serving (large) | 250 g | 390 kcal |
Calculated from 156 calories per 100 g.
Mix softened, chopped dried pepper with yogurt, then stir in chopped walnuts. To soften the pepper, briefly soak it in hot water and drain it well first; serve the mixture chilled, with optional olive oil on top.
Mild or hot dried peppers both work; choose according to the heat you want. A mild pepper lets the walnut and tangy yogurt stand out, while a hotter variety gives the dip a more pronounced kick.
Usually, yes. Briefly soaking dried pepper in hot water makes it easier to chop and mix into yogurt. Drain it thoroughly afterward so excess water does not make the dip runny.
Yes, Greek yogurt works well in yogurt with dried pepper and walnut. Its thick texture makes a scoopable dip; if it seems too dense, loosen it with a small spoonful of water or olive oil.
Yogurt with dried pepper and walnut tastes tangy and creamy, with a chewy, savory pepper note and a rich crunch from the walnuts. Its heat varies with the pepper, so the dish can be mild or distinctly spicy.
Serve yogurt with dried pepper and walnut as a cold dip or meze with flatbread, crackers, or raw vegetables. It also pairs well with grilled meats and roasted vegetables as a cool, tangy side.
Yes, you can make yogurt with dried pepper and walnut ahead and chill it until serving. For the best texture, reserve some walnuts to sprinkle on top at the last moment so they stay crunchy.
Keep yogurt with dried pepper and walnut covered in the refrigerator and eat it within a few days. Use a clean utensil when serving, and discard it if its smell, appearance, or texture changes.
Freezing yogurt with dried pepper and walnut is not recommended. The yogurt can separate and turn grainy as it thaws, so make a fresh batch or refrigerate leftovers and use them promptly.
It is usually served chilled or at cool room temperature, rather than heated. Warming can cause the yogurt to separate; if you want a warm topping, serve the dip alongside hot food instead of stirring it into the pan.
Vitamins
B2
0.29mg · 22% DV
B12
0.48µg · 20% DV
Vitamin C
18mg · 20% DV
Biotin
4.05µg · 13% DV
Minerals
Copper
0.45mg · 50% DV
Phosphorus
233mg · 33% DV
Manganese
0.68mg · 30% DV
Calcium
225mg · 23% DV
Potassium ⭐
465mg · 14% DV
Sodium
90mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 234 calories in 1 serving (medium) (150 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 dried pepper and walnut is a Turkish-style yogurt meze, made by stirring dried pepper and chopped walnuts into yogurt. The pepper may be mild or hot, depending on the variety, while the walnuts add a pleasantly coarse texture.
Its cool tang balances the pepper’s concentrated, slightly sweet or smoky flavour, making it a natural fit for a meze spread. Serve it with bread, alongside grilled vegetables or meat, or as part of a simple lunch. It provides protein and calcium, along with fats from the walnuts. For a lighter, looser dip, use plain yogurt rather than making the whole batch with thick strained yogurt; add the walnuts just before serving for more crunch.
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
3.3g
MONOUNSATURATED
3.22g
POLYUNSATURATED
9.98g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.