1 cup (medium) of Yogurt with Mint (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 7.5 g of carbs, 5.4 g of protein, 4.5 g of fat and 0.5 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Yogurt with Mint?

Yogurt with Mint is a simple Turkish-style preparation of plain, thick yogurt mixed with or topped with finely chopped fresh mint. It is not a sweetened yogurt; the mint adds fragrance while the yogurt keeps its gentle tang.

In Turkey, it is served cool alongside grilled meats, rice and vegetable dishes, or as part of a meze spread. English-speaking cooks can use it in much the same way—as a cooling side for spiced or grilled food, or as a dip with warm flatbread. It brings the protein and cultured-dairy character of yogurt, with 3.6 g of protein per 100 g. For a lighter accompaniment, choose plain yogurt with less fat and add the mint just before serving.

Yogurt with Mint Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

3.6g

· 7% DV

Fat

· 4% DV

Fiber

0.3g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 33% · Protein 23% · Fat 44%

Yogurt with Mint Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.35mg · 7% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

13µg · 9% DV

How Nutritious Is Yogurt with Mint?

Nutrient density

High

70/ 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

40/ 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.

Yogurt with Mint Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Yogurt with Mint

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt with Mint 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 with Mint 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 with Mint Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Yogurt with Mint Fat Profile

SATURATED

1.9g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Yogurt with Mint

🥣vs🥒

Yogurt with Mint vs Tzatziki5 kcal more per 100 g

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Yogurt with Mint vs Cheddar Cheese337 kcal fewer per 100 g

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Yogurt with Mint vs Tulum Cheese305 kcal fewer per 100 g

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Yogurt with Mint vs Milk1 kcal more per 100 g

→

Foods Similar to Yogurt with Mint

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Yogurt with Mint

How do you make yogurt with mint?

Yogurt with mint is made by stirring finely chopped fresh mint or dried mint into plain yogurt. Add a little water if you want a looser sauce, and season with salt if desired. Chill it briefly before serving to let the mint flavor blend in.

What dishes go well with yogurt with mint?

Yogurt with mint pairs well with grilled meat, kebabs, roasted vegetables, rice dishes, and spicy food. Its cool, tangy taste balances richer or hotter flavors. Serve it as a dip or spoon it alongside the main dish.

Is yogurt with mint the same as tzatziki?

No, yogurt with mint is not necessarily tzatziki. Plain yogurt with mint has no cucumber, while tzatziki typically includes cucumber and often garlic. You can turn yogurt with mint into a tzatziki-style dip by adding grated, drained cucumber and garlic.

Can you use dried mint in yogurt with mint?

Yes, dried mint works well in yogurt with mint and gives it a concentrated, savory aroma. Fresh mint tastes greener and brighter. Start with a small amount of dried mint, stir it in, and let the yogurt sit briefly before adjusting the seasoning.

Can you use yogurt with mint as a marinade?

Yes, yogurt with mint can be used as a marinade, especially for chicken or lamb. The yogurt coats the food and the mint adds flavor, but avoid reusing marinade that has touched raw meat unless you cook it thoroughly. Refrigerate food while it marinates.

Does yogurt with mint need garlic or lemon?

No, yogurt with mint does not need garlic or lemon; yogurt and mint are enough for a simple sauce. Garlic makes the flavor sharper, while a little lemon adds acidity. Add either only if it suits the dish you are serving.

Can yogurt with mint be served with hot food?

Yes, yogurt with mint can accompany hot food, but avoid boiling it into a dish because yogurt may separate. Serve it cold on the side or spoon it over the food just before eating for a smoother texture and a refreshing contrast.

How long does homemade yogurt with mint keep in the fridge?

Homemade yogurt with mint is best kept covered in the refrigerator and eaten promptly, using a clean spoon each time. Fresh mint can darken and lose its aroma as it sits. Discard it if it develops an unusual smell, appearance, or texture.

Can you freeze yogurt with mint?

Freezing yogurt with mint is not ideal for a dip or sauce: thawed yogurt often separates and becomes grainy, and mint loses its fresh character. If you need a cold sauce, make a smaller batch and keep it refrigerated instead.

Is yogurt with mint good for digestion?

Yogurt with mint can be a refreshing food, but it is not a proven treatment for digestive problems. Mint can aggravate reflux in some people, and dairy may cause symptoms for people who are sensitive to lactose. Pay attention to your own response.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026