Creamy Yogurt Dip

Creamy Yogurt Dip is a versatile, smooth condiment made primarily from strained yogurt, often blended with herbs, garlic, lemon, or spices. It's a staple in Mediterranean, Middle Eastern, and South Asian cuisines, serving as a cooling accompaniment to spicy dishes, grilled meats, or fresh vegetables. Its base is typically full-fat or Greek yogurt for a rich, tangy flavor.

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🍽️ Nutrition at a glance

This dip is generally high in protein and healthy fats, especially if made with full-fat yogurt, while being moderate in carbohydrates. It provides key nutrients like calcium, probiotics for gut health, and B vitamins, with a rough calorie ballpark of 80-120 calories per 1/2 cup serving depending on added ingredients.

Nutrition breakdown

Calories	100 kcal
Protein	5 g
Carbs	6 g
Fat	6 g
Fiber	0 g
Sugar	5 g
Sodium	300 mg
Calcium	150 mg
Phosphorus	120 mg
Potassium	200 mg
Vitamin B12	0.5 mcg
Riboflavin (B2)	0.2 mg
Selenium	6 mcg
Zinc	1 mg
Vitamin A	50 IU

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Yogurt-based dips have ancient origins, with roots in nomadic cultures where fermentation was a key preservation method. Nutritionally, they stand out for combining live probiotics with high-quality protein, making them both a flavorful and gut-friendly choice in global cuisines.