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Avocado Greek Yogurt Sauce Calories
Creamy sauce with fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado Greek Yogurt Sauce (30 g) has 37 calories. That works out to 123 calories per 100 g. It contains 1.8 g of carbs, 1 g of protein, 3.1 g of fat and 1.1 g of fiber. Its 0.2 mg of B5 covers 5% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Avocado Greek Yogurt Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
37
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
1g
· 2% DV
Fat
3.1g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 10% · Fat 72%
Avocado Greek Yogurt Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 1 g | 2% |
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 Avocado Greek Yogurt Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 37 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 3 tablespoon (large) | 45 g | 55 kcal |
| 0.25 cup (medium) | 60 g | 74 kcal |
| 1 serving (medium) | 60 g | 74 kcal |
| 100 g | 100 g | 123 kcal |
| ½ cup (large) | 120 g | 148 kcal |
Calculated from 123 calories per 100 g.
Frequently Asked Questions About Avocado Greek Yogurt Sauce
How do you make Avocado Greek Yogurt Sauce?
Mash a ripe avocado with Greek yogurt, lemon juice, garlic, and salt until smooth. Use a fork for a chunky dip or blend it for a silky sauce; add a little water if you want a thinner consistency.
What can you serve with Avocado Greek Yogurt Sauce?
Serve it with grilled chicken, roasted vegetables, potatoes, or tacos. It also works as a spread in wraps and sandwiches, or as a dip for pita, crackers, and raw vegetables.
How do you keep Avocado Greek Yogurt Sauce from turning brown?
Mix in lemon juice, then cover the sauce tightly and refrigerate it promptly. Pressing plastic wrap directly against the surface limits contact with air and helps preserve the avocado’s green color.
How long does Avocado Greek Yogurt Sauce last in the fridge?
Keep Avocado Greek Yogurt Sauce in a sealed container in the refrigerator and use it within one to two days for the best color and texture. Discard it if you notice mold, an off smell, or an unusual appearance.
Can you use Avocado Greek Yogurt Sauce instead of mayonnaise?
Yes, use it as a creamy spread in sandwiches or wraps in place of mayonnaise. Its avocado and yogurt flavor is tangier, and the sauce is wetter, so add it shortly before serving to avoid soggy bread.
Is Avocado Greek Yogurt Sauce the same as guacamole?
No. Avocado Greek Yogurt Sauce includes Greek yogurt, which makes it creamier and tangier; guacamole is usually mashed avocado seasoned with lime or lemon, salt, and other additions, without yogurt.
Can you make Avocado Greek Yogurt Sauce with unripe avocados?
Not for the best texture. An unripe avocado is firm and difficult to mash smoothly, so wait until it yields slightly when pressed. Avoid avocados with extensive dark patches or an unpleasant smell.
Can you thin Avocado Greek Yogurt Sauce for a salad dressing?
Yes. Whisk in water or lemon juice a little at a time until it pours easily. Taste it as you go, since extra lemon can make the dressing noticeably more tart.
Can you freeze Avocado Greek Yogurt Sauce?
Freezing is not recommended. Greek yogurt can separate after thawing, and the avocado may become watery or grainy. Make a fresh batch instead, especially when you want a smooth dip or spread.
What herbs go well in Avocado Greek Yogurt Sauce?
Cilantro, parsley, and dill all pair well with Avocado Greek Yogurt Sauce. Chop the herbs finely and stir them in at the end so their fresh flavor remains distinct.
Avocado Greek Yogurt Sauce Vitamins & Minerals
Vitamins
B5
0.23mg · 5% DV
Folate
14.7µg · 4% DV
Vitamin K
3.96µg · 3% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.04mg · 4% DV
Phosphorus
23mg · 3% DV
Potassium ⭐
106mg · 3% DV
Selenium
1.44µg · 3% DV
Sodium
13mg · 1% DV
Avocado Greek Yogurt Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado Greek Yogurt Sauce
To burn the 37 calories in 2 tablespoon (medium) (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 Avocado Greek Yogurt Sauce?
Avocado Greek Yogurt Sauce brings mashed avocado together with thick Greek-style yogurt. Lemon, garlic or fresh herbs are common additions, though the exact seasoning varies. It is best understood as a contemporary yogurt dip rather than a dish with one established place of origin.
Its texture is smooth and creamy, with the yogurt’s gentle tang balancing avocado’s mild, buttery taste. Serve it as a dip with raw vegetables or pita, spoon it over grilled vegetables or meat, or use it as a spread in a sandwich or wrap. It provides fiber alongside fats from the avocado; a 100 g portion has 3.8 g of fiber. For a lighter, tangier sauce, use a little more yogurt and serve it with crisp vegetables.
How Nutritious Is Avocado Greek Yogurt Sauce?
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 Avocado Greek Yogurt Sauce 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 Avocado Greek Yogurt Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Avocado Greek Yogurt Sauce 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
✓ Suitable
Low FODMAP
— Not suitable
Avocado Greek Yogurt Sauce Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.9g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.