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Chia yogurt sauce Calories
Yogurt-based sauce with protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chia yogurt sauce (30 g) has 29 calories. That works out to 97 calories per 100 g. It contains 1.9 g of carbs, 1.5 g of protein, 1.6 g of fat and 0.8 g of fiber. Its 43.5 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Chia yogurt sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1.9g
· 1% DV
Protein
1.5g
· 3% DV
Fat
1.6g
· 2% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 21% · Fat 52%
Chia yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 1.5 g | 3% |
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 Chia yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 serving (small) | 45 g | 44 kcal |
| 4 tablespoon (large) | 60 g | 58 kcal |
| 1 serving (medium) | 75 g | 73 kcal |
| 100 g | 100 g | 97 kcal |
| 1 cup (small) | 120 g | 116 kcal |
| 1 serving (large) | 120 g | 116 kcal |
| 1 cup (medium) | 180 g | 175 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Chia yogurt sauce
How do you make chia yogurt sauce?
Stir chia seeds into plain yogurt with lemon juice, a little olive oil, and salt. Add garlic or chopped herbs if you like, then let the mixture stand briefly so the seeds absorb moisture and the sauce thickens.
What can you serve with chia yogurt sauce?
Chia yogurt sauce pairs well with roasted vegetables, grilled chicken, kebabs, falafel, and baked potatoes. Its cool, tangy flavor balances spicy or savory dishes, and it also works as a dip for raw vegetables or a spread in wraps.
Does chia yogurt sauce thicken as it sits?
Yes, chia yogurt sauce thickens as it sits because chia seeds absorb liquid and form a gel-like coating. If it becomes too thick, stir in a little water or lemon juice until it reaches the consistency you want.
Can you make chia yogurt sauce with Greek yogurt?
Yes, Greek yogurt works well in chia yogurt sauce and makes it especially thick and creamy. Since the chia seeds also absorb moisture, loosen the mixture with a little water or lemon juice if you want a pourable sauce.
Can chia yogurt sauce be used as a salad dressing?
Yes, chia yogurt sauce can dress a salad, especially one with crunchy vegetables or grains. It is thicker than a typical vinaigrette, so thin it with water or lemon juice and toss it through the salad just before serving.
How long does chia yogurt sauce last in the fridge?
Chia yogurt sauce usually keeps for 2–3 days in a covered container in the refrigerator. Use a clean spoon each time and discard it if it develops an unusual smell, discoloration, or mold.
Can you freeze chia yogurt sauce?
Freezing chia yogurt sauce is not recommended because yogurt can separate and become grainy when thawed, changing the sauce’s texture. It is better to make a fresh batch; stirring a separated sauce may improve it slightly but will not fully restore its original creaminess.
What does chia yogurt sauce taste like?
Chia yogurt sauce tastes creamy and tangy, with a mild, neutral flavor from the chia seeds. Garlic, lemon, herbs, or spices will shape most of its taste, while the seeds add a slightly gel-like texture rather than a strong flavor.
Can you heat chia yogurt sauce?
You can serve chia yogurt sauce alongside hot food, but avoid boiling or simmering it. High heat can cause the yogurt to separate; for a warm dish, add the sauce after removing the food from the heat.
Is chia yogurt sauce healthy?
Chia yogurt sauce can be a nourishing addition to a meal: yogurt provides protein, while chia contributes fiber and plant-based omega-3 fat. Its benefits come from its ingredients, but the sauce is not a treatment or a special health remedy.
Chia yogurt sauce Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.05mg · 4% DV
B5
0.11mg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
44mg · 6% DV
Calcium
45mg · 5% DV
Copper
0.04mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
54mg · 2% DV
Sodium
17mg · 1% DV
Chia yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia yogurt sauce
To burn the 29 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 Chia yogurt sauce?
Chia yogurt sauce combines yogurt with chia seeds for a simple, adaptable dip or topping. As the seeds absorb moisture, they soften and thicken the mixture, so its consistency depends partly on how long it rests.
The tang of yogurt balances chia’s mild flavour and soft, slightly gel-like texture. Serve it as a dip for raw vegetables, spoon it over roasted vegetables or grilled food, or use it in wraps and sandwiches. It offers some protein, while chia contributes fibre and omega-3 fats. For a lighter, looser sauce, stir in extra yogurt; fresh herbs or a squeeze of lemon make easy additions.
How Nutritious Is Chia 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 Chia 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 Chia yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Chia 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
— Not suitable
Low FODMAP
— Not suitable
Chia yogurt sauce Fat Profile
SATURATED
0.51g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.87g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.