2 tablespoon (medium) of Garlic sauce (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 2.6 g of carbs, 0.7 g of protein, 4.6 g of fat and 0.4 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Garlic sauce?

Garlic sauce is a thick, punchy condiment made by mixing garlic with a creamy or oily base such as yoghurt, mayonnaise or olive oil. There is no single origin or standard recipe: versions vary from cool and tangy to rich and smooth, depending on the base and how much garlic is used.

It is commonly served with kebabs, shawarma, grilled meats, chips and sandwiches, and works just as well as a dip for vegetables. A little goes a long way, and the sauce is relatively rich in fat; it provides 180 calories per 100 g. For a lighter version, choose a yoghurt-based recipe, or use it sparingly to add a strong garlic lift to a meal.

Garlic sauce Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

2.2g

· 4% DV

Fat

15.5g

· 20% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 19% · Protein 5% · Fat 76%

Garlic sauce Vitamins & Minerals

Vitamins

0.32mg · 19% DV

0.09mg · 8% DV

Vitamin C

7.5mg · 8% DV

Vitamin E

1.1mg · 7% DV

Minerals

Sodium

420mg · 18% DV

Iron

1mg · 6% DV

Calcium

45mg · 5% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Garlic sauce?

Nutrient density

Medium

35/ 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

Low

31/ 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.

Garlic sauce 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 Garlic sauce

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Garlic sauce Processed?

NOVA 3

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 Garlic sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Garlic sauce 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

Garlic sauce Fat Profile

SATURATED

2.8g

MONOUNSATURATED

8.1g

POLYUNSATURATED

2.3g

⚖️

Omega 6:3 ratio 13.3:1

Above the ideal 4:1 (13.3:1).

Compare Garlic sauce

🧄vs🧴

Garlic sauce vs Hawthorn Vinegar162 kcal more per 100 g

→🧄vs🌯

Garlic sauce vs Tantuni30 kcal fewer per 100 g

→🧄vs🌯

Garlic sauce vs Chicken Wrap15 kcal fewer per 100 g

→🧄vs🍫

Garlic sauce vs Protein Bar170 kcal fewer per 100 g

→

Foods Similar to Garlic sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Garlic sauce

What is garlic sauce made of?

Garlic sauce is usually made by mixing crushed garlic with a base such as yogurt, mayonnaise, or olive oil. Lemon juice, salt, and herbs are common additions, so recipes range from creamy and mild to sharp and oil-based.

How do you make garlic sauce at home?

To make garlic sauce, stir crushed garlic into yogurt or mayonnaise, then season with salt and lemon juice. Add a little water or olive oil to adjust the consistency, and let it rest briefly so the garlic flavor spreads through the sauce.

What is the difference between garlic sauce and toum?

Garlic sauce is a broad category that often includes yogurt or mayonnaise, while toum is a Lebanese garlic emulsion made with garlic, oil, lemon juice, and salt. Traditional toum contains no yogurt and has a notably strong garlic flavor.

Is garlic sauce the same as aioli?

No, garlic sauce and aioli are not always the same. Traditional aioli is an emulsion of garlic and olive oil, while many sauces sold as aioli use mayonnaise; garlic sauce may instead have a yogurt base.

What foods go well with garlic sauce?

Garlic sauce pairs well with kebabs, grilled chicken, roasted vegetables, fries, and wraps. Its creamy versions also work as a sandwich spread or dipping sauce; serve it alongside the food so diners can choose how much to add.

How long does homemade garlic sauce last in the fridge?

Homemade garlic sauce generally keeps for a few days in a covered container in the refrigerator. Yogurt- or mayonnaise-based sauce should not sit out for long; discard it if you notice mold, an unusual smell, or a change in appearance.

Can you freeze garlic sauce?

You can freeze garlic sauce, but yogurt- and mayonnaise-based versions may separate or turn watery when thawed. Fresh preparation usually gives a better texture; if you freeze an oil-based sauce, stir it thoroughly after thawing.

Why does garlic sauce taste bitter?

Garlic sauce can taste bitter when garlic is old, scorched, or crushed very aggressively. Use fresh cloves and avoid browning them if the recipe involves cooking; for a raw sauce, mix in the garlic gradually and taste as you go.

How do you thicken garlic sauce that is too runny?

Thicken runny garlic sauce by stirring in small amounts of yogurt, mayonnaise, or strained yogurt, depending on the original recipe. For a yogurt-based sauce, draining excess liquid from the yogurt before mixing can also help it hold its texture.

Can garlic sauce be used as a marinade?

Yes, garlic sauce can coat chicken or vegetables before cooking, but creamy yogurt- or mayonnaise-based sauces may separate under high heat. For a marinade, an oil-based garlic sauce is often a better choice; keep raw-meat marinade separate from sauce for serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026