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Garlic-spiced yogurt sauce Calories
Refreshing yogurt sauce with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Garlic-spiced yogurt sauce (30 g) has 22 calories. That works out to 73 calories per 100 g. It contains 1.6 g of carbs, 1.2 g of protein, 1 g of fat and 0.1 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Garlic-spiced yogurt sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
22
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
1.2g
· 2% DV
Fat
1g
· 1% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 24% · Fat 44%
Garlic-spiced yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 1.2 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 Garlic-spiced yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 3 tablespoon (large) | 45 g | 33 kcal |
| 0.25 cup (quarter) | 60 g | 44 kcal |
| 1 serving (medium) | 75 g | 55 kcal |
| 100 g | 100 g | 73 kcal |
| ½ cup (half) | 120 g | 88 kcal |
| 1 cup (large) | 240 g | 175 kcal |
Calculated from 73 calories per 100 g.
Frequently Asked Questions About Garlic-spiced yogurt sauce
How do you make garlic-spiced yogurt sauce?
Garlic-spiced yogurt sauce is made by stirring crushed garlic and spices into plain yogurt. Add a little olive oil if you like, then chill it briefly so the flavors meld; use thick yogurt for a dip or thinner yogurt for drizzling.
What spices go in garlic-spiced yogurt sauce?
Mint, paprika or chili flakes, cumin, and black pepper are common choices for garlic-spiced yogurt sauce. Start with a small amount and taste as you go, since strong spices can quickly overwhelm the tangy yogurt and garlic.
What do you serve with garlic-spiced yogurt sauce?
Garlic-spiced yogurt sauce goes well with kebabs, grilled meat, roasted vegetables, potatoes, and falafel. You can also spoon it into wraps or serve it as a dip alongside flatbread; its cool, tangy flavor balances rich or spicy dishes.
Is garlic-spiced yogurt sauce the same as tzatziki?
No, garlic-spiced yogurt sauce is not necessarily tzatziki. Tzatziki usually includes cucumber, herbs, and often lemon, while this sauce can be thicker and rely on garlic and spices without cucumber.
Why does garlic-spiced yogurt sauce turn watery?
Garlic-spiced yogurt sauce can turn watery when the yogurt releases whey or when watery ingredients are mixed in. Use thick yogurt, drain grated cucumber well if adding it, and stir the sauce before serving if a little liquid collects.
How long does garlic-spiced yogurt sauce keep in the fridge?
Garlic-spiced yogurt sauce keeps best in a covered, clean container in the refrigerator and should be used while it still looks and smells fresh. Avoid leaving it at room temperature for extended periods, especially when serving it outdoors.
Can you freeze garlic-spiced yogurt sauce?
Freezing garlic-spiced yogurt sauce is not recommended because yogurt often separates and turns grainy after thawing. Make a fresh batch when possible; if it separates after chilling, stirring may help, but it will not fully restore a frozen sauce's texture.
Can garlic-spiced yogurt sauce be used instead of mayonnaise?
Yes, garlic-spiced yogurt sauce can replace mayonnaise in wraps, sandwiches, and some salads when you want a tangier, lighter-tasting sauce. Its thinner consistency may make bread soggy, so spread it just before serving.
How do you make garlic-spiced yogurt sauce thicker?
Use strained or Greek-style yogurt to make garlic-spiced yogurt sauce thicker. If you only have regular yogurt, let it drain through a clean cloth in the refrigerator before mixing in the garlic and spices.
Can you make garlic-spiced yogurt sauce without fresh garlic?
Yes, garlic-spiced yogurt sauce can be made with garlic powder if fresh garlic is unavailable. Add a little at a time and let the sauce sit before tasting, since dried garlic needs time to flavor the yogurt.
Garlic-spiced yogurt sauce Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.06mg · 5% DV
Biotin
0.93µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
33mg · 5% DV
Calcium
42mg · 4% DV
Iodine
5.4µg · 4% DV
Selenium
1.11µg · 2% DV
Potassium ⭐
52mg · 2% DV
Sodium
27mg · 1% DV
Garlic-spiced yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic-spiced yogurt sauce
To burn the 22 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 Garlic-spiced yogurt sauce?
Garlic-spiced yogurt sauce is a cool, tangy mixture of yogurt, garlic and spices. It is easy to make at home, and the seasoning varies with the cook and the dish it accompanies. The yogurt softens garlic’s pungency; its texture can be thick and spoonable or looser, depending on the yogurt used.
In Turkey, it is served alongside kebabs, grilled vegetables and köfte, offered as part of a meze spread, or spooned over warm dishes. It also makes a fresh dip for bread or raw vegetables. Yogurt gives the sauce some protein and calcium, while a 100 g portion has about 73 calories. For a lighter version, use plain lower-fat yogurt and season it to taste rather than adding extra oil.
How Nutritious Is Garlic-spiced 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 Garlic-spiced 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 Garlic-spiced yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Garlic-spiced 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
Garlic-spiced yogurt sauce Fat Profile
SATURATED
0.61g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.