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Green Herb Yogurt Sauce Calories
A refreshing yogurt-based sauce made with green herbs and providing protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Green Herb Yogurt Sauce (30 g) has 20 calories. That works out to 67 calories per 100 g. It contains 1.6 g of carbs, 1.1 g of protein, 0.9 g of fat and 0.2 g of fiber. Its 10.5 µg of Vitamin K covers 9% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Green Herb Yogurt Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
20
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.9g
· 1% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 23% · Fat 43%
Green Herb Yogurt Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.1 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 Green Herb Yogurt Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 3 tablespoon (large) | 45 g | 30 kcal |
| 0.25 cup (medium) | 60 g | 40 kcal |
| 1 serving (medium) | 75 g | 50 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (large) | 120 g | 80 kcal |
| 1 cup (extra large) | 240 g | 161 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Green Herb Yogurt Sauce
What is Green Herb Yogurt Sauce made of?
Green Herb Yogurt Sauce is made from plain yogurt mixed with chopped fresh green herbs. Parsley, dill, mint, or cilantro are common choices; garlic, lemon juice, and olive oil are optional additions rather than essential ingredients.
How do you make Green Herb Yogurt Sauce?
To make Green Herb Yogurt Sauce, stir finely chopped herbs into plain yogurt, then season with salt and, if you like, lemon juice or garlic. Letting it rest briefly in the refrigerator helps the flavors blend.
What can you serve with Green Herb Yogurt Sauce?
Green Herb Yogurt Sauce pairs well with grilled chicken, lamb, kebabs, roasted vegetables, potatoes, and falafel. Serve it as a dip with flatbread or spoon it over a grain bowl for a cool, tangy contrast.
Which herbs work best in Green Herb Yogurt Sauce?
Parsley and dill give Green Herb Yogurt Sauce a fresh, mild flavor, while mint makes it especially cooling. Cilantro works well too; use one herb or combine a few, and chop them finely so they mix evenly.
Is Green Herb Yogurt Sauce the same as tzatziki?
No, Green Herb Yogurt Sauce is not necessarily tzatziki. Tzatziki traditionally includes cucumber and often garlic, while this sauce focuses on green herbs and may have no cucumber at all.
Can you make Green Herb Yogurt Sauce ahead of time?
Yes, you can make Green Herb Yogurt Sauce a few hours ahead and keep it covered in the refrigerator. Stir it before serving, since fresh herbs can release moisture and soften the sauce as it sits.
How do you keep Green Herb Yogurt Sauce from getting watery?
Use thick yogurt and dry the herbs thoroughly before chopping to keep Green Herb Yogurt Sauce from getting watery. If it has already thinned, stir in a little more thick yogurt rather than adding flour or starch.
Can Green Herb Yogurt Sauce be used as a marinade?
Yes, Green Herb Yogurt Sauce can coat chicken or vegetables before cooking, though it works best as a finishing sauce or dip. If you use it as a marinade, discard the portion that touched raw meat.
Can you freeze Green Herb Yogurt Sauce?
Freezing Green Herb Yogurt Sauce is not recommended because yogurt can separate and turn grainy after thawing. Fresh herbs also lose their bright texture, so make a smaller batch and refrigerate it instead.
What can you use instead of yogurt in Green Herb Yogurt Sauce?
For a dairy-free version of Green Herb Yogurt Sauce, use an unsweetened, thick plant-based yogurt. Choose one with a neutral flavor so it does not overwhelm the herbs, and adjust the lemon and salt after mixing.
Green Herb Yogurt Sauce Vitamins & Minerals
Vitamins
Vitamin K
10.5µg · 9% DV
B12
0.11µg · 5% DV
B2
0.04mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Phosphorus
32mg · 5% DV
Calcium
39mg · 4% DV
Iodine
4.5µg · 3% DV
Potassium ⭐
53mg · 2% DV
Sodium
11mg · 0% DV
Green Herb Yogurt Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Herb Yogurt Sauce
To burn the 20 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 Green Herb Yogurt Sauce?
Green Herb Yogurt Sauce is a cool, tangy blend of yogurt and fresh green herbs, often parsley, dill or mint. It fits naturally into Turkish and broader Mediterranean home cooking, where simple yogurt sauces are made with whatever herbs are in season.
Serve it chilled alongside grilled vegetables, kebabs or roasted potatoes, or put it out as a dip with bread and raw vegetables. Its creamy texture and fresh, gently sour flavour also make it a useful contrast to spicy or rich dishes. Yogurt gives the sauce some protein: it has 3.8 g per 100 g. For a looser, lighter dip, stir in a little water or use a lower-fat yogurt; add herbs generously for flavour.
How Nutritious Is Green Herb 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 Green Herb 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 Green Herb Yogurt Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Green Herb 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
Green Herb Yogurt Sauce Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.