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Greek-style sauce with yogurt, garlic, lemon juice, and herbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Gyro sauce (30 g) has 33 calories. That works out to 110 calories per 100 g. It contains 1.3 g of carbs, 1.1 g of protein, 2.5 g of fat and 0.1 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
33
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
1.1g
· 2% DV
Fat
2.5g
· 3% 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 16% · Protein 14% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 33 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 1 serving (medium) | 30 g | 33 kcal |
| 3 tablespoon (large) | 45 g | 50 kcal |
| 100 g | 100 g | 110 kcal |
| 1 pack (medium) | 100 g | 110 kcal |
| 1 cup (large) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Gyro sauce is usually made with yogurt, garlic, lemon juice, and herbs such as dill. Some recipes add cucumber, olive oil, or mint, so the exact ingredients and texture vary from one version to another.
Gyro sauce is often similar to tzatziki, but the names do not always mean the exact same recipe. Tzatziki commonly includes cucumber, while some gyro sauces leave it out or use a different mix of herbs.
To make gyro sauce, stir minced garlic, lemon juice, and chopped herbs into yogurt. Chill it briefly so the flavors come together. If adding cucumber, grate and squeeze it first to keep the sauce from turning watery.
Gyro sauce tastes cool, tangy, garlicky, and herby. Its yogurt base softens the bold seasoning and richness of gyro meat, while lemon gives it a brighter finish; the exact balance depends on the recipe.
Gyro sauce is commonly served with gyro meat in a pita or wrap. It also works alongside grilled meat, roasted potatoes, or a plate of vegetables, and can be spooned over a gyro bowl just before serving.
Gyro sauce often gets watery because cucumber releases liquid, especially after it is salted, or because the yogurt is relatively thin. Use thick yogurt and squeeze grated cucumber well before mixing to help the sauce hold its texture.
Homemade gyro sauce is best used within a few days when kept covered and refrigerated. It may separate as it sits, particularly if it contains cucumber; discard it if you notice mold, an unusual smell, or a change in color.
Freezing gyro sauce is not recommended because yogurt can separate and become grainy after thawing. The texture may not return even after stirring, so make a fresh batch and keep it refrigerated instead.
Tzatziki is the closest substitute for gyro sauce because both commonly use yogurt, garlic, and herbs. Plain Greek-style yogurt with a little lemon and garlic can also work when you want a simpler topping for gyros.
Gyro sauce can be a flavorful yogurt-based topping, but its fat and salt content varies with the recipe. For a lighter homemade version, use yogurt as the main ingredient and add oil sparingly rather than relying on a heavy, oil-rich mix.
Vitamins
B2
0.04mg · 3% DV
B12
0.05µg · 2% DV
B5
0.11mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Sodium
84mg · 4% DV
Phosphorus
24mg · 3% DV
Calcium
33mg · 3% DV
Iodine
2.4µg · 2% DV
Potassium ⭐
42mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 33 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.
Gyro sauce is a thick, Greek-style yogurt sauce made with garlic, lemon juice and herbs, served alongside gyros. Its smooth, creamy texture is flecked with green herbs, while the yogurt’s gentle tang balances the sharpness of garlic and lemon. Recipes vary, but this version keeps the flavours bright and savoury.
In Greece and beyond, it’s spooned over or tucked into gyros and also works with grilled meats, roasted potatoes or a plate of vegetables. It adds creaminess and flavour, with more fat than protein, so a little can go a long way. For a lighter meal, use a modest spoonful alongside grilled chicken or vegetables rather than coating the whole plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
1.14g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.