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Katik sauce Calories
Traditional yogurt-based garlic sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Katik sauce (30 g) has 23 calories. That works out to 78 calories per 100 g. It contains 1.5 g of carbs, 1.1 g of protein, 1.4 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.
Katik sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
23
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.1g
· 2% DV
Fat
1.4g
· 2% 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 26% · Protein 19% · Fat 55%
Katik sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 1.5 g | 1% |
| 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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How Many Calories in 2 Tablespoons of Katik sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 1 piece (mini) | 20 g | 16 kcal |
| 1 serving (medium) | 45 g | 35 kcal |
| 4 tablespoon (large) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (whole) | 240 g | 187 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Katik sauce
What is Katik sauce?
Katik sauce is a Turkish yogurt-based garlic sauce served as a condiment. Its consistency and seasonings vary between recipes, but it is generally thick enough to spoon onto food or spread inside a wrap.
What is Katik sauce made of?
Katik sauce is usually made with yogurt, crushed garlic, and salt. Some versions add olive oil, pepper, or other seasonings, so the exact ingredients depend on the cook and the dish it accompanies.
What does Katik sauce taste like?
Katik sauce tastes tangy and creamy, with a noticeable garlic flavor. Its yogurt base cools the palate, while added salt or spices can make the sauce more savory or give it a little heat.
What foods are served with Katik sauce?
Katik sauce is commonly served with grilled meats, kebabs, wraps, and vegetables. It also works as a dip for potatoes or bread, especially alongside dishes with bold spices.
Is Katik sauce the same as tzatziki?
No, Katik sauce and tzatziki are not necessarily the same. Katik sauce is typically a thicker yogurt-and-garlic condiment, while tzatziki commonly includes cucumber and herbs; recipes for both can vary.
Can Katik sauce be used as a marinade?
Yes, Katik sauce can coat meat or vegetables before grilling, but its thick yogurt base works best as a short marinade. Wipe off excess sauce before cooking so it does not scorch on the grill.
How long does Katik sauce last in the refrigerator?
Keep Katik sauce in a sealed container in the refrigerator and use it within a few days. Stir it before serving if liquid separates, and discard it if its smell or appearance changes.
Can you heat Katik sauce?
Katik sauce is best served cold or at room temperature rather than boiled. High heat can make the yogurt separate, so add the sauce to hot kebabs or vegetables after cooking.
Can Katik sauce be frozen?
Freezing Katik sauce is not recommended because the yogurt can separate and turn grainy after thawing. Make a fresh batch or refrigerate leftovers in a covered container instead.
Is Katik sauce spicy?
Katik sauce is not necessarily spicy; the basic yogurt-and-garlic version is usually tangy and savory. Cooks can add chili flakes or pepper for heat, so check the recipe or taste it before serving.
Katik sauce Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.63µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
35mg · 4% DV
Sodium
78mg · 3% DV
Selenium
0.93µg · 2% DV
Potassium ⭐
47mg · 1% DV
Katik sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Katik sauce
To burn the 23 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 Katik sauce?
Katik sauce is a traditional Turkish yogurt-and-garlic sauce. Its consistency depends on the yogurt used, from spoonable and thick to loose enough to drizzle; salt and local herbs may also be added. The garlic gives it a savoury bite, balanced by yogurt’s gentle tang and freshness.
In Turkey, it is served alongside grilled meat, kebabs and vegetable dishes, or used as a dip for bread and cooked vegetables. Elsewhere, it works just as well with roasted vegetables, grilled foods or a simple grain bowl. Yogurt gives the sauce some protein, while its overall character is tangy and relatively light. For a lighter version, use lower-fat yogurt and adjust the garlic to taste.
How Nutritious Is Katik sauce?
Nutrient density
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.
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 Katik 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 Katik sauce Contain Allergens?
Contains these allergens:
Which Diets Is Katik 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
Katik sauce Fat Profile
SATURATED
0.87g
MONOUNSATURATED
0.36g
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.