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Yogurt-based sauce with protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Katik yogurt sauce (30 g) has 17 calories. That works out to 58 calories per 100 g. It contains 1.3 g of carbs, 1.1 g of protein, 0.9 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 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
17
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
1.1g
· 2% DV
Fat
0.9g
· 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 29% · Protein 25% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 54 mg | 2% |
| 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 | 17 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 3 tablespoon (large) | 45 g | 26 kcal |
| 1 serving (medium) | 50 g | 29 kcal |
| 0.25 cup (quarter) | 60 g | 35 kcal |
| 100 g | 100 g | 58 kcal |
| ½ cup (half) | 120 g | 70 kcal |
| 1 cup (whole) | 240 g | 139 kcal |
Calculated from 58 calories per 100 g.
Katik yogurt sauce is a cool, yogurt-based accompaniment. Recipes can include garlic and herbs, but its exact ingredients and thickness vary, so the name does not point to one universally fixed recipe.
To make Katik yogurt sauce, stir yogurt until smooth and mix in garlic or finely chopped herbs if desired. Use strained yogurt for a thicker dip, then chill it briefly so the flavors can come together.
Serve Katik yogurt sauce alongside grilled meat, kebabs, roasted vegetables, or fried foods. It also works as a dip for bread and raw vegetables; add it at the table rather than cooking it into a hot dish.
Katik yogurt sauce is not necessarily made with cucumber, while cucumber is a defining ingredient in many tzatziki recipes. Katik recipes vary, and are often served as a thicker yogurt accompaniment rather than a cucumber-forward sauce.
Katik yogurt sauce tastes creamy and mildly tangy because yogurt is its base. Garlic gives it a sharper flavor, while herbs can make it more fragrant; the taste changes with the recipe and the yogurt used.
Katik yogurt sauce can turn watery when liquid separates from the yogurt or when watery additions release moisture. For a thicker result, start with strained yogurt and drain ingredients such as cucumber before mixing them in.
Yes, Katik yogurt sauce can dress a salad, especially when you want a creamy, tangy alternative to an oil-based dressing. Thin it gradually with a little water until it coats the leaves without becoming runny.
Keep Katik yogurt sauce covered in the refrigerator and use a clean spoon each time. Homemade versions with fresh herbs or garlic are best eaten promptly, since their flavor and texture can deteriorate during storage.
Yes, Greek yogurt works well in Katik yogurt sauce and gives it a thicker, richer texture. If the sauce becomes too stiff to dip or spoon, loosen it gradually with a little water.
Yes, Katik yogurt sauce pairs well with hot food, but avoid boiling it or stirring it into a bubbling pot. Add it after cooking or at the table to help prevent the yogurt from splitting and becoming watery.
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.72µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Iodine
6.6µg · 4% DV
Phosphorus
29mg · 4% DV
Calcium
36mg · 4% DV
Sodium
54mg · 2% DV
Potassium ⭐
47mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 17 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.
Katik yogurt sauce is a Turkish-style sauce made with yogurt or katık, a thicker cultured dairy product. Recipes vary, and it may be seasoned with garlic, herbs or spices rather than following one fixed formula.
Its cool, tangy flavour and creamy texture make it a useful accompaniment to grilled vegetables, meat, or other savoury dishes; it can also be served as part of a meze spread. The yogurt contributes protein and calcium, while the sauce is generally a complement rather than the centre of a meal. For a lighter pairing, serve it with fresh or grilled vegetables instead of fried foods.
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 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.
Contains these allergens:
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
SATURATED
0.56g
MONOUNSATURATED
0.24g
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.