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A thick, creamy white yogurt sauce with tiny green herb flecks, served in a shallow bowl with a softly swirled surface.
●Low GI

Katik yogurt sauce Calories

Yogurt-based sauce with protein and calcium

CALORIES · 100 G

58kcal

GI

20low

POTASSIUM · 100 G

155mg

FIBER · 100 G

0.2g

Quick answer

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.

Katik yogurt sauce Nutrition Facts

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%

Katik yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories17 kcal
Total fat0.9 g1%
Saturated fat0.56 g3%
Trans fat0.02 g
Sodium54 mg2%
Total carbohydrate1.3 g0%
Fiber0.1 g0%
Protein1.1 g2%

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 yogurt sauce?

ServingAmountCalories
2 tablespoon (medium)30 g17 kcal
1 tablespoon (small)15 g9 kcal
3 tablespoon (large)45 g26 kcal
1 serving (medium)50 g29 kcal
0.25 cup (quarter)60 g35 kcal
100 g100 g58 kcal
½ cup (half)120 g70 kcal
1 cup (whole)240 g139 kcal

Calculated from 58 calories per 100 g.

Frequently Asked Questions About Katik yogurt sauce

What is Katik yogurt sauce?

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.

How do you make Katik yogurt sauce?

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.

What do you serve with Katik yogurt sauce?

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.

How is Katik yogurt sauce different from tzatziki?

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.

What does Katik yogurt sauce taste like?

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.

Why does Katik yogurt sauce turn watery?

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.

Can you use Katik yogurt sauce as a salad dressing?

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.

How long does Katik yogurt sauce last in the fridge?

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.

Can you make Katik yogurt sauce with Greek yogurt?

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.

Can Katik yogurt sauce be served with hot food?

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.

Katik yogurt sauce Vitamins & Minerals

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

Katik yogurt sauce Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Katik yogurt sauce

To burn the 17 calories in 2 tablespoon (medium) (30 g):

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

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 yogurt sauce?

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.

How Nutritious Is Katik yogurt sauce?

Nutrient density

Medium

58/ 100

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

40/ 100

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 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 Katik yogurt sauce Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Katik 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

Katik yogurt sauce Fat Profile

SATURATED

0.56g

MONOUNSATURATED

0.24g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Katik yogurt sauce

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Katik yogurt sauce vs Tzatziki2 kcal fewer per 100 g
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Foods Similar to Katik yogurt sauce

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.