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Kefir sauce Calories
Fermented dairy-based, creamy and tangy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Kefir 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 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Kefir 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
0g
· 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%
Kefir sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 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 Kefir 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 serving (medium) | 45 g | 35 kcal |
| 4 tablespoon (large) | 60 g | 47 kcal |
| 1 serving (large) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| ½ cup (half) | 120 g | 94 kcal |
| 1 cup (whole) | 240 g | 187 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Kefir sauce
What is kefir sauce made of?
Kefir sauce is usually made by mixing kefir with herbs, garlic, salt, or spices. Recipes vary: some are thin dressings, while others are thickened with strained kefir or yogurt for dipping.
How do you make kefir sauce?
To make kefir sauce, stir chopped herbs, minced garlic, and seasoning into plain kefir. Dill, parsley, or mint work well; strain the kefir first if you want a thicker dip rather than a pourable sauce.
What can you serve with kefir sauce?
Kefir sauce pairs well with roasted vegetables, potatoes, salads, grilled chicken, and meat. Its tangy flavor can balance rich or spicy dishes, and it also works as a dip for raw vegetables or bread.
Can kefir sauce be used as a salad dressing?
Yes, kefir sauce works as a creamy, tangy salad dressing. Spoon it over greens as it is, or thin it with lemon juice or a little olive oil so it coats the leaves more easily.
Can you use kefir sauce as a marinade?
Yes, kefir sauce can be used as a marinade for chicken or vegetables. Coat the food in the sauce and keep it refrigerated while marinating; wipe off excess before cooking so it browns instead of steaming.
Why does kefir sauce separate?
Kefir sauce can separate because its liquid and thicker parts settle apart, especially during storage. Stir it gently before serving; avoid vigorous heating, which can make the dairy proteins curdle and leave the sauce grainy.
Can you cook kefir sauce?
Kefir sauce is best served cold or stirred into food after it comes off the heat. Boiling can make kefir curdle; if you need to add it to a warm dish, temper it gradually with a little warm cooking liquid.
How long does homemade kefir sauce last in the fridge?
Homemade kefir sauce is best kept covered in the refrigerator and used promptly. Fresh herbs and garlic shorten its keeping quality, so discard it if it develops an unusual smell, mold, or a marked change in appearance.
How can you thicken kefir sauce?
To thicken kefir sauce, strain plain kefir through a fine sieve or clean cloth before mixing in seasonings. A spoonful of thick yogurt also works, though it makes the sauce less distinctly kefir-flavored.
Is kefir sauce a good alternative to ranch dressing?
Kefir sauce can stand in for ranch as a tangy dip or dressing, especially when seasoned with garlic, dill, and parsley. It usually tastes sharper and less rich, so adjust the herbs and seasoning to suit the dish.
Kefir sauce Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.63µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
36mg · 4% DV
Sodium
54mg · 2% DV
Selenium
0.93µg · 2% DV
Potassium ⭐
47mg · 1% DV
Kefir sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kefir 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 Kefir sauce?
Kefir sauce is a creamy, tangy condiment made with kefir, the fermented milk drink associated with the Caucasus, combined with seasonings and sometimes other ingredients. Recipes vary, so it may be pourable like a dressing or thick enough to spoon onto a plate.
Its fresh acidity works well with salads, roasted vegetables, grilled meat, fish, or as a dip and sandwich spread. In places where kefir is familiar, it offers a change from yogurt-based sauces; elsewhere, it is an easy way to try kefir in a savoury dish. A small serving can add a bright, creamy note without dominating the meal. It provides 3.6 g of protein per 100 g; pair it with vegetables for a lighter dip.
How Nutritious Is Kefir 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 Kefir sauce Processed?
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.
Does Kefir sauce Contain Allergens?
Contains these allergens:
Which Diets Is Kefir 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
Kefir sauce Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.39g
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.