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Light mustard yogurt Calories
Low-calorie, protein-containing yogurt sauce with mustard
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Light mustard yogurt (30 g) has 17 calories. That works out to 58 calories per 100 g. It contains 1.5 g of carbs, 1.4 g of protein, 0.5 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 27 (low), so it raises blood sugar slowly.
Light mustard yogurt Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
17
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.4g
· 3% DV
Fat
0.5g
· 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 37% · Protein 35% · Fat 28%
Light mustard yogurt nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 1.4 g | 3% |
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 Light mustard yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 17 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 serving (small) | 45 g | 26 kcal |
| 4 tablespoon (large) | 60 g | 35 kcal |
| 1 serving (medium) | 75 g | 44 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (large) | 120 g | 70 kcal |
| ½ cup (half) | 120 g | 70 kcal |
| 1 cup (whole) | 240 g | 139 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Light mustard yogurt
What is Light mustard yogurt made of?
Light mustard yogurt is a yogurt-based sauce flavored with mustard. It may also include seasonings such as lemon, pepper, or herbs, but recipes vary. Its tangy, savory flavor makes it useful as a dip, spread, or dressing.
How do you make Light mustard yogurt at home?
To make Light mustard yogurt, stir mustard into plain yogurt until evenly combined. Use thick strained yogurt for a dip or spread, then add lemon juice, black pepper, or chopped herbs if you like. Taste before adding salt, since mustard can already be salty.
What foods go well with Light mustard yogurt?
Light mustard yogurt pairs well with grilled chicken, roasted vegetables, potatoes, and falafel. Serve it as a cold dip or spoon it alongside the main dish. Its tangy mustard flavor works especially well with mild, savory foods.
Can Light mustard yogurt be used as a salad dressing?
Yes, Light mustard yogurt works as a creamy salad dressing. Thin it with a little water or lemon juice until it coats the leaves easily, or mix it into potato salad, coleslaw, or a chicken salad.
Can Light mustard yogurt replace mayonnaise in a sandwich?
Yes, Light mustard yogurt can replace mayonnaise as a sandwich spread. It tastes tangier and is usually less rich, so it pairs particularly well with chicken, turkey, or roasted vegetables. Thick yogurt helps keep the bread from getting soggy.
Can you cook with Light mustard yogurt?
Light mustard yogurt is best added after cooking rather than boiled in a sauce. High heat can make yogurt split and turn grainy. Serve it cold alongside hot food, or stir it in after removing the pan from the heat.
How can you make Light mustard yogurt thicker?
Use strained yogurt to make Light mustard yogurt thicker. If the sauce is already mixed, drain it briefly through a clean cheesecloth-lined sieve in the refrigerator. Avoid adding watery ingredients until just before serving.
How long does homemade Light mustard yogurt last in the fridge?
Homemade Light mustard yogurt keeps for a few days in a clean, covered container in the refrigerator. Use a clean spoon each time you serve it, and discard it if you notice mold, an off smell, or an unusual change in appearance.
What kind of mustard works best in Light mustard yogurt?
Dijon mustard gives Light mustard yogurt a smooth texture and a pronounced, tangy flavor. Yellow mustard makes a milder, familiar-tasting sauce, while whole-grain mustard adds texture. Start with a small amount and adjust to taste.
How do you make Light mustard yogurt less tangy?
To make Light mustard yogurt less tangy, mix in more plain yogurt. A little honey can soften the sharpness too, especially when serving it with roasted vegetables or chicken. Add sweetener gradually so the sauce does not become dessert-like.
Light mustard yogurt Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.63µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
38mg · 5% DV
Calcium
50mg · 5% DV
Sodium
63mg · 3% DV
Selenium
1.08µg · 2% DV
Potassium ⭐
66mg · 2% DV
Light mustard yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light mustard yogurt
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.
What is Light mustard yogurt?
Light mustard yogurt is a simple yogurt sauce made by stirring mustard into yogurt. It is not tied to one particular regional tradition, and the balance of tang and sharpness varies with the yogurt and mustard used. It can be made thick enough for dipping or loosened into a dressing.
Serve it with grilled vegetables or chicken, spoon it into a wrap, or use it alongside potatoes. Its cool, tangy flavour works especially well with savoury foods, while the yogurt makes it a protein-containing, relatively low-calorie sauce: 100 g has 58 calories and 4.8 g of protein. For a thicker dip, use strained yogurt; taste before adding salt, since mustard can already be salty.
How Nutritious Is Light mustard yogurt?
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 Light mustard yogurt 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 Light mustard yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Light mustard yogurt 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
Light mustard yogurt Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.