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Mediterranean Yogurt Dressing Calories
A creamy dressing made with yogurt, olive oil, lemon, garlic and Mediterranean herbs.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (thick) of Mediterranean Yogurt Dressing (30 g) has 36 calories. That works out to 120 calories per 100 g. It contains 1.6 g of carbs, 1 g of protein, 2.9 g of fat and 0.1 g of fiber. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mediterranean Yogurt Dressing Nutrition Facts
Selected: 2 tablespoon (thick) · 30 g
36
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
1g
· 2% DV
Fat
2.9g
· 4% 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 18% · Protein 11% · Fat 71%
Mediterranean Yogurt Dressing nutrition facts table · 2 tablespoon (thick) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 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 Mediterranean Yogurt Dressing?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (thick) | 30 g | 36 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 3 tablespoon (large) | 45 g | 54 kcal |
| 1 serving (medium) | 45 g | 54 kcal |
| 0.25 cup (small) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| ½ cup (large) | 120 g | 144 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Mediterranean Yogurt Dressing
What is Mediterranean Yogurt Dressing?
Mediterranean Yogurt Dressing is a creamy sauce made with yogurt, olive oil, lemon, garlic and Mediterranean herbs. It works as a salad dressing, a dip for vegetables or bread, and a finishing sauce for grilled foods.
How do you make Mediterranean Yogurt Dressing?
Mix yogurt with olive oil, lemon juice, minced garlic and herbs such as oregano or dill to make Mediterranean Yogurt Dressing. Season to taste and let it rest briefly in the refrigerator so the garlic and herbs flavor the yogurt.
Can Mediterranean Yogurt Dressing be used as a dip?
Yes, Mediterranean Yogurt Dressing makes an easy dip for raw vegetables, pita and crackers. Use thick yogurt for a dip-like texture, or stir in a little lemon juice or water if you want it to coat salad leaves more easily.
Is Mediterranean Yogurt Dressing the same as tzatziki?
No, Mediterranean Yogurt Dressing is not necessarily the same as tzatziki. Tzatziki typically features cucumber and often dill, while this dressing centers on yogurt, olive oil, lemon, garlic and Mediterranean herbs; recipes can vary.
How can you thin Mediterranean Yogurt Dressing?
Thin Mediterranean Yogurt Dressing by stirring in lemon juice or water a little at a time. Mix after each addition so it stays smooth, and stop when it pours easily over salad without becoming watery.
How long does Mediterranean Yogurt Dressing last in the fridge?
Homemade Mediterranean Yogurt Dressing keeps for a few days in a sealed container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an off smell or an unusual change in appearance.
Can you freeze Mediterranean Yogurt Dressing?
Freezing Mediterranean Yogurt Dressing is not recommended. Yogurt can separate as it thaws, leaving the dressing grainy or watery; make it fresh and refrigerate it instead for the best texture.
Does Mediterranean Yogurt Dressing go well with falafel?
Yes, Mediterranean Yogurt Dressing pairs well with falafel. Its tangy yogurt, lemon and garlic complement the crisp chickpea patties, and it can be drizzled over a falafel wrap or served on the side.
Can Mediterranean Yogurt Dressing replace mayonnaise in a sandwich?
Yes, Mediterranean Yogurt Dressing can replace mayonnaise in many sandwiches and wraps. It gives bread a tangier, herb-forward flavor, so spread it thinly if the other fillings are already moist.
Can you use Mediterranean Yogurt Dressing on roasted vegetables?
Yes, spoon Mediterranean Yogurt Dressing over roasted vegetables after they come out of the oven. Adding it at the table preserves its cool, creamy texture; high oven heat can cause the yogurt to split.
Mediterranean Yogurt Dressing Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.04mg · 3% DV
Vitamin E
0.35mg · 2% DV
B5
0.08mg · 2% DV
Minerals
Iodine
5.4µg · 4% DV
Phosphorus
25mg · 4% DV
Sodium
75mg · 3% DV
Calcium
32mg · 3% DV
Potassium ⭐
41mg · 1% DV
Mediterranean Yogurt Dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean Yogurt Dressing
To burn the 36 calories in 2 tablespoon (thick) (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 Mediterranean Yogurt Dressing?
Mediterranean Yogurt Dressing brings together yogurt, olive oil, lemon, garlic and Mediterranean herbs in a creamy, tangy sauce. It is inspired by the flavours used around the Mediterranean rather than belonging to one single regional recipe. The yogurt gives it a cool, thick texture, while lemon brightens the flavour and garlic and herbs add savoury depth.
Use it to dress a crisp salad, spoon it over roasted vegetables, or serve it as a dip with pita and raw vegetables. It also works well in wraps and alongside grilled chicken or fish. Olive oil gives the dressing much of its richness, while yogurt contributes a little protein; it provides 120 calories per 100 g. For a lighter version, use less oil and more yogurt, adjusting the lemon and herbs to taste.
How Nutritious Is Mediterranean Yogurt Dressing?
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
Low
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 Mediterranean Yogurt Dressing 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 Mediterranean Yogurt Dressing Contain Allergens?
Contains these allergens:
Which Diets Is Mediterranean Yogurt Dressing 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
Mediterranean Yogurt Dressing Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.