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Herbed yogurt sauce Calories
Yogurt-based herb sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Herbed yogurt sauce (30 g) has 28 calories. That works out to 92 calories per 100 g. It contains 1.8 g of carbs, 1.4 g of protein, 1.6 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 35 (low), so it raises blood sugar slowly.
Herbed yogurt sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
28
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
1.4g
· 3% DV
Fat
1.6g
· 2% 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 26% · Protein 21% · Fat 53%
Herbed yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.8 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 Herbed yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 28 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 ounce (small) | 28 g | 26 kcal |
| 1 serving (small) | 45 g | 41 kcal |
| 4 tablespoon (large) | 60 g | 55 kcal |
| 1 serving (medium) | 75 g | 69 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (half) | 120 g | 110 kcal |
| 1 cup (medium) | 240 g | 221 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Herbed yogurt sauce
How do you make herbed yogurt sauce?
Herbed yogurt sauce is easy to make by stirring finely chopped dill, mint, or parsley into plain yogurt with a little garlic and olive oil. Use thick or strained yogurt for a dip, then chill it briefly so the flavours blend.
What do you serve herbed yogurt sauce with?
Herbed yogurt sauce pairs well with grilled chicken, lamb, roasted vegetables, potatoes, and falafel. Spoon it over a grain bowl or serve it as a dip for flatbread; its cool tang contrasts especially well with spicy or charred foods.
Is herbed yogurt sauce the same as tzatziki?
No, herbed yogurt sauce is not necessarily tzatziki. Tzatziki typically includes cucumber and often garlic, while a simple herbed yogurt sauce may contain only yogurt and herbs. Cucumber also makes tzatziki looser and more refreshing.
Can herbed yogurt sauce replace mayonnaise?
Yes, herbed yogurt sauce can replace mayonnaise in wraps, sandwiches, and some salads. It tastes tangier and lighter, and its thinner texture may soften bread faster, so add it just before serving or spread on the filling rather than the bread.
Why does herbed yogurt sauce become watery?
Herbed yogurt sauce can turn watery when the yogurt releases whey or wet ingredients dilute it. Start with thick yogurt, dry washed herbs thoroughly, and squeeze excess liquid from cucumber before mixing it in.
How should you store herbed yogurt sauce?
Store herbed yogurt sauce in a clean, covered container in the refrigerator, and use a clean spoon each time you serve it. Do not leave it sitting out for an extended period, and discard it if its smell or appearance changes.
Can you freeze herbed yogurt sauce?
Freezing herbed yogurt sauce is not recommended. Yogurt can separate and become grainy or watery after thawing, while the herbs lose their fresh flavour. Make it fresh when possible and keep leftovers refrigerated instead.
Can herbed yogurt sauce be used as a salad dressing?
Yes, herbed yogurt sauce works as a creamy salad dressing, especially for chopped vegetables, potato salad, or grain bowls. If it is too thick to coat the ingredients, loosen it with a small splash of water or lemon juice.
Can you heat herbed yogurt sauce?
Herbed yogurt sauce is best served cold or at room temperature rather than boiled. High heat can cause the yogurt to split; add the sauce after cooking, or serve it alongside hot food instead of stirring it into the pan.
Can herbed yogurt sauce be used as a chicken marinade?
Yes, herbed yogurt sauce can coat chicken before cooking, adding tang and helping herbs cling to the surface. Keep the chicken refrigerated while marinating, and discard any sauce that touched raw chicken rather than serving it as a dip.
Herbed yogurt sauce Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.05mg · 4% DV
Vitamin K
2.94µg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
35mg · 5% DV
Calcium
44mg · 4% DV
Sodium
96mg · 4% DV
Iodine
3.3µg · 2% DV
Potassium ⭐
63mg · 2% DV
Herbed yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herbed yogurt sauce
To burn the 28 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 Herbed yogurt sauce?
Herbed yogurt sauce is a thick, cool mixture of yogurt and finely chopped green herbs, often seasoned with spices. It fits the yogurt-based dips and table sauces common in Turkish and wider Mediterranean cooking, though the herbs and seasonings vary from one recipe to another.
Its tangy, creamy taste works well alongside grilled meat, vegetables, kebabs, or tucked into wraps and sandwiches; it can also be served as part of a dip spread with bread. Yogurt gives it some protein, while the overall richness depends on the yogurt and any added oil. For a lighter version, use plain lower-fat yogurt and serve it chilled.
How Nutritious Is Herbed yogurt 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 Herbed 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 Herbed yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Herbed 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
Herbed yogurt sauce Fat Profile
SATURATED
0.93g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.