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Beet yogurt sauce Calories
Creamy protein-containing sauce made with beet and yogurt
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Beet yogurt sauce (30 g) has 22 calories. That works out to 72 calories per 100 g. It contains 1.9 g of carbs, 1.3 g of protein, 1 g of fat and 0.2 g of fiber. Its 32.4 mg of Phosphorus covers 5% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Beet yogurt sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
22
KCAL / 30G
Carbs
1.9g
· 1% DV
Protein
1.3g
· 3% DV
Fat
1g
· 1% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 24% · Fat 41%
Beet yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.3 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 Beet yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 3 tablespoon (large) | 45 g | 32 kcal |
| 0.25 cup (small) | 60 g | 43 kcal |
| 1 serving (medium) | 75 g | 54 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (medium) | 120 g | 86 kcal |
| 1 cup (large) | 240 g | 173 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Beet yogurt sauce
How do you make beet yogurt sauce?
Beet yogurt sauce is made by mixing cooked, cooled beetroot with plain yogurt. Grate or finely chop the beet, then stir it into the yogurt; add garlic, lemon juice, salt, or olive oil if you like, and chill briefly before serving.
What do you serve with beet yogurt sauce?
Beet yogurt sauce pairs well with grilled meat, chicken, roasted vegetables, potatoes, and falafel. Serve it as a dip with pita or crisp vegetables, or spoon it alongside grains and savory bowls for a creamy, tangy contrast.
Should you boil or roast beets for beet yogurt sauce?
Either works for beet yogurt sauce. Boiled beets give the sauce a softer, milder flavor, while roasted beets taste sweeter and more concentrated. Let the beet cool completely before mixing it with yogurt so the sauce stays thick.
Can you make beet yogurt sauce with raw beets?
Yes, you can make beet yogurt sauce with raw beet, but grate it very finely because raw beet is firm and earthy. The result will be crunchier than a sauce made with cooked beet; squeeze out excess liquid if the mixture seems thin.
Can you make beet yogurt sauce ahead of time?
Yes, beet yogurt sauce can be made ahead and kept covered in the refrigerator. A short rest helps the flavors blend, and the color may deepen as it sits. Stir it before serving and add a little yogurt if it has thickened.
How long does beet yogurt sauce last in the fridge?
Beet yogurt sauce generally keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon each time and return it to the fridge promptly. Discard it if it develops an off smell, mold, or an unusual texture.
Can you freeze beet yogurt sauce?
Freezing beet yogurt sauce is not recommended because yogurt can separate and turn grainy when thawed. For the best texture, make only what you expect to use within a few days, or freeze cooked beet separately and mix it with fresh yogurt later.
Why is my beet yogurt sauce watery?
Beet yogurt sauce turns watery when the beet releases liquid or the yogurt is thin. Drain cooked beet well and choose thick plain or strained yogurt. If the sauce is already loose, stir in more yogurt rather than trying to drain the mixed sauce.
What yogurt works best in beet yogurt sauce?
Thick plain yogurt works best in beet yogurt sauce because it holds the grated beet without becoming runny. Strained yogurt makes a denser dip, while regular yogurt gives a looser sauce. Avoid sweetened or flavored yogurt, which changes the savory taste.
Can you add garlic to beet yogurt sauce?
Yes, garlic is a common addition to beet yogurt sauce and balances the beet’s earthy sweetness. Stir finely grated or crushed garlic into the yogurt, starting with a small amount so it does not overpower the beet.
Beet yogurt sauce Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B12
0.1µg · 4% DV
Biotin
0.63µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
32mg · 5% DV
Calcium
39mg · 4% DV
Iodine
5.4µg · 4% DV
Selenium
1.23µg · 2% DV
Potassium ⭐
58mg · 2% DV
Sodium
24mg · 1% DV
Beet yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet yogurt sauce
To burn the 22 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 Beet yogurt sauce?
Beet yogurt sauce is a simple yogurt-based dip made by folding cooked, grated or blended beetroot into yogurt. Garlic, lemon and herbs are common additions, though recipes vary. Its earthy sweetness and vivid colour meet the yogurt’s cool tang, with a texture that can be smooth or slightly chunky.
Serve it as a dip with flatbread and crisp vegetables, or spoon it beside grilled meats, roasted vegetables and other mezze-style dishes. It works well on a shared table and makes a lighter-feeling alternative to richer creamy sauces. Yogurt gives it some protein—4.2 g per 100 g—while beetroot contributes a little fibre. Use thick yogurt for a scoopable dip, or thin it with a splash of water for drizzling.
How Nutritious Is Beet 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 Beet 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 Beet yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Beet 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
Beet yogurt sauce Fat Profile
SATURATED
0.61g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.