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Pomegranate Molasses Yogurt Sauce Calories
Sweet-tangy yogurt sauce with calcium and live cultures
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Pomegranate Molasses Yogurt Sauce (30 g) has 32 calories. That works out to 108 calories per 100 g. It contains 4.3 g of carbs, 1.1 g of protein, 0.9 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.
Pomegranate Molasses Yogurt Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
32
KCAL / 30G
Carbs
4.3g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.9g
· 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 58% · Protein 15% · Fat 27%
Pomegranate Molasses Yogurt Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.1 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 1 Tablespoon of Pomegranate Molasses Yogurt Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 16 kcal |
| 1 teaspoon (small) | 5 g | 5 kcal |
| 2 tablespoon (double) | 30 g | 32 kcal |
| 3 tablespoon (triple) | 45 g | 49 kcal |
| 0.25 cup (quarter) | 60 g | 65 kcal |
| 1 serving (medium) | 75 g | 81 kcal |
| 100 g | 100 g | 108 kcal |
| ½ cup (half) | 120 g | 130 kcal |
| 1 serving (large) | 150 g | 162 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Pomegranate Molasses Yogurt Sauce
What is Pomegranate Molasses Yogurt Sauce made of?
Pomegranate Molasses Yogurt Sauce is typically made with plain yogurt, pomegranate molasses, salt, and often garlic or olive oil. The molasses adds a tart, fruity note, so start with a small amount and adjust the balance to taste.
How do you make Pomegranate Molasses Yogurt Sauce?
To make Pomegranate Molasses Yogurt Sauce, stir pomegranate molasses into plain yogurt with a little salt and, if you like, crushed garlic and olive oil. Mix until smooth, then taste before adding more molasses, since brands vary in tartness and sweetness.
What goes well with Pomegranate Molasses Yogurt Sauce?
Pomegranate Molasses Yogurt Sauce pairs well with grilled vegetables, roasted potatoes, kebabs, and grain bowls. Spoon it beside savory dishes or drizzle it over them just before serving so its cool, tangy flavor stays distinct.
Can you use Greek yogurt for Pomegranate Molasses Yogurt Sauce?
Yes, Greek yogurt works well in Pomegranate Molasses Yogurt Sauce and makes it thick and creamy. If you want a pourable dressing, loosen the mixture gradually with a little water or olive oil rather than adding more molasses.
Can you use pomegranate juice instead of molasses in Pomegranate Molasses Yogurt Sauce?
Pomegranate juice is not a direct substitute for molasses in Pomegranate Molasses Yogurt Sauce. Juice is thinner and usually less concentrated, so it can make the sauce watery; use a small amount and expect a milder, less rich pomegranate flavor.
Is Pomegranate Molasses Yogurt Sauce a dip or a salad dressing?
Pomegranate Molasses Yogurt Sauce can be either a dip or a dressing. Keep it thick for dipping vegetables or flatbread; for salads, thin it with a little water or olive oil until it coats the ingredients easily.
How should you store Pomegranate Molasses Yogurt Sauce?
Store Pomegranate Molasses Yogurt Sauce in a covered container in the refrigerator and use a clean spoon when serving. Because it contains yogurt, do not leave it out for an extended time, and discard it if its smell or appearance changes.
Can you make Pomegranate Molasses Yogurt Sauce ahead of time?
Yes, you can make Pomegranate Molasses Yogurt Sauce ahead and keep it covered in the refrigerator. Stir it before serving, since a little liquid may separate, and add fresh herbs or a final drizzle of olive oil at the table for a fresher finish.
How do you make Pomegranate Molasses Yogurt Sauce less tart?
To make Pomegranate Molasses Yogurt Sauce less tart, stir in more plain yogurt a little at a time. A small touch of honey can also soften the sharpness, but adding yogurt keeps the sauce savory and works well with grilled foods.
Can Pomegranate Molasses Yogurt Sauce be used as a marinade?
Yes, Pomegranate Molasses Yogurt Sauce can be used to coat meat before grilling, as the yogurt helps it cling and tenderize. Wipe off excess sauce before cooking because the sugars in pomegranate molasses can darken or burn over high heat.
Pomegranate Molasses Yogurt Sauce Vitamins & Minerals
Vitamins
B12
0.12µg · 5% DV
B2
0.05mg · 4% DV
B5
0.11mg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
36mg · 4% DV
Iodine
5.4µg · 4% DV
Selenium
1.11µg · 2% DV
Potassium ⭐
50mg · 1% DV
Sodium
14mg · 1% DV
Pomegranate Molasses Yogurt Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate Molasses Yogurt Sauce
To burn the 32 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 Pomegranate Molasses Yogurt Sauce?
Pomegranate molasses yogurt sauce brings together tangy yogurt and the sweet-sour depth of pomegranate molasses. It is at home in Turkish and wider eastern Mediterranean cooking, where the contrast of creamy and tart flavours works especially well; garlic or herbs may be added, though the yogurt and molasses are the defining ingredients.
Serve it with grilled vegetables, kebabs, roasted meats, or spooned over a grain bowl or salad. It contributes calcium and live cultures, while remaining a modest source of protein; it has 108 calories per 100 g. For a lighter, less sweet version, use plain yogurt and stir in the molasses gradually.
How Nutritious Is Pomegranate Molasses 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 Pomegranate Molasses Yogurt 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 Pomegranate Molasses Yogurt Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Pomegranate Molasses 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
Pomegranate Molasses Yogurt Sauce Fat Profile
SATURATED
0.59g
MONOUNSATURATED
0.26g
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.