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Protein Yogurt Sauce Calories
High-protein, light yogurt-based sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Protein Yogurt Sauce (30 g) has 24 calories. That works out to 80 calories per 100 g. It contains 1.5 g of carbs, 3.3 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.2 µg of B12 covers 6% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Protein Yogurt Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
24
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
3.3g
· 7% DV
Fat
0.5g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 56% · Fat 19%
Protein Yogurt Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0.02 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 3.3 g | 7% |
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 Protein Yogurt Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 24 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 3 tablespoon (large) | 45 g | 36 kcal |
| 1 serving (medium) | 50 g | 40 kcal |
| 0.25 cup (quarter) | 60 g | 48 kcal |
| 100 g | 100 g | 80 kcal |
| ½ cup (half) | 120 g | 96 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Protein Yogurt Sauce
What is Protein Yogurt Sauce made of?
Protein Yogurt Sauce is a yogurt-based condiment, usually mixed with seasonings such as garlic, lemon, herbs, salt, or pepper. Recipes vary, so it may be smooth and simple or include chopped vegetables and fresh herbs.
How do you make Protein Yogurt Sauce at home?
To make Protein Yogurt Sauce, stir minced garlic, lemon juice, salt, and chopped herbs into plain yogurt. Use thick or strained yogurt for a dip-like texture, then chill it briefly so the flavors blend.
What can you eat with Protein Yogurt Sauce?
Protein Yogurt Sauce pairs well with grilled chicken, roasted vegetables, potatoes, kebabs, and falafel. You can also spread it in wraps or serve it as a dip for raw vegetables.
Is Protein Yogurt Sauce the same as tzatziki?
No, Protein Yogurt Sauce is not necessarily tzatziki. Tzatziki traditionally includes cucumber, garlic, and herbs, while a protein yogurt sauce can be made without cucumber and seasoned in many different ways.
Can you use Protein Yogurt Sauce as a salad dressing?
Yes, Protein Yogurt Sauce works as a creamy salad dressing. Thin it gradually with lemon juice or a little water until it coats the leaves easily, then toss it with the salad just before serving.
Can Protein Yogurt Sauce be heated?
Protein Yogurt Sauce is best added after cooking rather than boiled. High heat can make yogurt separate, so spoon it onto hot food at the table or stir it in after taking the pan off the heat.
How do you keep Protein Yogurt Sauce from getting watery?
Use thick or strained yogurt and add watery ingredients sparingly to keep Protein Yogurt Sauce from thinning. If using cucumber, squeeze out its excess liquid first; chilling the finished sauce also helps it hold its texture.
How long does Protein Yogurt Sauce last in the fridge?
Protein Yogurt Sauce generally keeps for about 2–3 days in a sealed container in the refrigerator. Serve it with a clean spoon, and discard it if it develops an unusual smell, visible mold, or a marked change in appearance.
Can you freeze Protein Yogurt Sauce?
Freezing Protein Yogurt Sauce is not recommended because yogurt can separate and turn grainy after thawing. Make a smaller fresh batch instead, or keep leftovers refrigerated and use them within a few days.
What herbs go best in Protein Yogurt Sauce?
Dill, mint, parsley, and chives all work well in Protein Yogurt Sauce. Dill and lemon give it a fresh flavor for fish or vegetables, while garlic and mint suit grilled meats and wraps.
Protein Yogurt Sauce Vitamins & Minerals
Vitamins
B12
0.15µg · 6% DV
B2
0.07mg · 5% DV
Biotin
0.93µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
35mg · 5% DV
Selenium
2.4µg · 4% DV
Calcium
39mg · 4% DV
Iodine
5.4µg · 4% DV
Potassium ⭐
51mg · 2% DV
Sodium
29mg · 1% DV
Protein Yogurt Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Yogurt Sauce
To burn the 24 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 Protein Yogurt Sauce?
Protein Yogurt Sauce is a light, yogurt-based sauce with a higher protein content than a typical yogurt dip. Its flavour is gently tangy, and its texture can range from pourable to thick depending on the yogurt used. Serve it alongside grilled meat or vegetables, spoon it into wraps, or use it as a dressing for salads. Garlic and fresh herbs are common ways to season yogurt sauces, though the ingredients vary by product.
It offers a relatively lean way to add protein and creaminess to a meal: a 100 g portion contains 11 g of protein. Use it in place of a richer creamy dressing, or loosen a thicker sauce with a little water or lemon juice. It also pairs well with crunchy raw vegetables as a simple dip.
How Nutritious Is Protein Yogurt Sauce?
Nutrient density
High
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 Protein 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 Protein Yogurt Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Protein 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
Protein Yogurt Sauce Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.02g
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.