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Garlic yogurt sauce Calories
A refreshing and flavorful sauce made with yogurt and garlic.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Garlic yogurt sauce (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 1.8 g of carbs, 1.1 g of protein, 0.9 g of fat and 0.1 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Garlic yogurt sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
21
KCAL / 30G
Carbs
1.8g
· 1% 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 37% · Protein 22% · Fat 41%
Garlic yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 1.8 g | 1% |
| 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 2 Tablespoons of Garlic yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 piece (medium) | 40 g | 28 kcal |
| 3 tablespoon (large) | 45 g | 32 kcal |
| 1 serving (medium) | 50 g | 35 kcal |
| 1 serving (large) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 pack (medium) | 100 g | 70 kcal |
| 1 cup (large) | 120 g | 84 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Garlic yogurt sauce
How do you make garlic yogurt sauce?
Garlic yogurt sauce is made by stirring crushed garlic and a little salt into plain yogurt. Whisk it until smooth, then add a small splash of water if you want a thinner sauce for drizzling.
What do you serve garlic yogurt sauce with?
Garlic yogurt sauce pairs well with grilled kebabs, roasted vegetables, falafel, and spiced meats. Serve it as a dip or spoon it alongside the main dish so its cool, tangy flavor balances savory food.
Is garlic yogurt sauce the same as tzatziki?
No, garlic yogurt sauce is not necessarily tzatziki. Tzatziki typically includes cucumber and often herbs, while garlic yogurt sauce can be as simple as yogurt, garlic, and salt, with no cucumber.
Can garlic yogurt sauce be used as a salad dressing?
Yes, garlic yogurt sauce works as a creamy salad dressing. Thin it with a little water or lemon juice and toss it with sturdy vegetables; add the liquid gradually so the dressing does not become runny.
Can you make garlic yogurt sauce with Greek yogurt?
Yes, Greek yogurt makes a thick garlic yogurt sauce with a rich, tangy texture. If it is too dense for drizzling, loosen it with a little water and stir well before serving.
How do you stop garlic from overpowering garlic yogurt sauce?
Use less garlic and mix it in gradually, tasting as you go. Letting garlic yogurt sauce rest briefly after mixing helps the flavor spread through the yogurt, so the first bite is less sharply garlicky.
Can garlic yogurt sauce be made ahead?
Yes, you can make garlic yogurt sauce ahead and keep it covered in the refrigerator. The garlic flavor may become stronger as it rests, so taste the sauce before serving and adjust with a little extra yogurt if needed.
How long does garlic yogurt sauce last in the fridge?
Garlic yogurt sauce usually keeps for a few days when stored in a covered container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or a marked change in color.
Can you freeze garlic yogurt sauce?
Freezing garlic yogurt sauce is not recommended because yogurt can separate and turn grainy or watery when thawed. Make it fresh when possible, or refrigerate leftovers and stir them before serving.
Can garlic yogurt sauce be used on shawarma?
Yes, garlic yogurt sauce is a good accompaniment to shawarma, especially when you want a cool contrast to seasoned meat. Serve it on the side or add a small spoonful to a wrap so it does not make the bread soggy.
Garlic yogurt sauce Vitamins & Minerals
Vitamins
B12
0.09µg · 4% DV
B2
0.05mg · 4% DV
B5
0.11mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Phosphorus
27mg · 4% DV
Calcium
36mg · 4% DV
Iodine
2.4µg · 2% DV
Zinc
0.15mg · 1% DV
Potassium ⭐
45mg · 1% DV
Sodium
18mg · 1% DV
Garlic yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic yogurt sauce
To burn the 21 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 Garlic yogurt sauce?
Garlic yogurt sauce is a simple, cool condiment made by mixing yogurt with crushed or finely grated garlic. Versions are common across Turkish and neighbouring eastern Mediterranean cuisines, with differences in thickness and how boldly the garlic comes through. The tangy yogurt softens the garlic’s bite, and the sauce can be left thick for dipping or loosened with a little water.
It is served alongside dishes such as kebabs, dumplings and fried vegetables, or offered as a dip with bread and raw vegetables. Its cool, tangy flavour also works well with spicy or grilled food. At about 70 calories per 100 g, it adds flavour without being especially energy-dense. For a lighter, pourable sauce, thin it with water and adjust the garlic to taste.
How Nutritious Is Garlic 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 Garlic 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 Garlic yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Garlic yogurt sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Garlic yogurt sauce Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.06g
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Nutrition data compiled from USDA FoodData Central and scientific sources.