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Shepherd's yogurt sauce Calories
Refreshing sauce made with yogurt, cucumber, garlic, dill, olive oil.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Shepherd's yogurt sauce (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 1.6 g of carbs, 1 g of protein, 1.1 g of fat and 0.2 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Shepherd's yogurt sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
21
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
1g
· 2% DV
Fat
1.1g
· 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 32% · Protein 20% · Fat 48%
Shepherd's yogurt sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 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 Shepherd's yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 piece (medium) | 30 g | 21 kcal |
| 3 tablespoon (large) | 45 g | 32 kcal |
| 1 serving (medium) | 50 g | 35 kcal |
| 1 piece (large) | 50 g | 35 kcal |
| 1 serving (large) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (large) | 120 g | 84 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Shepherd's yogurt sauce
What is Shepherd's yogurt sauce?
Shepherd's yogurt sauce is a cool, tangy sauce made with yogurt, cucumber, garlic, dill, and olive oil. It is served chilled as a dip or alongside a meal, and is usually thicker than a drinkable yogurt soup.
How do you make Shepherd's yogurt sauce?
To make Shepherd's yogurt sauce, stir crushed garlic into plain yogurt, then mix in cucumber, chopped dill, and olive oil. Chill it before serving so the flavors come together; use thick yogurt or drain grated cucumber for a firmer dip.
How is Shepherd's yogurt sauce different from tzatziki?
Shepherd's yogurt sauce is closely related to tzatziki: both commonly combine yogurt, cucumber, and garlic. The shepherd-style version often includes dill and olive oil, while tzatziki recipes vary by region and may use mint or other herbs.
What should you serve with Shepherd's yogurt sauce?
Serve Shepherd's yogurt sauce with grilled meat, kebabs, roasted vegetables, or flatbread. Its cool, tangy taste works especially well alongside smoky or spicy dishes, and its thick texture also makes it suitable as a dip for raw vegetables.
Why does Shepherd's yogurt sauce get watery?
Shepherd's yogurt sauce gets watery when cucumber releases liquid into the yogurt, especially after it sits. Squeeze excess moisture from grated cucumber, use thick yogurt, and add salt shortly before serving to help the sauce stay thick.
How long does Shepherd's yogurt sauce last in the fridge?
Keep Shepherd's yogurt sauce covered in the refrigerator and eat it within a few days. Cucumber can release water as the sauce stands, so stir it before serving and discard it if its smell or appearance changes.
Can you make Shepherd's yogurt sauce ahead of time?
Yes, you can make Shepherd's yogurt sauce ahead and chill it until serving. For the best texture, drain the cucumber first and add salt shortly before serving; this limits excess liquid while the flavors have time to blend.
Can you use Greek yogurt in Shepherd's yogurt sauce?
Yes, Greek yogurt works well in Shepherd's yogurt sauce and makes it especially thick and creamy. If it seems too dense, loosen it with a small spoonful of water or olive oil rather than adding watery cucumber juice.
Can Shepherd's yogurt sauce be made without dill?
Yes, Shepherd's yogurt sauce can be made without dill. The yogurt, cucumber, garlic, and olive oil still make a recognizable cool sauce; you can leave out the herb or use chopped mint for a different fresh flavor.
Can you freeze Shepherd's yogurt sauce?
No, Shepherd's yogurt sauce does not freeze well. Yogurt can separate when thawed and cucumber may turn watery, leaving the sauce grainy and loose; prepare it fresh and keep it refrigerated instead.
Shepherd's yogurt sauce Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.66µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
27mg · 4% DV
Calcium
36mg · 4% DV
Iodine
3.6µg · 2% DV
Potassium ⭐
54mg · 2% DV
Sodium
13mg · 1% DV
Shepherd's yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd's 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 Shepherd's yogurt sauce?
Shepherd's yogurt sauce is a Turkish-style sauce made by stirring cucumber, garlic, dill and olive oil into yogurt. Recipes vary, but it is usually thicker than a pourable dressing and brings a cool, tangy contrast to richer foods.
Serve it alongside grilled meat or vegetables, with flatbread, or as part of a meze spread. Its fresh, garlicky flavour also works as a dip for raw vegetables. The yogurt provides some protein, while the sauce is mostly enjoyed in modest portions as an accompaniment. For a lighter version, use less olive oil; draining or squeezing the cucumber helps keep the texture thick without needing more yogurt.
How Nutritious Is Shepherd's 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 Shepherd's 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 Shepherd's yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Shepherd's 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
Shepherd's yogurt sauce Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.