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Skyr sauce Calories
High-protein, yogurt-based light sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Skyr sauce (30 g) has 22 calories. That works out to 72 calories per 100 g. It contains 1.4 g of carbs, 2.7 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Skyr sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
22
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
2.7g
· 5% 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 27% · Protein 52% · Fat 21%
Skyr sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 2.7 g | 5% |
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 Skyr sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (medium) | 28 g | 20 kcal |
| 1 serving (small) | 45 g | 32 kcal |
| 4 tablespoon (large) | 60 g | 43 kcal |
| 1 serving (medium) | 75 g | 54 kcal |
| ½ cup (half) | 85 g | 61 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (medium) | 170 g | 122 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Skyr sauce
What is skyr sauce?
Skyr sauce is a creamy condiment made by mixing skyr, an Icelandic cultured dairy product, with ingredients such as herbs, garlic, lemon, or spices. Its thick texture works well as a dip, spread, or cool topping for savory dishes.
How do you make skyr sauce?
To make skyr sauce, stir skyr with lemon juice, salt, and your choice of minced garlic or chopped herbs. Add a little water or olive oil if you want a thinner consistency, then chill it briefly so the flavors combine.
What can you serve with skyr sauce?
Skyr sauce goes well with roasted vegetables, potatoes, grilled chicken or meat, and falafel. Use it as a dip, spoon it over a warm bowl or plate, or spread it inside wraps and sandwiches for a cool, tangy contrast.
Can skyr sauce replace sour cream?
Yes, skyr sauce can replace sour cream as a topping or dip, especially when mixed with chives, garlic, or lemon. It has a thicker, tangier character, so taste it before serving and adjust the seasoning rather than swapping it into every cooked recipe.
How is skyr sauce different from tzatziki?
Tzatziki is traditionally made with yogurt, cucumber, garlic, and herbs, while skyr sauce can be made with many different seasonings and does not have to contain cucumber. Skyr also tends to make the sauce thicker than many yogurt-based versions.
Does skyr sauce work as a salad dressing?
Yes, skyr sauce can be used as a creamy salad dressing. Thin it with lemon juice, water, or a little olive oil until it coats the leaves easily, then season with salt, pepper, and herbs to match the salad.
Will skyr sauce curdle when heated?
It can separate or turn grainy if skyr sauce is boiled or heated for a long time. For a warm dish, stir the sauce in after taking the pan off the heat, or serve it cold alongside the food.
How long does homemade skyr sauce last in the fridge?
Homemade skyr sauce is best used within a few days when kept covered in the refrigerator. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze skyr sauce?
Freezing skyr sauce is not recommended because it may separate and become watery or grainy after thawing. For the smoothest texture, make a fresh batch and keep it refrigerated until serving.
What herbs go best in skyr sauce?
Dill, chives, parsley, mint, and cilantro all work well in skyr sauce. Pair dill or chives with potatoes and fish, or use mint and garlic for a dip; add herbs gradually so they do not overpower the tangy skyr.
Skyr sauce Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.06mg · 5% DV
Biotin
0.63µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
32mg · 5% DV
Calcium
36mg · 4% DV
Iodine
4.2µg · 3% DV
Sodium
54mg · 2% DV
Potassium ⭐
47mg · 1% DV
Skyr sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skyr 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 Skyr sauce?
Skyr sauce is a cool, thick sauce made by seasoning skyr, the strained cultured dairy product associated with Iceland. Recipes vary: herbs, lemon, garlic or spices can be stirred in, giving it a texture somewhere between a dip and a creamy dressing.
In Iceland and elsewhere, it works with potatoes, grilled vegetables, fish or meat, and can also be served as a dip for raw vegetables. Its gently tangy flavour balances spicy or richly savoury dishes. Skyr sauce is protein-forward and relatively light; it provides 8.9 g of protein per 100 g. For a fresher, lighter version, add lemon and chopped herbs rather than richer ingredients.
How Nutritious Is Skyr 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 Skyr 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 Skyr sauce Contain Allergens?
Contains these allergens:
Which Diets Is Skyr 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
Skyr sauce Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.03g
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.