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Strained Yogurt and Cheese Mix Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Strained Yogurt and Cheese Mix (30 g) has 53 calories. That works out to 176 calories per 100 g. It contains 1.3 g of carbs, 3.2 g of protein, 3.8 g of fat and 0 g of fiber. Its 54 mg of Phosphorus covers 8% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Strained Yogurt and Cheese Mix Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
53
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
3.2g
· 6% DV
Fat
3.8g
· 5% 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 10% · Protein 25% · Fat 65%
Strained Yogurt and Cheese Mix nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.31 g | 12% |
| Trans fat | 0.11 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.2 g | 6% |
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 Strained Yogurt and Cheese Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 26 kcal |
| 1 teaspoon (small) | 5 g | 9 kcal |
| 1 ounce (medium) | 28 g | 49 kcal |
| 2 tablespoon (medium) | 30 g | 53 kcal |
| 3 tablespoon (large) | 45 g | 79 kcal |
| 1 serving (small) | 50 g | 88 kcal |
| 100 g | 100 g | 176 kcal |
| 1 serving (medium) | 100 g | 176 kcal |
| 1 cup (large) | 220 g | 387 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Strained Yogurt and Cheese Mix
What is strained yogurt and cheese mix?
Strained yogurt and cheese mix is a simple dairy blend made by combining strained yogurt with cheese. It is minimally processed, and its exact flavor and texture vary with the type of cheese and the proportions used.
Can strained yogurt and cheese mix replace cream cheese?
Strained yogurt and cheese mix can replace cream cheese in many savory spreads and dips, but it is usually tangier and may contain more moisture. For frosting or baking, that difference can change the texture and result.
How do you make strained yogurt and cheese mix at home?
To make strained yogurt and cheese mix, mash or crumble the cheese and stir it into strained yogurt until smooth. Add the yogurt gradually to control thickness, then season to taste; different cheeses will give different saltiness.
Why does strained yogurt and cheese mix get watery?
Strained yogurt and cheese mix can release a little whey as it sits, which is often a normal separation rather than spoilage. Stir it back in, but discard the mix if it develops mold, an unpleasant odor, or an unusual color.
Can strained yogurt and cheese mix be used in cheesecake?
Yes, strained yogurt and cheese mix can be used in cheesecake, but its tang and moisture may make the filling softer than one made with cream cheese. Drain excess liquid first and expect a different flavor and texture.
How can you use strained yogurt and cheese mix in a dip?
For a quick dip, stir strained yogurt and cheese mix with garlic, lemon, herbs, or chopped cucumber. Let the flavors mingle in the refrigerator before serving, and adjust added salt only after tasting the cheese.
Does strained yogurt and cheese mix go well with honey?
Yes, strained yogurt and cheese mix pairs well with honey when you want a sweet-and-salty breakfast or snack. Spread it on toast and add honey, or serve it with fruit; the cheese's saltiness balances the sweetness.
How should you store strained yogurt and cheese mix after opening?
Keep strained yogurt and cheese mix covered in the refrigerator and use a clean utensil each time. For a homemade batch, aim to finish it within a few days; for a packaged product, follow its after-opening instructions.
Can you freeze strained yogurt and cheese mix?
Freezing strained yogurt and cheese mix is not ideal because thawing can make it watery or grainy. If you do freeze it, use the thawed mixture in a cooked dish where the changed texture is less noticeable.
Can strained yogurt and cheese mix be stirred into pasta?
Yes, strained yogurt and cheese mix can make a creamy pasta sauce, especially with herbs or vegetables. Stir it in after taking the pan off the heat; boiling the mixture can cause it to separate.
Strained Yogurt and Cheese Mix Vitamins & Minerals
Vitamins
B12
0.17µg · 7% DV
B2
0.08mg · 6% DV
Vitamin A
31.5µg · 4% DV
Biotin
0.93µg · 3% DV
Minerals
Phosphorus
54mg · 8% DV
Calcium
71mg · 7% DV
Sodium
153mg · 7% DV
Iodine
8.1µg · 5% DV
Potassium ⭐
44mg · 1% DV
Strained Yogurt and Cheese Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Yogurt and Cheese Mix
To burn the 53 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 Strained Yogurt and Cheese Mix?
Strained Yogurt and Cheese Mix brings thick, tangy strained yogurt together with cheese; its saltiness and firmness vary with the type and proportion of cheese used. The result is creamy and spreadable, with a savoury richness balanced by yogurt’s gentle tartness. In Turkey, it can appear at breakfast with bread, olives and fresh vegetables, or be served as a simple meze. It also works as a dip or spread alongside crackers and sliced vegetables.
It provides protein and calcium, while the cheese contributes much of its richness. Pair it with crisp vegetables for a lighter snack, or spread a modest amount on bread for a more filling bite.
How Nutritious Is Strained Yogurt and Cheese Mix?
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 Strained Yogurt and Cheese Mix 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 Strained Yogurt and Cheese Mix Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt and Cheese Mix 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
✓ Suitable
Low FODMAP
— Not suitable
Strained Yogurt and Cheese Mix Fat Profile
SATURATED
2.31g
MONOUNSATURATED
1.03g
POLYUNSATURATED
0.12g
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.