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Strained yogurt and curd cheese sauce Calories
Protein-rich creamy yogurt sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Strained yogurt and curd cheese sauce (30 g) has 34 calories. That works out to 114 calories per 100 g. It contains 1.3 g of carbs, 3.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 0.2 µg of B12 covers 8% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Strained yogurt and curd cheese sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
34
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
3.2g
· 6% DV
Fat
1.8g
· 2% 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 15% · Protein 37% · Fat 48%
Strained yogurt and curd cheese sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 62 mg | 3% |
| 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 2 Tablespoons of Strained yogurt and curd cheese sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 34 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 3 tablespoon (large) | 45 g | 51 kcal |
| 1 serving (medium) | 50 g | 57 kcal |
| 0.25 cup (small) | 60 g | 68 kcal |
| 100 g | 100 g | 114 kcal |
| ½ cup (medium) | 120 g | 137 kcal |
| 1 cup (large) | 240 g | 274 kcal |
Calculated from 114 calories per 100 g.
Frequently Asked Questions About Strained yogurt and curd cheese sauce
How do you make strained yogurt and curd cheese sauce?
Strained yogurt and curd cheese sauce is made by mixing curd cheese with strained yogurt until creamy. Stir in garlic, olive oil, salt, and herbs if you like, adding the yogurt gradually so you can control the thickness.
What can you serve with strained yogurt and curd cheese sauce?
Strained yogurt and curd cheese sauce works as a dip for raw vegetables, pita, or crackers. It also pairs well with grilled vegetables, roasted potatoes, and grilled meat, where its tangy, creamy texture complements crisp or savory foods.
Is strained yogurt and curd cheese sauce the same as tzatziki?
No, strained yogurt and curd cheese sauce is not the same as tzatziki. This sauce gets its body from curd cheese, while tzatziki typically includes grated cucumber and is flavored with garlic, herbs, and sometimes lemon or vinegar.
Can strained yogurt and curd cheese sauce replace sour cream?
Yes, strained yogurt and curd cheese sauce can replace sour cream as a cool topping or dip, though it tastes tangier and has a curd-cheese texture. Use it on baked potatoes or tacos, but avoid boiling it into a hot sauce.
How do you make strained yogurt and curd cheese sauce smooth?
For a smooth strained yogurt and curd cheese sauce, blend the curd cheese briefly before mixing in the yogurt. If you prefer a more rustic dip, simply mash the curds with a fork and leave some small pieces for texture.
Can strained yogurt and curd cheese sauce be used as a salad dressing?
Yes, strained yogurt and curd cheese sauce can dress a salad if you thin it with a little water, lemon juice, or olive oil. Add the liquid gradually so the sauce coats the leaves instead of becoming runny.
How long does strained yogurt and curd cheese sauce keep in the fridge?
Strained yogurt and curd cheese sauce keeps for a few days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if it has been left at room temperature for an extended period.
Can you make strained yogurt and curd cheese sauce without garlic?
Yes, strained yogurt and curd cheese sauce tastes good without garlic. Add chopped dill, mint, or chives for flavor instead; leaving out garlic also makes the sauce a milder match for delicate vegetables and sandwiches.
Should strained yogurt and curd cheese sauce be served cold or warm?
Strained yogurt and curd cheese sauce is best served chilled or cool, rather than heated. Stir it onto hot food just before serving; simmering the sauce can make the yogurt separate and change its creamy texture.
Can strained yogurt and curd cheese sauce be made ahead for a party?
Yes, strained yogurt and curd cheese sauce can be made ahead and refrigerated in a covered bowl. Add fresh herbs close to serving time for the brightest flavor, then stir the sauce before putting it out with vegetables or bread.
Strained yogurt and curd cheese sauce Vitamins & Minerals
Vitamins
B12
0.19µg · 8% DV
B2
0.07mg · 5% DV
B5
0.13mg · 3% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
41mg · 6% DV
Calcium
43mg · 4% DV
Iodine
5.7µg · 4% DV
Selenium
2.04µg · 4% DV
Sodium
62mg · 3% DV
Potassium ⭐
53mg · 2% DV
Strained yogurt and curd cheese sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt and curd cheese sauce
To burn the 34 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 curd cheese sauce?
Strained yogurt and curd cheese sauce combines thick strained yogurt with soft, mild curd cheese, also known as lor in Turkey. The yogurt brings a gentle tang, while the curd gives the mixture a milky, slightly grainy texture. Stirred together, they make a creamy sauce that can also be used as a dip or spread.
It works well with raw vegetables, warm flatbread, grilled vegetables or grilled meat, and can be served as part of a meze-style spread. Fresh herbs such as dill or mint, or a little garlic, make an easy addition. This is a protein-rich, satisfying option; pair it with vegetables for a lighter snack, or loosen it with a spoonful of yogurt if you prefer a softer consistency.
How Nutritious Is Strained yogurt and curd cheese 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 Strained yogurt and curd cheese 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 Strained yogurt and curd cheese sauce Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt and curd cheese 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
✓ Suitable
Low FODMAP
— Not suitable
Strained yogurt and curd cheese sauce Fat Profile
SATURATED
1.12g
MONOUNSATURATED
0.49g
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.