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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Strained Yogurt and Scallion Sauce (30 g) has 28 calories. That works out to 94 calories per 100 g. It contains 1.3 g of carbs, 2.4 g of protein, 1.4 g of fat and 0.1 g of fiber. Its 0.1 mg of B2 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
28
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
2.4g
· 5% DV
Fat
1.4g
· 2% 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 19% · Protein 35% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.91 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 2.4 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 28 kcal |
| 1 teaspoon (small) | 5 g | 5 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 3 tablespoon (large) | 45 g | 42 kcal |
| 0.25 cup (small) | 60 g | 56 kcal |
| 1 serving (medium) | 75 g | 71 kcal |
| 100 g | 100 g | 94 kcal |
| ½ cup (large) | 120 g | 113 kcal |
Calculated from 94 calories per 100 g.
Mix strained yogurt with finely sliced scallions to make Strained Yogurt and Scallion Sauce. Season with salt and pepper, then add a little olive oil or lemon juice if you want a brighter, looser sauce.
Strained Yogurt and Scallion Sauce pairs well with grilled meats, roasted vegetables, baked potatoes, and flatbread. Serve it as a cool dip alongside spicy or charred foods, or spoon it over a grain bowl.
Yes, regular yogurt works in Strained Yogurt and Scallion Sauce, but the result will be thinner. Drain it through a fine sieve in the refrigerator first, or add it gradually until the sauce reaches the consistency you want.
Strained Yogurt and Scallion Sauce can turn watery when scallions are wet or the yogurt releases whey. Dry the scallions well after washing, and stir the sauce before serving if a little liquid separates.
Yes, you can prepare Strained Yogurt and Scallion Sauce a few hours ahead and keep it covered in the refrigerator. For a fresher, sharper scallion flavor, stir in some of the sliced scallions just before serving.
Strained Yogurt and Scallion Sauce keeps for about two to three days in a sealed container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an off smell, or unusual discoloration.
Freezing Strained Yogurt and Scallion Sauce is not recommended. Yogurt often separates and becomes grainy after thawing, while the scallions lose their crisp texture; making a fresh batch gives a better result.
Yes, Strained Yogurt and Scallion Sauce can replace sour cream as a topping for baked potatoes, tacos, or grilled vegetables. Its scallion flavor is more pronounced, so it works best where an herby, tangy topping fits.
Yes, a small amount of finely grated garlic works well in Strained Yogurt and Scallion Sauce. Add it gradually, since raw garlic grows stronger as the sauce sits; fresh herbs such as dill are another easy variation.
Yes, Strained Yogurt and Scallion Sauce makes a creamy dip for carrots, cucumber, bell pepper, and celery. Keep it chilled while serving, and stir it if it has been sitting long enough for moisture to separate.
Vitamins
B2
0.08mg · 6% DV
B12
0.14µg · 6% DV
Vitamin K
6.3µg · 5% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Iodine
6µg · 4% DV
Calcium
34mg · 3% DV
Selenium
1.56µg · 3% DV
Potassium ⭐
47mg · 1% DV
Sodium
14mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 28 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.
Strained Yogurt and Scallion Sauce combines thick, strained yogurt with finely sliced scallions for a simple, tangy dip. It is easy to make at home, and its consistency can be adjusted to suit what you are serving it with.
The yogurt gives it a cool, creamy texture, while the scallions add a fresh, gently sharp bite. In Turkey, it can accompany grilled meat and vegetables, köfte or fried dishes, or be served as part of a spread; with bread and raw vegetables, it also makes an easy snack. It contributes protein and calcium, and a small serving works well as a bright counterpoint to richer foods. Thin it with a little water for a lighter, spoonable sauce.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.91g
MONOUNSATURATED
0.4g
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.