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🥣

●Low GI

Strained Yogurt and Scallion Sauce Calories

Source of protein and calcium

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

94kcal

GI

15low

POTASSIUM · 100 G

155mg

FIBER · 100 G

0.2g

Quick answer

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.

Strained Yogurt and Scallion Sauce Nutrition Facts

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%

Strained Yogurt and Scallion Sauce nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories28 kcal
Total fat1.4 g2%
Saturated fat0.91 g5%
Trans fat0.04 g
Sodium14 mg1%
Total carbohydrate1.3 g0%
Fiber0.1 g0%
Protein2.4 g5%

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 Scallion Sauce?

ServingAmountCalories
2 tablespoon (medium)30 g28 kcal
1 teaspoon (small)5 g5 kcal
1 tablespoon (small)15 g14 kcal
3 tablespoon (large)45 g42 kcal
0.25 cup (small)60 g56 kcal
1 serving (medium)75 g71 kcal
100 g100 g94 kcal
½ cup (large)120 g113 kcal

Calculated from 94 calories per 100 g.

Frequently Asked Questions About Strained Yogurt and Scallion Sauce

How do you make Strained Yogurt and Scallion Sauce?

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.

What foods go well with Strained Yogurt and Scallion 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.

Can I use regular yogurt in Strained Yogurt and Scallion Sauce?

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.

Why is my Strained Yogurt and Scallion Sauce watery?

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.

Can I make Strained Yogurt and Scallion Sauce ahead of time?

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.

How long does Strained Yogurt and Scallion Sauce last in the fridge?

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.

Can you freeze Strained Yogurt and Scallion Sauce?

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.

Can Strained Yogurt and Scallion Sauce replace sour cream?

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.

Can I add garlic to Strained Yogurt and Scallion Sauce?

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.

Is Strained Yogurt and Scallion Sauce a good dip for vegetables?

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.

Strained Yogurt and Scallion Sauce Vitamins & Minerals

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

Strained Yogurt and Scallion Sauce Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Strained Yogurt and Scallion Sauce

To burn the 28 calories in 2 tablespoon (medium) (30 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

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 Scallion Sauce?

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.

How Nutritious Is Strained Yogurt and Scallion Sauce?

Nutrient density

High

63/ 100

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

44/ 100

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 Scallion 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 Scallion Sauce Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Strained Yogurt and Scallion 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 Scallion Sauce Fat Profile

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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Have another question about Strained Yogurt and Scallion Sauce?

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Nutrition data compiled from USDA FoodData Central and scientific sources.