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Strained Yogurt and Tomato Paste Sauce 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 Tomato Paste Sauce (30 g) has 35 calories. That works out to 116 calories per 100 g. It contains 2 g of carbs, 2.3 g of protein, 1.9 g of fat and 0.2 g of fiber. Its 0.1 µg of B12 covers 6% of the Daily Value. Its glycemic index is 24 (low), so it raises blood sugar slowly.
Strained Yogurt and Tomato Paste Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
35
KCAL / 30G
Carbs
2g
· 1% DV
Protein
2.3g
· 5% DV
Fat
1.9g
· 2% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 27% · Fat 50%
Strained Yogurt and Tomato Paste Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0.04 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 2.3 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 Strained Yogurt and Tomato Paste Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 35 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 3 tablespoon (large) | 45 g | 52 kcal |
| 0.25 cup (small) | 60 g | 70 kcal |
| 1 serving (medium) | 75 g | 87 kcal |
| 100 g | 100 g | 116 kcal |
| ½ cup (medium) | 120 g | 139 kcal |
| 1 serving (large) | 150 g | 174 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Strained Yogurt and Tomato Paste Sauce
How do you make strained yogurt and tomato paste sauce?
Stir tomato paste into strained yogurt, then season with garlic, salt, and spices if you like. For a deeper flavor, briefly cook the paste in a little oil and let it cool before mixing it into the yogurt.
What do you serve strained yogurt and tomato paste sauce with?
Serve strained yogurt and tomato paste sauce with grilled meats, kebabs, roasted vegetables, or potatoes. It also works as a dip for flatbread and crisp vegetables, especially alongside a mezze spread.
Can strained yogurt and tomato paste sauce go on pasta?
Yes, strained yogurt and tomato paste sauce can dress pasta. Let the pasta cool slightly before tossing it with the sauce, and keep the yogurt mixture off direct heat so it stays creamy instead of turning grainy.
Is strained yogurt and tomato paste sauce like tzatziki?
No, strained yogurt and tomato paste sauce is centered on tomato paste, while tzatziki typically gets its flavor and texture from cucumber, garlic, and herbs. The two are both yogurt-based but taste quite different.
Should you cook the tomato paste for strained yogurt and tomato paste sauce?
Cooking the tomato paste briefly in oil is a useful option: it softens the raw, concentrated flavor. Cool it completely before combining it with strained yogurt, or the heat may affect the sauce's texture.
Can you make strained yogurt and tomato paste sauce ahead of time?
Yes, you can prepare strained yogurt and tomato paste sauce ahead. Let any cooked tomato paste cool first, mix it with the yogurt, and cover the bowl in the refrigerator; stir the sauce before serving.
How long does strained yogurt and tomato paste sauce last in the fridge?
Keep strained yogurt and tomato paste sauce covered and refrigerated, and use it within about two to three days. Serve it with a clean spoon, and discard it if its smell or texture changes.
Can Greek yogurt replace strained yogurt in strained yogurt and tomato paste sauce?
Yes, plain Greek yogurt can stand in for strained yogurt in this sauce because both are thick, tangy yogurts. Choose an unsweetened version; if it is looser, the finished sauce may be less thick.
Why is my strained yogurt and tomato paste sauce watery?
Strained yogurt and tomato paste sauce can turn watery if the yogurt is loose or if warm tomato paste is mixed in. Use thick yogurt, cool the paste first, and chill the sauce briefly to help it firm up.
Is strained yogurt and tomato paste sauce served hot or cold?
It is usually served cold or at room temperature, as a dip or accompaniment. You can warm the tomato paste while preparing it, but cool it before mixing it into the yogurt rather than heating the finished sauce.
Strained Yogurt and Tomato Paste Sauce Vitamins & Minerals
Vitamins
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
B5
0.13mg · 3% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
38mg · 5% DV
Calcium
44mg · 4% DV
Iodine
6µg · 4% DV
Selenium
1.86µg · 3% DV
Sodium
74mg · 3% DV
Potassium ⭐
74mg · 2% DV
Strained Yogurt and Tomato Paste 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 Tomato Paste Sauce
To burn the 35 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 Tomato Paste Sauce?
Strained Yogurt and Tomato Paste Sauce combines thick, tangy strained yogurt with the concentrated savoury taste of tomato paste. It has a creamy, spreadable texture and a balance of dairy tartness and rich tomato flavour. This simple sauce is at home in Turkish-style meals, though recipes and uses can vary from one kitchen to another.
Serve it as a dip with toasted bread or raw vegetables, or alongside grilled vegetables and meat. It provides protein and calcium; the nutrition table lists 7.8 g of protein per 100 g. For a looser, lighter-feeling dip, stir in a little water until it reaches the consistency you like, then chill briefly before serving.
How Nutritious Is Strained Yogurt and Tomato Paste 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 Tomato Paste Sauce Processed?
NOVA 3
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 Tomato Paste Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt and Tomato Paste 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 Tomato Paste Sauce Fat Profile
SATURATED
1.17g
MONOUNSATURATED
0.51g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.