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Yogurt ball Calories
Salted, strained yogurt balls, sometimes spiced, preserved in olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Yogurt ball (40 g) has 88 calories. That works out to 220 calories per 100 g. It contains 2.1 g of carbs, 3.4 g of protein, 7.2 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt ball Nutrition Facts
Selected: 2 piece (medium) · 40 g
88
KCAL / 40G
Carbs
2.1g
· 1% DV
Protein
3.4g
· 7% DV
Fat
7.2g
· 9% 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 16% · Fat 74%
Yogurt ball nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 3.4 g | 7% |
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 Pieces of Yogurt ball?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 88 kcal |
| 1 tablespoon (chopped) | 15 g | 33 kcal |
| 1 piece (small) | 20 g | 44 kcal |
| 1 serving (medium) | 50 g | 110 kcal |
| 3 piece (large) | 60 g | 132 kcal |
| 100 g | 100 g | 220 kcal |
| 5 piece (jumbo) | 100 g | 220 kcal |
| 1 cup (chopped) | 120 g | 264 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Yogurt ball
What is a yogurt ball?
A yogurt ball is thick, strained yogurt that is salted, shaped into small rounds, and sometimes seasoned or kept in olive oil. It is usually eaten as a spread, snack, or part of a mezze platter.
How do you make yogurt balls at home?
To make yogurt balls, salt plain yogurt and strain it through a clean cloth until it is firm enough to shape. Roll it into small balls, add herbs or spices if you like, and store them in a clean container in the refrigerator.
How do you eat yogurt balls?
Yogurt balls can be spread on bread, crumbled over salads, or served with vegetables and other mezze. If they are packed in olive oil, take one out with a clean utensil and use some of the flavored oil as a dip or dressing.
Are yogurt balls the same as labneh balls?
They are very similar: labneh balls are made by shaping thick, strained yogurt, just like many yogurt balls. Names and seasonings vary by region, but both are commonly served as a spread or mezze and may be preserved in olive oil.
How should you store yogurt balls?
Keep yogurt balls refrigerated in a clean, covered container. If they are stored in olive oil, keep them submerged and use a clean utensil to remove them; oil alone does not make homemade yogurt balls safe to leave at room temperature.
Can you freeze yogurt balls?
Yes, yogurt balls can be frozen, but freezing may make them grainy or crumbly after thawing. Freeze them in small portions in an airtight container, and thaw them in the refrigerator; for the best spreadable texture, use them fresh.
What can you serve with yogurt balls?
Serve yogurt balls with warm flatbread, crackers, fresh vegetables, olives, or other mezze. Their tangy, salty flavor also works as a topping for grain bowls and salads; a drizzle of their seasoned olive oil adds extra flavor.
Why are yogurt balls kept in olive oil?
Olive oil helps keep yogurt balls from drying out and adds flavor, especially when herbs or spices are included. It does not replace refrigeration, so keep the container chilled and make sure the balls remain covered by the oil.
Can you use Greek yogurt to make yogurt balls?
Yes, Greek yogurt can be used, but it may need further straining to become firm enough to roll. Choose plain, unsweetened yogurt, add salt, and strain it until it holds its shape; thinner yogurt will take longer.
Do yogurt balls need to be cooked?
No, yogurt balls are generally eaten without cooking once they have been strained, shaped, and seasoned. Serve them straight from the refrigerator, or let a portion sit briefly at room temperature so it is easier to spread.
Yogurt ball Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.14mg · 11% DV
Biotin
2µg · 7% DV
B5
0.24mg · 5% DV
Minerals
Calcium
128mg · 13% DV
Phosphorus
84mg · 12% DV
Sodium
260mg · 11% DV
Iodine
12µg · 8% DV
Potassium ⭐
72mg · 2% DV
Yogurt ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt ball
To burn the 88 calories in 2 piece (medium) (40 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 Yogurt ball?
Yogurt ball is made by salting and straining yogurt until thick, then shaping it into small rounds. It is often seasoned with herbs or spices and kept under olive oil. The method is common in the eastern Mediterranean and Levant, where preserving strained yogurt is a familiar kitchen practice. Its flavour is tangy and savoury, and its texture is dense yet soft.
Serve it with bread, olives and fresh vegetables as part of breakfast or a mezze spread; it also works crumbled over salads. Yogurt ball is relatively rich in fat, with some protein, so a little goes a long way. For a lighter plate, pair a modest portion with plenty of vegetables and crisp bread.
How Nutritious Is Yogurt ball?
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
Low
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 Yogurt ball 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 Yogurt ball Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt ball Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt ball Fat Profile
SATURATED
3.12g
MONOUNSATURATED
2.48g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.