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Yogurt chicken marinade Calories
Yogurt chicken marinade tenderizes and flavors chicken.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt chicken marinade (30 g) has 20 calories. That works out to 65 calories per 100 g. It contains 1.5 g of carbs, 1.3 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.2 µg of B12 covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt chicken marinade Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
20
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.8g
· 1% 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 33% · Protein 28% · Fat 39%
Yogurt chicken marinade nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 1.3 g | 3% |
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 Yogurt chicken marinade?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 serving (medium) | 50 g | 33 kcal |
| 4 tablespoon (large) | 60 g | 39 kcal |
| 0.25 cup (small) | 60 g | 39 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (large) | 100 g | 65 kcal |
| ½ cup (medium) | 120 g | 78 kcal |
| 1 cup (large) | 240 g | 156 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Yogurt chicken marinade
Does yogurt chicken marinade make chicken more tender?
Yes, yogurt chicken marinade helps tenderize the surface of chicken while adding flavor. Its mild acidity works during marinating, but leaving chicken in it too long can make the outer texture mushy.
How long should chicken sit in yogurt chicken marinade?
Marinate chicken in yogurt chicken marinade in the refrigerator for at least 30 minutes; a few hours gives the flavors more time to develop. Overnight is usually fine, but never leave raw chicken marinating at room temperature.
How do you make yogurt chicken marinade?
Mix plain yogurt with salt, pepper, garlic, and your preferred spices to make yogurt chicken marinade. Coat the chicken thoroughly, cover the container, and refrigerate it while it marinates.
Can you use Greek yogurt for yogurt chicken marinade?
Yes, Greek yogurt works well in yogurt chicken marinade and clings especially well to the meat. If it is too thick to coat the chicken evenly, loosen it with a small splash of water or lemon juice.
Why does yogurt chicken marinade make chicken stick to the grill?
Yogurt chicken marinade can stick or scorch because thick yogurt clings to the grill and browns quickly. Scrape off excess marinade, oil the clean grill grates, and cook over moderate heat rather than letting the coating burn.
Can you bake chicken in yogurt chicken marinade?
Yes, you can bake chicken coated in yogurt chicken marinade. Arrange the pieces in a single layer and remove heavy clumps of marinade first so the chicken roasts instead of sitting in a pool of yogurt.
Can you freeze chicken in yogurt chicken marinade?
Yes, freeze raw chicken coated in yogurt chicken marinade in a sealed freezer-safe container. Thaw it in the refrigerator before cooking, and discard the marinade that touched the raw chicken rather than using it as a sauce.
Can yogurt chicken marinade be used as a sauce?
Only if you set some yogurt chicken marinade aside before it touches raw chicken. Marinade that has contacted raw chicken must be discarded unless it is thoroughly cooked; reserving a clean portion avoids that risk.
Does yogurt chicken marinade work with chicken breast?
Yes, yogurt chicken marinade works well with chicken breast, which can dry out if overcooked. Coat the breast evenly, marinate it in the refrigerator, and cook it just until safely done rather than relying on marinade time to prevent dryness.
What spices go well in yogurt chicken marinade?
Garlic, paprika, cumin, black pepper, and lemon pair well with yogurt chicken marinade. For a South Asian-style version, try garam masala and ginger; for a Mediterranean flavor, use oregano and lemon.
Yogurt chicken marinade Vitamins & Minerals
Vitamins
B12
0.15µg · 6% DV
B2
0.05mg · 4% DV
Biotin
0.75µg · 3% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
36mg · 4% DV
Iodine
4.5µg · 3% DV
Zinc
0.18mg · 2% DV
Potassium ⭐
45mg · 1% DV
Sodium
17mg · 1% DV
Yogurt chicken marinade Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt chicken marinade
To burn the 20 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 Yogurt chicken marinade?
Yogurt chicken marinade uses plain yogurt to coat chicken and carry spices across its surface. Garlic, lemon, paprika, cumin or herbs are common additions, with the exact mix varying between home recipes. The yogurt’s gentle tang seasons the meat and helps it stay tender as it cooks. This style of marinating is familiar in Turkish, Middle Eastern and South Asian cooking.
Cook the marinated chicken on a grill, in the oven or in a pan, and serve it with rice, flatbread, salad or roasted vegetables. The marinade is relatively light, at 65 calories per 100 g, and contributes a little protein. For a less rich meal, use lean chicken and avoid adding much oil; discard any marinade that has touched raw chicken, or cook it thoroughly before serving as a sauce.
How Nutritious Is Yogurt chicken marinade?
Nutrient density
Medium
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 Yogurt chicken marinade 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 chicken marinade Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt chicken marinade 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 chicken marinade Fat Profile
SATURATED
0.51g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.