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Yogurt-based curry-seasoned mixture with moderate protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Yogurt curry mixture (30 g) has 23 calories. That works out to 78 calories per 100 g. It contains 1.7 g of carbs, 1.2 g of protein, 1.3 g of fat and 0.2 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
23
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
1.2g
· 2% DV
Fat
1.3g
· 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 29% · Protein 21% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.2 g | 2% |
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 | 23 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 1 piece (mini) | 25 g | 20 kcal |
| 4 tablespoon (large) | 60 g | 47 kcal |
| 1 serving (small) | 75 g | 59 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 120 g | 94 kcal |
| 1 cup (large) | 180 g | 140 kcal |
Calculated from 78 calories per 100 g.
A yogurt curry mixture is a creamy condiment made by stirring curry seasoning into plain yogurt. Depending on the recipe, it may also include garlic, lemon juice, or salt, and it can be served as a dip or sauce.
To make a yogurt curry mixture, stir curry seasoning into plain yogurt until smooth. Add garlic, lemon juice, or salt if desired, then chill it briefly so the flavors blend before serving.
A yogurt curry mixture pairs well with grilled chicken, roasted vegetables, rice, and potatoes. Use it as a dip, a sandwich spread, or a cool sauce alongside spicy dishes.
Yes, a yogurt curry mixture works as a chicken marinade and adds flavor while coating the meat. Keep raw chicken and its marinade separate from ready-to-eat foods, and discard or thoroughly cook any marinade that touched raw chicken.
A yogurt curry mixture is not necessarily spicy; its heat depends on the curry seasoning used. Start with a small amount and add more to taste, or choose a mild curry blend for a gentler sauce.
No, a yogurt curry mixture can be eaten without cooking as a dip or cold sauce. If adding it to a hot dish, warm it gently rather than boiling it, since high heat can make the yogurt curdle.
To keep a yogurt curry mixture from curdling, temper it before adding it to hot food. Stir a little warm cooking liquid into the mixture first, then add it gradually over low heat without bringing the dish to a boil.
A yogurt curry mixture should be kept covered in the refrigerator and used within a few days. Do not leave it out for extended periods, and discard it if it develops an unusual smell, discoloration, or mold.
You can thicken a watery yogurt curry mixture by stirring in thicker plain or strained yogurt. Alternatively, drain regular yogurt through a clean fine sieve before mixing; adding more curry seasoning will change the flavor without fixing the texture.
Yes, a yogurt curry mixture makes a creamy salad dressing. Thin it with a little water or lemon juice, then toss it with chickpea, chicken, or roasted-vegetable salads.
Vitamins
B12
0.13µg · 5% DV
B2
0.05mg · 4% DV
B5
0.11mg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
31mg · 4% DV
Calcium
40mg · 4% DV
Sodium
63mg · 3% DV
Selenium
0.93µg · 2% DV
Potassium ⭐
54mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 23 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.
Yogurt curry mixture is a cool, creamy sauce or dip made by stirring curry spices into yogurt. Curry refers to a range of spice blends associated with South Asian cooking rather than one fixed recipe; this yogurt-based version is used in many kitchens and is not a single traditional dish. The yogurt’s tang softens the spices’ warm, fragrant notes, and the mixture can be made smooth or left thick enough to scoop.
Serve it alongside grilled meats or vegetables, spoon it over a simple rice bowl, or offer it as a dip with flatbread and raw vegetables. It provides some protein from the yogurt, though it is better thought of as a condiment than a protein-rich main. For a lighter version, choose lower-fat plain yogurt and adjust the curry seasoning to taste.
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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.75g
MONOUNSATURATED
0.3g
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.