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Yogurt mustard mix Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt mustard mix (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 2 g of carbs, 1.1 g of protein, 0.9 g of fat and 0.1 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt mustard mix Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
21
KCAL / 30G
Carbs
2g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.9g
· 1% 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 39% · Protein 21% · Fat 40%
Yogurt mustard mix nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 1.1 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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How Many Calories in 2 Tablespoons of Yogurt mustard mix?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 3 tablespoon (large) | 45 g | 32 kcal |
| 1 serving (medium) | 50 g | 35 kcal |
| 1 serving (large) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (medium) | 120 g | 84 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Yogurt mustard mix
How do you make a yogurt mustard mix?
A yogurt mustard mix is made by stirring mustard into plain yogurt until smooth. Use thick Greek-style yogurt for a dip or spread, or regular yogurt for a looser sauce. Add the mustard gradually so you can control its sharpness.
What does yogurt mustard mix taste like?
Yogurt mustard mix tastes creamy and tangy, with a sharper, savory note from the mustard. The flavor changes with the mustard style: Dijon makes it more pungent, while a mild yellow mustard gives a gentler, familiar sandwich-sauce taste.
What can you serve with yogurt mustard mix?
Yogurt mustard mix works as a dip for roasted potatoes and vegetables, and as a sauce for chicken, sandwiches, or grain bowls. Serve it on the side so diners can add as much as they like, especially with strongly seasoned foods.
Can yogurt mustard mix be used as a salad dressing?
Yes, yogurt mustard mix can dress a salad. Thin it with a little water or lemon juice if it clings too heavily to the leaves, then toss it with the salad just before serving to keep the greens crisp.
Can you use yogurt mustard mix as a chicken marinade?
Yes, yogurt mustard mix can coat chicken before cooking, adding tang and helping season the surface. Keep any portion that touched raw chicken separate from serving sauce, and cook the chicken thoroughly before eating.
Which mustard is best for yogurt mustard mix?
Dijon mustard gives yogurt mustard mix a pronounced, peppery edge, while yellow mustard makes it milder and more familiar. Whole-grain mustard adds texture. Start with a small amount, since mustard brands differ in sharpness and saltiness.
How long does yogurt mustard mix last in the fridge?
Yogurt mustard mix keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon each time and discard it if it has been left out for a long time or develops an unusual smell or appearance.
Can you heat yogurt mustard mix?
Yogurt mustard mix is best served cold or stirred into a dish off the heat. Boiling it can make the yogurt split and turn grainy; for a warm meal, add the mix at the end and warm it gently rather than simmering it.
How can you make yogurt mustard mix thicker?
Use Greek-style yogurt or strained yogurt to make yogurt mustard mix thicker. If you only have regular yogurt, strain it through a fine sieve or clean cloth in the refrigerator before mixing; adding more mustard will change the flavor, not reliably thicken it.
Can yogurt mustard mix replace mayonnaise in a sandwich?
Yes, yogurt mustard mix can replace mayonnaise as a tangier, lighter-feeling sandwich spread. It is less rich and may be runnier, so thick yogurt works best; spread it shortly before eating to help keep the bread from getting soggy.
Yogurt mustard mix Vitamins & Minerals
Vitamins
B12
0.12µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.75µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
27mg · 4% DV
Calcium
36mg · 4% DV
Iodine
3µg · 2% DV
Potassium ⭐
54mg · 2% DV
Sodium
18mg · 1% DV
Yogurt mustard mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt mustard mix
To burn the 21 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 mustard mix?
Yogurt mustard mix is a quick sauce or dip made by stirring mustard into yogurt. It is more of a versatile everyday combination than a dish tied to one particular place: yogurt brings a cool, creamy base, while mustard adds a tangy, gently sharp edge. Thick Greek-style yogurt makes it spoonable; thinner plain yogurt gives it a looser consistency.
It works with raw vegetables, sandwiches, wraps and grilled foods, and can also stand in for a heavier dressing on a salad. The mix is relatively light and provides some protein; per 100 g, it has 70 calories and 3.5 g of protein. Use plain yogurt for a fresher, less rich sauce, and add herbs or lemon if you want a brighter finish.
How Nutritious Is Yogurt mustard mix?
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 mustard mix 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 mustard mix Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt mustard mix 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 mustard mix Fat Profile
SATURATED
0.54g
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.