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Yogurt mayonnaise sauce Calories
Yogurt mayonnaise sauce is a creamy sauce made by mixing yogurt and mayonnaise.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt mayonnaise sauce (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 1.3 g of carbs, 1 g of protein, 4.8 g of fat and 0 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt mayonnaise sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
1g
· 2% DV
Fat
4.8g
· 6% 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 8% · Fat 82%
Yogurt mayonnaise sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 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 mayonnaise sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 1 serving (medium) | 40 g | 72 kcal |
| 3 tablespoon (large) | 45 g | 81 kcal |
| 1 serving (large) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 pack (medium) | 100 g | 180 kcal |
| 1 cup (large) | 120 g | 216 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Yogurt mayonnaise sauce
How do you make yogurt mayonnaise sauce?
Yogurt mayonnaise sauce is made by stirring yogurt and mayonnaise together until smooth. Start with less mayonnaise and adjust to taste; lemon juice, garlic, herbs, or black pepper can add flavor.
What can you serve with yogurt mayonnaise sauce?
Yogurt mayonnaise sauce goes well with fries, roasted vegetables, grilled chicken, sandwiches, and raw vegetable platters. Serve it on the side with hot foods rather than pouring it over a dish that could warm or split the sauce.
Can yogurt mayonnaise sauce be used as a salad dressing?
Yes, yogurt mayonnaise sauce can dress salads. Thin it with a little water or lemon juice for leafy greens, or use it thicker in potato and pasta salads so it coats the ingredients.
How long does yogurt mayonnaise sauce last in the fridge?
Keep yogurt mayonnaise sauce covered and refrigerated, and use homemade sauce within a few days. Discard it if it has been left out for a long time or develops an unusual smell, appearance, or texture.
Why does yogurt mayonnaise sauce turn watery?
Yogurt mayonnaise sauce can turn watery when the yogurt releases whey, especially after sitting or when made with thin yogurt. Stir it before serving, or use strained yogurt next time for a thicker, more stable sauce.
Can you heat yogurt mayonnaise sauce?
It is better not to heat yogurt mayonnaise sauce directly, because the yogurt can curdle and the mixture may separate. Serve it alongside hot food, or stir it in after the dish has been taken off the heat.
Can you use yogurt mayonnaise sauce as a dip?
Yes, yogurt mayonnaise sauce works as a dip for vegetables, chips, and chicken bites. For a thicker dip, use strained yogurt; season it with herbs or spices and chill it briefly before serving.
How do you make yogurt mayonnaise sauce thicker?
Use strained yogurt or add a little more yogurt to thicken yogurt mayonnaise sauce. If the sauce is already watery, let it drain through a fine sieve or clean cloth in the refrigerator.
Is yogurt mayonnaise sauce a good substitute for mayonnaise?
Yogurt mayonnaise sauce can replace some mayonnaise in sandwiches, salads, and dips, but it tastes tangier and less rich. It is not always a one-to-one substitute in recipes that rely on mayonnaise for structure.
Can yogurt mayonnaise sauce be frozen?
Freezing yogurt mayonnaise sauce is not recommended because thawing can make it watery or separated. It is best to prepare a small amount and keep it refrigerated until serving.
Yogurt mayonnaise sauce Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.75µg · 3% DV
Vitamin E
0.36mg · 2% DV
Minerals
Sodium
96mg · 4% DV
Calcium
33mg · 3% DV
Phosphorus
20mg · 3% DV
Iodine
3.6µg · 2% DV
Potassium ⭐
33mg · 1% DV
Yogurt mayonnaise sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt mayonnaise sauce
To burn the 54 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 mayonnaise sauce?
Yogurt mayonnaise sauce is a chilled, creamy mixture of plain yogurt and mayonnaise. The yogurt brings a gentle tang and freshness, while mayonnaise makes the texture richer and smoother. You can adjust the balance to suit the dish or your taste.
It works as a dip for fries and raw vegetables, or as a dressing for salads and a spread in sandwiches and wraps. It is also commonly served alongside grilled meat or vegetables. Because of the mayonnaise, the sauce is relatively rich in fat, with 16 g per 100 g. For a lighter version, use more plain yogurt and less mayonnaise; herbs, garlic or a squeeze of lemon add flavour without making the sauce heavier.
How Nutritious Is Yogurt mayonnaise sauce?
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
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 mayonnaise 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 Yogurt mayonnaise sauce Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt mayonnaise sauce 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 mayonnaise sauce Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.