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Yogurt with beet sauce Calories
Probiotic yogurt-based dish with beet-derived color and folate
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt with beet sauce (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 8.6 g of carbs, 4.9 g of protein, 4.3 g of fat and 1 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Yogurt with beet sauce Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
8.6g
· 3% DV
Protein
4.9g
· 10% DV
Fat
4.3g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 21% · Fat 42%
Yogurt with beet sauce nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 4.9 g | 10% |
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 1 Serving of Yogurt with beet sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 30 g | 30 g | 23 kcal |
| 2 tablespoon (double) | 36 g | 28 kcal |
| 1 serving (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 120 g | 94 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 1 bottle (whole) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Yogurt with beet sauce
What is yogurt with beet sauce?
Yogurt with beet sauce is a cold yogurt dish mixed with cooked beet, which gives it a vivid pink or purple color and an earthy-sweet flavor. Recipes vary: some add garlic, herbs, or olive oil, while others keep the mixture simple.
How do you make yogurt with beet sauce?
To make yogurt with beet sauce, cook a beet until tender, let it cool, then grate or mash it and stir it into plain yogurt. Add salt and, if you like, garlic or lemon; mix gently and chill before serving.
Should the beet in yogurt with beet sauce be cooked or raw?
Cooked beet is the usual choice for yogurt with beet sauce because it becomes tender and blends smoothly. Raw beet can be finely grated for extra crunch, but its flavor is sharper and its texture firmer.
What does yogurt with beet sauce taste like?
Yogurt with beet sauce tastes creamy and tangy, with a mild earthy sweetness from the beet. Garlic makes it more savory, while herbs or lemon add freshness; the exact balance depends on the yogurt and seasoning.
What can you serve with yogurt with beet sauce?
Serve yogurt with beet sauce as a chilled dip or side with grilled meat, roasted vegetables, flatbread, or a grain bowl. It also works on a mezze platter alongside hummus and other savory dips.
Can you make yogurt with beet sauce using pickled beets?
Yes, you can make yogurt with beet sauce using pickled beets, but the result will taste tangier and may be saltier than one made with fresh cooked beet. Drain the beets well and taste the mixture before adding extra salt or lemon.
Can yogurt with beet sauce be made ahead without losing its color?
Yes, you can make yogurt with beet sauce ahead of serving, and the beet will usually tint the yogurt more evenly as it rests. Keep it covered in the refrigerator and stir before serving; add fresh herbs or crunchy toppings at the end.
How long does yogurt with beet sauce last in the fridge?
Yogurt with beet sauce is best eaten within 2–3 days when kept covered in the refrigerator. Use a clean spoon each time you serve it, and discard it if it develops mold, an off smell, or an unusual texture.
Can you freeze yogurt with beet sauce?
Freezing yogurt with beet sauce is not recommended because yogurt often separates and turns grainy after thawing. The beet may also release extra liquid, so make a fresh batch or freeze the cooked beet separately before mixing it with yogurt.
Does yogurt with beet sauce contain probiotics?
It can, if the yogurt used in yogurt with beet sauce contains live cultures and is not heated. Mixing in cooked, cooled beet does not require heating the yogurt, so the dish can retain those cultures.
Yogurt with beet sauce Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.22mg · 17% DV
B5
0.46mg · 9% DV
Biotin
2.16µg · 7% DV
Minerals
Phosphorus
134mg · 19% DV
Calcium
170mg · 17% DV
Selenium
3.72µg · 7% DV
Iodine
9.6µg · 6% DV
Potassium ⭐
211mg · 6% DV
Sodium
70mg · 3% DV
Yogurt with beet sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with beet sauce
To burn the 94 calories in 1 serving (medium) (120 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 with beet sauce?
Yogurt with beet sauce pairs the tang of yogurt with cooked beetroot, which is grated, blended or spooned over the yogurt to give the dish its vivid colour and gently earthy sweetness. Garlic and a little olive oil are common additions in Turkish-style home cooking, though the exact preparation varies.
It is usually served chilled as a meze or side dish, alongside other small plates, grilled foods or bread. The yogurt contributes protein, while beetroot adds some fibre and folate; the dish provides 4.1 g of protein per 100 g. For a lighter version, choose plain lower-fat yogurt and use oil sparingly.
How Nutritious Is Yogurt with beet 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
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 with beet sauce 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 with beet sauce Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with beet sauce Good For?
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
Yogurt with beet sauce Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.14g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.