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Yogurt with tomato sauce Calories
Refreshing sauce combining yogurt and tomato, rich in protein and calcium.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt with tomato sauce (40 g) has 28 calories. That works out to 70 calories per 100 g. It contains 2.6 g of carbs, 1.4 g of protein, 1.2 g of fat and 0.4 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 with tomato sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
28
KCAL / 40G
Carbs
2.6g
· 1% DV
Protein
1.4g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
0.4g
· 1% 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 with tomato sauce nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 1.4 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 with tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 28 kcal |
| 1 tablespoon (small) | 20 g | 14 kcal |
| 1 piece (medium) | 50 g | 35 kcal |
| 1 serving (medium) | 60 g | 42 kcal |
| 4 tablespoon (large) | 80 g | 56 kcal |
| 1 piece (large) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (large) | 100 g | 70 kcal |
| 1 cup (medium) | 120 g | 84 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Yogurt with tomato sauce
How do you make yogurt with tomato sauce?
Make yogurt with tomato sauce by spooning cooled tomato sauce over plain yogurt or gently stirring the two together. Whisk the yogurt first for a smooth base, and let freshly cooked sauce cool so it does not split the yogurt.
What can you serve with yogurt with tomato sauce?
Yogurt with tomato sauce pairs well with grilled meat, roasted vegetables, rice, or flatbread. Its cool, tangy creaminess balances smoky or spicy mains, and it can also be served as a dip alongside bread.
Is yogurt with tomato sauce served hot or cold?
Yogurt with tomato sauce is usually served cold or at room temperature. If the tomato sauce is warm, cool it before adding it to the yogurt; heat can make the yogurt split and turn grainy.
Can you put garlic in yogurt with tomato sauce?
Yes, garlic works well in yogurt with tomato sauce. Stir a little crushed garlic into the yogurt for an even flavor, or add it to the tomato sauce; start modestly so it does not overpower the tangy yogurt.
Is yogurt with tomato sauce a Turkish dish?
Yogurt with tomato sauce is a familiar home-style combination in Turkish cooking, but it does not have one fixed recipe or a single defining origin. It may be served as a simple side, meze, or topping, with ingredients varying by household.
How do you stop yogurt with tomato sauce from becoming watery?
Use thick yogurt and cook the tomato sauce until it is no longer runny, then cool the sauce before combining them. For the firmest texture, keep the two components separate until just before serving.
Can you make yogurt with tomato sauce ahead of time?
Yes, you can prepare yogurt with tomato sauce ahead, but store the yogurt and sauce separately for the best texture. Refrigerate them in covered containers and combine them shortly before serving.
Can yogurt with tomato sauce be used as a pasta sauce?
Yes, yogurt with tomato sauce can top pasta, but do not boil it once the yogurt is added. Toss the pasta with tomato sauce first, let it cool slightly, then fold in the yogurt or spoon it over the top.
Can you use yogurt with tomato sauce as a dip?
Yes, yogurt with tomato sauce makes a simple dip for flatbread, crackers, or raw vegetables. Keep the tomato sauce thick and cooled, then garnish the dip with herbs or a little olive oil if you like.
How long does yogurt with tomato sauce keep in the fridge?
Keep yogurt with tomato sauce covered and refrigerated, and use it within about two days for the best freshness and texture. If you made it ahead, storing the yogurt and tomato sauce separately helps prevent watery separation.
Yogurt with tomato sauce Vitamins & Minerals
Vitamins
B12
0.12µg · 5% DV
B2
0.06mg · 5% DV
B5
0.16mg · 3% DV
Vitamin C
2.8mg · 3% DV
Minerals
Phosphorus
32mg · 5% DV
Calcium
44mg · 4% DV
Copper
0.02mg · 2% DV
Iodine
3.2µg · 2% DV
Potassium ⭐
72mg · 2% DV
Sodium
24mg · 1% DV
Yogurt with tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with tomato sauce
To burn the 28 calories in 2 tablespoon (medium) (40 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 tomato sauce?
Yogurt with tomato sauce pairs plain yogurt with a tomato-based sauce, spooned over the top or gently mixed through. It is an easy combination rather than one fixed recipe: the sauce may be simply cooked tomatoes or seasoned to suit the meal, while the yogurt brings a cool, tangy base.
The contrast of creamy yogurt and savory, lightly sweet tomato works well as a side or dip, served with bread or alongside a larger meal. In Turkey, it can sit among meze and other shared dishes; elsewhere, it is an adaptable accompaniment for everyday meals. Yogurt contributes protein and calcium, with 3.5 g of protein per 100 g. Use a modest amount of sauce and choose a lightly seasoned version for a fresher, less heavy result.
How Nutritious Is Yogurt with tomato 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 tomato 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 with tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with tomato 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 with tomato sauce Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.08g
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.