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Spiced Yogurt Sauce Calories
Yogurt, spices, refreshing and protein-rich sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Spiced Yogurt Sauce (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 2 g of carbs, 1.3 g of protein, 0.8 g of fat and 0.1 g of fiber. Its 0.2 µg of B12 covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Spiced Yogurt Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
21
KCAL / 30G
Carbs
2g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.8g
· 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 25% · Fat 36%
Spiced Yogurt Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 1.3 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 Spiced Yogurt Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 serving (medium) | 40 g | 28 kcal |
| 3 tablespoon (large) | 45 g | 32 kcal |
| 1 serving (large) | 60 g | 42 kcal |
| 100 g | 100 g | 70 kcal |
| 1 pack (medium) | 100 g | 70 kcal |
| 1 cup (medium) | 120 g | 84 kcal |
| 1 pack (large) | 150 g | 105 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Spiced Yogurt Sauce
What is in spiced yogurt sauce?
Spiced yogurt sauce is made with yogurt, salt, and seasonings such as cumin, paprika, black pepper, or dried herbs. Some versions also include garlic, lemon juice, or fresh herbs, which add extra tang and aroma.
How do you make spiced yogurt sauce at home?
To make spiced yogurt sauce, stir your chosen seasonings and a little salt into plain yogurt until evenly blended. Let it chill briefly before serving so the flavors meld, then taste and adjust the seasoning.
What should I serve with spiced yogurt sauce?
Serve spiced yogurt sauce with grilled meat, roasted vegetables, potatoes, or falafel. It also works as a spread in wraps and sandwiches, where its cool, tangy flavor balances smoky or strongly seasoned fillings.
Is spiced yogurt sauce the same as tzatziki?
No, spiced yogurt sauce is not necessarily tzatziki. Tzatziki typically includes cucumber, garlic, and herbs, while spiced yogurt sauce is defined by its seasonings and may have no cucumber at all.
Can spiced yogurt sauce be used as a marinade?
Yes, spiced yogurt sauce can coat chicken or vegetables before grilling or roasting. Yogurt helps the seasoning cling to the food, but scrape off excess sauce before cooking so it does not burn or drip excessively.
How can I make spiced yogurt sauce thicker?
Use thick Greek-style yogurt or strain plain yogurt through a clean cloth to thicken spiced yogurt sauce. Stir in the spices after straining; adding cucumber or lemon juice can make the finished sauce looser.
Can you heat spiced yogurt sauce?
Spiced yogurt sauce is best served cold or at room temperature because direct heat can make yogurt split and turn grainy. Spoon it over hot food just before serving rather than simmering it in a pan.
Can I make spiced yogurt sauce with dairy-free yogurt?
Yes, unsweetened, plain dairy-free yogurt can be used to make spiced yogurt sauce. Choose a thick variety with a mild flavor, since sweetened or strongly flavored alternatives can clash with savory spices.
How long does spiced yogurt sauce last in the fridge?
Keep spiced yogurt sauce in a sealed container in the refrigerator and use it within about 2–3 days. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes noticeably.
Can spiced yogurt sauce be frozen?
Freezing spiced yogurt sauce is not recommended because yogurt often separates and becomes grainy when thawed. Make only as much as you need, or refrigerate leftovers and use them within a few days.
Spiced Yogurt Sauce Vitamins & Minerals
Vitamins
B12
0.21µg · 9% DV
B2
0.05mg · 4% DV
B5
0.14mg · 3% DV
Biotin
0.66µg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
36mg · 4% DV
Iodine
5.4µg · 4% DV
Zinc
0.21mg · 2% DV
Potassium ⭐
45mg · 1% DV
Sodium
17mg · 1% DV
Spiced Yogurt Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spiced Yogurt Sauce
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 Spiced Yogurt Sauce?
Spiced Yogurt Sauce is a thick, cool sauce made by stirring spices and herbs into yogurt. It is an easy home-style preparation in Turkey and across neighbouring food traditions, with the exact seasoning varying from kitchen to kitchen. Unlike a thinner yogurt dressing, it is usually spoonable and may be flecked with chilli, dried herbs or fresh greens.
Its gentle tang and creamy texture balance the warmth of the spices. Serve it alongside grilled meat, roasted vegetables or flatbreads, or spoon it into wraps and grain bowls; it also works well as part of a mezze spread. Yogurt makes it a useful source of protein, while the overall richness depends largely on the yogurt you choose. For a lighter version, use plain low-fat yogurt and season to taste.
How Nutritious Is Spiced Yogurt 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 Spiced Yogurt 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 Spiced Yogurt Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Spiced Yogurt 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
Spiced Yogurt Sauce Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.