2 tablespoon (medium) of Yogurt Sauce (30 g) has 20 calories. That works out to 65 calories per 100 g. It contains 1.9 g of carbs, 1.1 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.1 µg of B12 covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Yogurt Sauce?

Yogurt sauce is a cool, creamy accompaniment made by seasoning yogurt with ingredients such as garlic, herbs, spices or lemon. Recipes vary: it may be thick enough for dipping or loosened with a little water for drizzling, and it has no single origin. Across many cuisines, it is served with grilled meat or vegetables, falafel and flatbreads, or used as a dip and dressing. Its tangy freshness balances rich, spicy or charred foods. Yogurt sauce is generally a lighter, yogurt-based alternative to many creamy dressings and provides some protein; a 100 g portion has 3.6 g. For an easy lighter version, choose lower-fat yogurt and build flavour with fresh herbs, lemon and garlic.

Yogurt Sauce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

3.6g

· 7% DV

Fat

2.6g

· 3% 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 40% · Protein 23% · Fat 37%

Yogurt Sauce Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

2.5µg · 8% DV

0.35mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

10µg · 7% DV

How Nutritious Is Yogurt Sauce?

Nutrient density

Medium

45/ 100

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

39/ 100

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.

Yogurt Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt Sauce

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt 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 Sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Yogurt Sauce Fat Profile

SATURATED

1.7g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Yogurt Sauce

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Yogurt Sauce vs Tulum Cheese305 kcal fewer per 100 g

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Yogurt Sauce vs Milk1 kcal more per 100 g

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Foods Similar to Yogurt Sauce

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

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61 kcal

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Cream

340 kcal

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White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About Yogurt Sauce

How do you make yogurt sauce?

Yogurt sauce is made by whisking yogurt until smooth and seasoning it to taste. For a simple version, stir in lemon juice, salt, and olive oil; add water a little at a time if you want a thinner consistency.

What do you serve with yogurt sauce?

Yogurt sauce goes well with grilled meat, roasted vegetables, falafel, and fries. It also works as a spread in wraps and sandwiches, where its cool, tangy taste balances spicy or richly seasoned fillings.

What is yogurt sauce made of?

Yogurt sauce usually starts with plain yogurt, then gets flavor from ingredients such as lemon, garlic, herbs, salt, or olive oil. The exact additions vary by recipe, so it can be mild, tangy, or strongly seasoned.

Can Greek yogurt be used for yogurt sauce?

Yes, Greek yogurt makes a thick, creamy yogurt sauce. If the result is too dense for drizzling, whisk in a small splash of water or lemon juice until it reaches the consistency you want.

Is yogurt sauce the same as tzatziki?

No, yogurt sauce is a broad category, while tzatziki is a specific cucumber-and-yogurt condiment usually seasoned with garlic and herbs. A plain garlic yogurt sauce can resemble tzatziki, but it is not necessarily the same dish.

How do you thicken runny yogurt sauce?

Thicken runny yogurt sauce by stirring in thicker yogurt or straining it in the refrigerator through a fine cloth. If cucumber or another watery ingredient is in the recipe, drain or squeeze it before mixing it in.

How long does yogurt sauce last in the fridge?

Yogurt sauce generally keeps for about 2–3 days in a sealed container in the refrigerator. Sauces with fresh cucumber or chopped herbs may become watery or lose their fresh flavor sooner, so use them promptly.

Can you put yogurt sauce on gyros or kebabs?

Yes, yogurt sauce is commonly served with gyros and kebabs, either alongside the meat or in a wrap. Add it after cooking rather than heating it in the pan, since high heat can make yogurt separate.

Can yogurt sauce be heated or cooked?

Yogurt sauce can accompany hot food, but boiling it may cause the yogurt to curdle or separate. For a warm dish, stir the sauce in off the heat or serve it on top just before eating.

Can you freeze yogurt sauce?

Freezing yogurt sauce is usually not worthwhile because it can separate and turn grainy after thawing. Make it fresh or refrigerate a covered portion instead; stirring may not fully restore the original smooth texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026