Greek yogurt ranch

Dairy

Item Rating: 52/100

1 serving (30 grams) contains 45 calories, 2.0 grams of protein, 3.5 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		354.3
% Daily Value*
Total Fat		27.6 g	35%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		39.4 mg	13%
Sodium		2047.2 mg	89%
Total Carbohydrates		15.7 g	5%
	Dietary Fiber	0 g	0%
	Sugars	7.9 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		315.0 mg	24%
Iron		0 mg	0%
Potassium		315.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 248 cal (66.4%)

Protein: 62 cal (16.8%)

Carbs: 62 cal (16.8%)

About Greek yogurt ranch

Greek Yogurt Ranch is a creamy and tangy dip or dressing that combines Greek yogurt, herbs like dill and parsley, and seasonings such as garlic and onion powder. Originating as a healthier alternative to traditional ranch dressing, it is often used in Mediterranean and American cuisines. Greek yogurt serves as a nutrient-dense base, offering high amounts of protein and probiotics. Typically lower in fat than mayonnaise-based versions, this dressing provides significant amounts of calcium, which supports bone health, along with vitamins like B12 and riboflavin. The fresh herbs may also provide small amounts of antioxidants, depending on the recipe.

Health Benefits

• High in protein: Greek yogurt provides about 10 grams of protein per 100 grams, supporting muscle repair and satiety.
• Rich in calcium: A serving of Greek yogurt ranch can contribute to 15-20% of the daily recommended intake of calcium, essential for strong bones and teeth.
• Contains probiotics: Live cultures in Greek yogurt promote healthy gut bacteria, aiding digestion and immune health.

Dietary Considerations

Allergens: Contains dairy

Suitable for: High-protein diets, low-calorie diets, mediterranean dieters

Not suitable for: Vegan diets, dairy-free diets, individuals with lactose intolerance unless lactose-free greek yogurt is used

Selection and Storage

Store Greek Yogurt Ranch in an airtight container in the refrigerator and consume within 5-7 days for best freshness and quality.

Common Questions About Greek yogurt ranch Nutrition

Is Greek yogurt ranch high in protein?

Greek yogurt ranch contains a moderate amount of protein due to the inclusion of Greek yogurt, which typically offers about 10-12 grams of protein per cup. However, portion sizes for this dressing are much smaller (2 tablespoons usually provide around 2-3 grams of protein), making it a supplementary source rather than a primary protein option.

Can I eat Greek yogurt ranch on a keto diet?

Yes, Greek yogurt ranch can fit into a keto diet, as it is relatively low in carbohydrates, typically containing around 1-3 grams of net carbs per 2-tablespoon serving. However, it's important to check the ingredient label for additional sugars or starches added during preparation.

Is Greek yogurt ranch healthy, or are there concerns?

Greek yogurt ranch is generally considered a healthier alternative to traditional ranch dressing due to lower fat and calorie content and the inclusion of probiotics from Greek yogurt. However, some store-bought versions may contain preservatives or high sodium levels (typically 150-250mg per serving), so moderation is key.

What is the recommended serving size for Greek yogurt ranch?

The standard serving size for Greek yogurt ranch is about 2 tablespoons, which typically contains 30-60 calories, depending on the recipe or brand. When using it as a dip or dressing, this amount is sufficient for flavoring without adding excess calories to your meal.

How does Greek yogurt ranch compare to traditional ranch dressing?

Greek yogurt ranch is lower in calories and fat than traditional ranch, which can contain 140 calories and 14 grams of fat per 2 tablespoons. Greek yogurt ranch also often includes probiotics, offering added gut health benefits, whereas traditional ranch lacks these nutrients.

Data Sources & Scientific References