Greek yogurt sauce

Dairy

Item Rating: 76/100

1 serving (100 grams) contains 59 calories, 8.7 grams of protein, 1.5 grams of fat, and 3.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		140.5
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		11.9 mg	3%
Sodium		119.0 mg	5%
Total Carbohydrates		8.6 g	3%
	Dietary Fiber	0 g	0%
	Sugars	7.6 g
protein		20.7 g	41%
Vitamin D		0 mcg	0%
Calcium		261.9 mg	20%
Iron		0.2 mg	1%
Potassium		357.1 mg	7%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 32 cal (21.7%)

Protein: 82 cal (55.3%)

Carbs: 34 cal (23.0%)

About Greek yogurt sauce

Greek yogurt sauce, commonly referred to as tzatziki, originates from Greek cuisine and is a staple in Mediterranean diets. It typically combines strained Greek yogurt with cucumbers, garlic, olive oil, lemon juice, and fresh herbs such as dill or mint. Renowned for its creamy texture and tangy flavor, this sauce is packed with essential nutrients. Greek yogurt is rich in protein, calcium, and probiotics essential for gut health. Low in calories and fat compared to other creamy sauces, tzatziki is a versatile option for dips, dressings, or toppings, often paired with grilled vegetables, meat, or pita bread.

Health Benefits

• Supports gut health due to probiotics found in Greek yogurt.
• Aids bone health with calcium, which contributes to strong bones and teeth.
• Promotes muscle repair from the high protein content of strained Greek yogurt.
• Contains cucumbers that are hydrating and a natural source of antioxidants like vitamin C.
• Provides heart-healthy fats from olive oil, rich in monounsaturated fatty acids.

Dietary Considerations

Allergens: Contains dairy

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Vegan, dairy-free diet, low-histamine diet

Selection and Storage

Store Greek yogurt sauce in an airtight container in the refrigerator for up to 3-4 days. Stir well before serving to maintain consistency.

Common Questions About Greek yogurt sauce Nutrition

Is Greek yogurt sauce high in protein?

Greek yogurt sauce is relatively high in protein, depending on the base yogurt used. For example, a sauce made with plain, non-fat Greek yogurt provides around 10 grams of protein per 100 grams, making it a great option for adding protein to your meals.

Can I eat Greek yogurt sauce on a keto diet?

Greek yogurt sauce can be suitable for a keto diet if made with full-fat Greek yogurt. Full-fat Greek yogurt typically has around 4 grams of carbs per 100 grams, which can fit into a keto eating pattern when used in moderation.

What are the health benefits of Greek yogurt sauce?

Greek yogurt sauce offers health benefits such as a good source of calcium, protein, and probiotics, supporting bone health and gut health. However, its sodium content can be higher if store-bought versions or added ingredients like salt are used.

What is the recommended serving size for Greek yogurt sauce?

A typical serving size for Greek yogurt sauce is about 2 tablespoons, or roughly 30 grams, which contains approximately 30-40 calories depending on the recipe. This portion is sufficient for adding flavor while keeping calorie and nutrient intake balanced.

How does Greek yogurt sauce compare to sour cream-based sauce?

Greek yogurt sauce is lower in fat and higher in protein compared to sour cream-based sauces. For instance, 100 grams of Greek yogurt contains about 10 grams of protein and less than 5 grams of fat, while sour cream has only around 2 grams of protein and over 15 grams of fat per 100 grams.

Data Sources & Scientific References