1 serving (100 grams) contains 59 calories, 3.5 grams of protein, 2.0 grams of fat, and 4.7 grams of carbohydrates.
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Nutrition Information
Calories |
140.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 19.0 mg | 6% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 11.2 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.2 g | ||
| protein | 8.3 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 285.7 mg | 21% | |
| 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
Source of Calories
About Yoghurt sauce
Yoghurt sauce is a creamy condiment typically made with plain yoghurt, lemon juice, garlic, herbs, and spices. Originating from Middle Eastern and Mediterranean cuisines, it is used as a dip, dressing, or topping and complements dishes like falafel, kebabs, and salads. Nutritionally, yoghurt sauce is rich in protein and probiotics, essential for gut health. It also provides significant amounts of calcium, which helps maintain bone strength, and contains lesser amounts of vitamins B12 and D, supporting energy metabolism and immune health. Though its nutrient composition depends on the specific ingredients, it is typically lower in calories and fat than cream-based sauces, making it a healthier choice for many diets.
Health Benefits
- Supports gut health due to probiotics found in plain yoghurt.
- Promotes bone health with the calcium content frequently found in yoghurt.
- Enhances energy production with B vitamins, particularly vitamin B12 in yoghurt.
Dietary Considerations
Selection and Storage
Store yoghurt sauce in an airtight container in the refrigerator and consume within 3-5 days to maintain freshness.
Common Questions About Yoghurt sauce Nutrition
What is the nutritional content of yoghurt sauce?
Yoghurt sauce typically contains about 50-100 calories per 2 tablespoons, depending on the recipe and fat content of the yoghurt. It provides 2-4 grams of protein per serving, and is a good source of calcium, potassium, and sometimes probiotics if made with live-culture yoghurt.
Can I eat yoghurt sauce on a keto diet?
Yes, yoghurt sauce can fit into a keto diet if you use full-fat Greek yoghurt and avoid added sugars. Greek yoghurt is low in carbs, providing around 3-4 grams per 2 tablespoons, making it a keto-friendly option when paired with low-carb ingredients like herbs and spices.
Is yoghurt sauce healthy and are there any concerns I should be aware of?
Yoghurt sauce is generally healthy, offering probiotics, calcium, and protein, which contribute to digestive health and bone strength. However, watch out for recipes with added sugars or high-fat ingredients, as they may increase calorie content and compromise health benefits.
How much yoghurt sauce should I serve per meal?
A typical serving of yoghurt sauce is 2-3 tablespoons, which provides sufficient flavor without overwhelming the dish. If used as a dip or dressing, stick to this portion size to keep calorie intake in check while enjoying the sauce's nutritional benefits.
How does yoghurt sauce compare to sour cream, and can I substitute one for the other?
Yoghurt sauce is lighter and lower in calories compared to sour cream, which contains around 50-60 calories per tablespoon. Yoghurt sauce offers probiotics and typically less fat, making it a healthier option. You can substitute sour cream with yoghurt sauce in most recipes for a tangier and more nutritious alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
