1 serving (30 grams) contains 18 calories, 0.9 grams of protein, 0.6 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 360 mg | 15% | |
| Total Carbohydrates | 12 g | 4% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 9.6 g | ||
| protein | 7.2 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 360 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 Yogurt mint sauce
Yogurt mint sauce is a tangy and aromatic condiment commonly used in Middle Eastern, Mediterranean, and Indian cuisines. Made primarily from yogurt, fresh mint leaves, and often garlic or lemon juice, this sauce pairs well with dishes such as grilled meats, kebabs, or vegetables. Yogurt is a rich source of protein and beneficial probiotics, while mint contributes a refreshing flavor and antioxidant properties. This sauce is low in calories and fat (if made with low-fat yogurt) and provides essential nutrients such as calcium, vitamin A, and potassium, making it both delicious and nutritious.
Health Benefits
- Supports gut health due to probiotics in yogurt, which improve digestion and promote a healthy microbiome.
- Strengthens bones with a significant amount of calcium provided by the yogurt base (approximately 150mg per 100g).
- Boosts immunity and eye health due to the vitamin A content in mint leaves.
Dietary Considerations
Selection and Storage
Store yogurt mint sauce in an airtight container in the refrigerator for up to 3-4 days. Stir well before use as separation may occur.
Common Questions About Yogurt mint sauce Nutrition
What is the nutritional content of yogurt mint sauce?
Yogurt mint sauce is typically low in calories, with about 40-60 calories per 2 tablespoons, depending on the type of yogurt used (e.g., Greek vs. regular). It contains 2-3g of protein, 1-2g of fat, and small amounts of calcium, vitamin B12, and probiotics if made with live-culture yogurt.
Can I eat yogurt mint sauce on a keto diet?
Yogurt mint sauce can fit a keto diet if made with full-fat Greek yogurt and without added sugar. Choose a yogurt with less than 5g of net carbs per serving; the sauce could contain around 2-4g of carbs per 2 tablespoons, depending on the recipe.
What are the health benefits of yogurt mint sauce?
Yogurt mint sauce provides a source of probiotics (if made with live-culture yogurt), which support gut health. The mint adds a fresh flavor and potential antioxidant effects, while the yogurt contains calcium and protein, supporting bone health and muscle repair when consumed as part of a balanced diet.
How much yogurt mint sauce should I serve per person?
A typical serving of yogurt mint sauce is about 2-3 tablespoons per person, which complements dishes like roasted meats, grilled vegetables, or rice. This portion will generally add around 40-60 calories to your meal.
How does yogurt mint sauce compare to plain tzatziki?
Yogurt mint sauce and tzatziki are similar, but tzatziki typically includes cucumber and garlic for additional texture and flavor. Yogurt mint sauce has a simpler, herb-forward flavor profile and may pair better with spicy dishes or where cucumbers might not complement the meal.
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.
