1 serving (30 grams) contains 18 calories, 1.5 grams of protein, 0.6 grams of fat, and 1.2 grams of carbohydrates.
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Nutrition Information
Calories |
141.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 118.1 mg | 5% | |
| Total Carbohydrates | 9.4 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 7.1 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 354.3 mg | 27% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 354.3 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 sauce
Yogurt sauce is a creamy condiment made by blending yogurt with herbs, spices, and sometimes lemon juice or olive oil. It originates from Mediterranean, Middle Eastern, and Indian cuisines, where it is commonly used to enhance dishes like kebabs, rice, roasted vegetables, and bread. Nutritionally, yogurt is an excellent source of protein and calcium, while offering probiotics that support digestive health. Depending on preparation, the sauce may also include beneficial fats from olive oil and additional antioxidants from ingredients such as garlic, parsley, or mint. Low-fat varieties of yogurt can reduce caloric intake while still delivering essential nutrients.
Health Benefits
- Supports gut health due to probiotics found in yogurt
- Strengthens bones and teeth with high calcium content (30% DV per 1 cup of yogurt)
- Provides high-quality protein (approximately 10 grams per 1 cup of yogurt) for muscle repair and satiety
Dietary Considerations
Selection and Storage
Store yogurt sauce in an airtight container in the refrigerator, and consume within 3-4 days of preparation to maintain freshness and safety.
Common Questions About Yogurt sauce Nutrition
What are the key nutritional contents of yogurt sauce?
Yogurt sauce is typically low in calories, with about 30-50 calories per 2 tablespoons depending on the recipe. It contains about 2-3 grams of protein per serving, small amounts of calcium, vitamin B12, and probiotics. The exact nutritional content can vary depending on added ingredients like garlic or olive oil.
Is yogurt sauce compatible with a keto diet?
Yogurt sauce can be compatible with a keto diet if made with full-fat yogurt, which is lower in carbs and higher in fat. Avoid using sweetened or flavored yogurt, as they can contain added sugars that increase the carb count.
What are the health benefits of yogurt sauce?
Yogurt sauce can provide probiotics that support gut health, as well as calcium for bone health. If made with fresh ingredients like garlic and herbs, it can also offer anti-inflammatory and antioxidant benefits. However, those with lactose intolerance should choose lactose-free yogurt to avoid digestive discomfort.
How much yogurt sauce should I serve per meal?
A typical serving recommendation is 2 tablespoons, which provides flavor without significantly increasing calorie or fat intake. Adjust portions based on personal dietary needs and the richness of your sauce ingredients.
How does yogurt sauce compare to sour cream or mayo-based sauces?
Yogurt sauce is generally lower in calories and fat compared to sour cream or mayonnaise-based sauces. It offers a tart, creamy flavor and is often enriched with probiotics, making it a healthier option for dressings or dips. Sour cream and mayo-based sauces are higher in saturated fat but can provide richer flavor depending on the dish.
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.
- Vitamin D: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsThis fact sheet reviews the health benefits of Vitamin D, which is often fortified in yogurt products.
- Protein quality and bioactivity of yogurtAmerican Journal of Clinical NutritionThis research article analyzes the protein content in yogurt and its health benefits, relevant to yogurt sauce.
- Your Guide to Lower Sodium Choices in the Dietary GuidelinesDietary Guidelines for AmericansThis guide examines sodium intake, relevant to yogurt sauce if used in low-sodium diets.
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.
