Decoding the Drizzle: How many carbs are in kebab sauce?

November 8, 2025 •

5 min read

The average store-bought spicy kebab sauce can contain up to 17.3g of carbohydrates per 100g, while a basic garlic yogurt version has significantly less. Knowing how many carbs are in kebab sauce is crucial for anyone managing their carbohydrate intake.

Quick Summary

The carb content of kebab sauce varies greatly depending on its type and ingredients. Sweetened sauces, often tomato-based, contain more carbs than creamy, yogurt-based alternatives. Monitoring portion sizes and opting for homemade versions are effective strategies for controlling carb intake.

Key Points

Sauce Type is Key: The carb count in kebab sauce is not universal; it heavily depends on whether the sauce is yogurt-based, mayonnaise-based, or sugar-sweetened.
Watch for Hidden Carbs: Many store-bought sauces contain added sugars, thickeners, or starches, which significantly increase the carbohydrate content.
Homemade is Best: Making your own sauce, such as a garlic yogurt or low-carb mayonnaise version, allows you to control all ingredients and avoid hidden sugars.
Check Labels: For pre-packaged sauces, always read the nutrition label to check for added sugar and total carbohydrate count.
Yogurt-Based is Often Lower: Plain, unsweetened yogurt sauces are a generally safe, low-carb choice compared to sweet chilli or other sugary alternatives.
Practice Portion Control: Even with low-carb sauces, using them sparingly helps keep your overall meal carb-conscious.

The Carb Conundrum in Kebab Sauces

Kebab sauces are a delicious and essential component of any great kebab, adding moisture, flavor, and a creamy or spicy kick. However, for those monitoring their carbohydrate intake, the sauce can be a surprising source of hidden sugars and starches. The carb count is not a universal constant; it can vary dramatically based on the sauce's base ingredients, whether it's store-bought or homemade, and if any thickeners or sweeteners have been added.

Breaking Down Common Kebab Sauces

To understand the carb variation, it's helpful to categorize the most popular types of kebab sauces. The base ingredient is the primary determinant of the final carbohydrate load.

Garlic Yogurt Sauce: Often made with plain Greek yogurt, garlic, lemon juice, and herbs, this sauce is a popular and generally lower-carb option. The carbs come primarily from the yogurt itself, which is modest in plain varieties. Store-bought versions might contain added sweeteners, so checking the label is essential.
Creamy Mayonnaise-Based Sauces: Garlic mayo or similar sauces use mayonnaise as a base. Traditional mayonnaise is mostly fat and egg yolk, making it very low-carb. However, many commercial versions contain stabilizers or sweeteners that can increase the carb count. A store-bought garlic kebab sauce can contain around 4.1g of carbs per 20ml serving.
Sweet Chilli and Tomato-Based Sauces: These sauces are typically the highest in carbohydrates due to the significant sugar content used to achieve their sweet-and-spicy flavor profile. A spicy kebab sauce, for example, can have 17.3g of total carbs per 100g.
Hummus: While not a traditional kebab sauce in all regions, hummus is a common dip that works well. Made from chickpeas, tahini, olive oil, and lemon juice, its carb content is moderate, coming from the chickpeas.

The Numbers: A Comparative Look at Kebab Sauces

Here is a comparison of typical carbohydrate values for different types of kebab sauces, based on available data and common recipes.


Sauce Type	Estimated Carbs per 15g Serving	Key Ingredients	Notes
Homemade Garlic Yogurt	~1g	Greek yogurt, garlic, herbs	Values depend on yogurt choice. Plain Greek yogurt is best for low-carb diets.
Store-bought Garlic Mayo	~3-4g	Mayonnaise, garlic, stabilizers	Commercial products often have added starches or sugar.
Store-bought Sweet Chilli	~2.5g	Tomato, sugar, vinegar	High in sugar and carbs; check labels as brands vary.
Homemade Toum	<1g	Garlic, oil, lemon juice	Toum (fluffy Lebanese garlic sauce) is naturally very low-carb.

It's important to remember that these figures are approximate. Exact nutritional information will vary by brand and preparation method. Always read the label on commercial products to know precisely what you are consuming.

Tips for Enjoying Kebab Sauce on a Low-Carb Diet

For those watching their carb intake, enjoying flavorful kebab sauce doesn't have to be a forbidden luxury. With a few smart strategies, you can minimize the carb count without sacrificing taste.

Make Your Own

Creating your own sauces at home gives you complete control over the ingredients, especially sugars. For a creamy and delicious low-carb garlic sauce, you can mix plain, full-fat Greek yogurt with fresh minced garlic, a squeeze of lemon juice, and chopped herbs like mint or dill. A true keto-friendly option is toum, a Lebanese garlic sauce made by emulsifying raw garlic, oil, and lemon juice.

Ask Before You Drizzle

When ordering kebabs from a takeaway or restaurant, don't be afraid to ask about the sauces. Many places make their own sauces and can tell you if they contain sugar or flour-based thickeners. Specify that you are avoiding sugar or carbs for health reasons if you're nervous about asking.

Choose Wisely

Opt for sauces that are naturally lower in carbs. Plain yogurt-based sauces are almost always a better choice than sweet chilli or other sugary options. Spicy hot sauces are often a good alternative, but again, be sure to check that no sugar has been added.

Mind Your Portions

Even with a low-carb sauce, moderation is key. A tablespoon or two is often enough to get the flavor you need without overdoing it. A large, carb-heavy drizzle can quickly increase the total carb count of your meal, undermining your dietary goals. Instead of dousing your kebab, ask for the sauce on the side and use it sparingly.

Homemade Low-Carb Kebab Sauces

Here are some simple, delicious, and low-carb sauce ideas you can make at home:

Simple Garlic Yogurt Sauce: Combine full-fat Greek yogurt, minced garlic, fresh lemon juice, salt, and black pepper. Stir in fresh mint or parsley for added flavor.
Spicy Keto Sauce: Whisk together mayonnaise, a sugar-free hot sauce, minced garlic, and a dash of white vinegar for a fiery, creamy condiment.
Keto Tzatziki: Mix Greek yogurt with grated cucumber (squeezed to remove excess water), garlic, dill, and lemon juice.
Herby Cream Cheese Dip: Blend softened cream cheese with fresh chives, dill, and a little lemon juice for a rich, flavorful dip.

The Verdict: How to Navigate Kebab Sauce and Carbs

Ultimately, how many carbs are in kebab sauce depends entirely on the specific sauce you choose. While some sauces, particularly sweet chilli and sugary commercial options, are high in carbs, many others are perfectly suitable for low-carb or keto diets. By becoming an ingredient detective, asking questions, and embracing homemade recipes, you can enjoy flavorful kebabs without derailing your nutritional goals. Remember to opt for creamy, savory yogurt or mayonnaise-based options over sweet alternatives, and use portion control to keep your carb count in check.

Conclusion

Navigating the carb content of kebab sauces is all about being informed and making conscious choices. While store-bought sweet sauces can pack a surprising amount of sugar, creating your own yogurt-based or keto-friendly creamy sauces gives you control. For health-conscious individuals, the best strategy is to focus on lean protein, fresh vegetables, and a light, homemade sauce to enjoy the full flavor of a kebab without the excess carbs. It is proof that a flavorful and delicious meal can be part of a balanced diet with a little knowledge and preparation.

Frequently Asked Questions

Creamy garlic sauces, especially homemade ones using a plain yogurt or traditional mayonnaise base, can be low-carb. However, many commercial versions may contain added sugars or starches, so it is essential to check the label.

A great low-carb alternative is a simple mix of full-fat Greek yogurt, minced garlic, lemon juice, and herbs. For a dairy-free option, a garlic sauce made with oil and lemon juice (like toum) is naturally very low-carb.

Sweet chilli and other tomato-based sauces often have a high sugar content, significantly increasing the overall carb count of your meal. A typical serving can add several grams of sugar and carbohydrates.

Yes, but you must choose carefully. Opt for low-carb, keto-friendly versions like a homemade garlic yogurt or creamy toum. Avoid sugary options and check the ingredients of any store-bought sauces.

You can reduce carbs by choosing a homemade or plain yogurt-based sauce, using portion control, and avoiding sweet or tomato-based varieties. Another option is to serve your kebab on a salad instead of in bread.

Hummus contains carbs from chickpeas but is not typically as high in sugar as sweet chilli sauces. It is a moderate-carb option, and using it in moderation is key for a lower-carb meal.

You should be most concerned about sweet, sugary sauces. Creamy yogurt and mayonnaise-based sauces can be low in carbs, but it's important to be vigilant about hidden sugars and starches in commercial products.