1 serving (30 grams) contains 16 calories, 0.7 grams of protein, 1.2 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
129.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 6 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 0.5 g | 1% | |
| Sugars | 6.2 g | ||
| protein | 5.5 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 240 mg | 5% | |
* 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 Tadziki sauce
Tzatziki sauce is a creamy, tangy condiment originating from Greek and Middle Eastern cuisines, made from yogurt, cucumber, garlic, olive oil, lemon juice, and herbs such as dill or mint. Traditionally served as a dip or side dish alongside grilled meats, pita bread, or vegetables, tzatziki is a staple in Mediterranean diets. Nutritionally, it is low in calories and fat, depending on the yogurt used, and provides a moderate amount of protein. The use of cucumber offers hydration while the herbs and garlic contribute antioxidant properties. It is typically rich in probiotics due to the yogurt base, promoting gut health.
Health Benefits
- Supports digestion due to probiotics in yogurt, which help maintain healthy gut flora.
- Provides hydration through cucumber, which is approximately 95% water.
- Promotes heart health thanks to olive oil's monounsaturated fats that support healthy cholesterol levels.
- Offers immune-boosting properties from garlic, which contains allicin, a compound with antimicrobial effects.
- Contains antioxidants such as vitamin C from lemon juice, which helps combat oxidative stress.
Dietary Considerations
Selection and Storage
Store tzatziki in an airtight container in the refrigerator for up to 3-4 days. Stir before serving as separation may occur.
Common Questions About Tadziki sauce Nutrition
Is Tzatziki sauce high in protein?
Tzatziki sauce contains a moderate amount of protein, primarily because it is made with Greek yogurt. On average, 2 tablespoons provide about 1-2 grams of protein. However, it is more known for being a low-calorie, nutrient-rich condiment rather than a high-protein food.
Can I eat Tzatziki sauce on a keto diet?
Yes, Tzatziki sauce can be keto-friendly if it is made with full-fat Greek yogurt and no added sugar. A typical serving of 2 tablespoons contains around 1-3 grams of carbohydrates, making it suitable for most keto diet plans.
What are the health benefits or concerns of Tzatziki sauce?
Tzatziki sauce offers various health benefits, such as probiotics from Greek yogurt that support gut health and antioxidants from ingredients like garlic and cucumber. It’s also low in calories, with only 20-30 calories per 2-tablespoon serving. However, be cautious of versions with added sugar or excessive salt if consuming store-bought varieties.
How much Tzatziki sauce should I use per serving?
A standard serving of Tzatziki sauce is about 2 tablespoons, which is typically enough as a dip or topping. This serving size provides only around 20-30 calories and is a great way to add flavor without significantly increasing calorie intake. You can adjust the portion size based on your meal and dietary needs.
How does Tzatziki sauce compare to other dips like hummus or ranch dressing?
Tzatziki sauce is generally lower in calories and fat compared to ranch dressing and hummus, making it a healthier option for those watching their calorie intake. For instance, 2 tablespoons of Tzatziki sauce have about 20-30 calories, while hummus has approximately 70 and ranch dressing around 140. Additionally, Tzatziki contains probiotics and lower carbs than hummus, which is made from chickpeas.
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.
