1 serving (50 grams) contains 50 calories, 1.5 grams of protein, 4.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
236.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.7 mg | 7% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 7.1 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 189.3 mg | 14% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 354.9 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 Tatsiki
Tzatziki is a traditional Greek condiment made from yogurt, cucumber, garlic, olive oil, and fresh herbs such as dill or mint. It is a staple in Mediterranean cuisine and is often served as a dip, sauce, or side dish. Tzatziki provides a balanced nutritional profile, being relatively low in calories and carbohydrates while higher in healthy fats due to olive oil and yogurt. Additionally, it contains small amounts of protein and essential minerals like calcium. Its core ingredients are also known for their digestive and anti-inflammatory properties, making it both a flavorful and a nutritious addition to meals.
Health Benefits
- Supports bone health due to its calcium content (80 mg per serving).
- Aids digestion thanks to probiotics in yogurt.
- Provides immune support with small amounts of vitamin C (2 mg per serving).
Dietary Considerations
Selection and Storage
Store tzatziki in an airtight container in the refrigerator for up to 3 days to maintain freshness.
Common Questions About Tatsiki Nutrition
Is tzatziki high in protein?
Tzatziki contains 3 grams of protein per 100g serving, primarily coming from its yogurt base. While it's not a high-protein food, it can contribute to your protein intake when paired with other high-protein foods.
Can I eat tzatziki on a keto diet?
Yes, tzatziki is suitable for a keto diet as it is low in carbs, containing only 4 grams per 100g serving. Ensure you check the specific recipe to avoid added sugar, which could increase carbohydrate content.
What are the health benefits of tzatziki?
Tzatziki provides healthy fats from yogurt while being relatively low in calories (100 calories per 100g). It also offers probiotics from yogurt, which can aid digestion and improve gut health. However, individuals sensitive to sodium should note that it contains 200mg per serving.
How much tzatziki should I eat per serving?
A standard serving size of tzatziki is typically 2 tablespoons, which is approximately 30g. This portion contains around 30 calories, making it a healthy dip or side without significantly raising calorie intake.
How does tzatziki compare to hummus as a dip?
Tzatziki is lower in calories and carbs compared to hummus, with 100 calories and 4 grams of carbs per 100g versus hummus's approximate 160 calories and 15 grams of carbs per 100g. Tzatziki also offers probiotics from yogurt, while hummus provides fiber and plant-based protein 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.
