1 serving (30 grams) contains 50 calories, 1.0 grams of protein, 4.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
393.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 39.4 mg | 13% | |
| Sodium | 393.7 mg | 17% | |
| Total Carbohydrates | 15.7 g | 5% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 7.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.5 mg | 12% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 236.2 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 Taziki sauce
Tzatziki sauce is a creamy, tangy condiment originating from Greek cuisine, traditionally made with strained yogurt, cucumber, garlic, olive oil, lemon juice, and fresh herbs like dill or mint. It is commonly served as a dip, side, or topping for Mediterranean dishes such as gyros, souvlaki, and fresh vegetable platters. Nutritionally, tzatziki is low in calories, high in protein (from the yogurt), and offers several vitamins and minerals such as calcium, potassium, and vitamin B12. Ingredients like cucumber and garlic provide antioxidants, while olive oil adds heart-healthy monounsaturated fats.
Health Benefits
- Supports bone health due to calcium content in yogurt (15-20% of daily value per serving).
- Aids digestion with probiotics from yogurt, promoting gut-friendly bacteria growth.
- Provides antioxidants like vitamin C from cucumber and garlic to help reduce oxidative stress.
Dietary Considerations
Selection and Storage
Store tzatziki sauce in an airtight container in the refrigerator for up to 3-4 days. Stir well before serving for optimal consistency.
Common Questions About Taziki sauce Nutrition
Is Tzatziki sauce high in protein?
Tzatziki sauce contains a moderate amount of protein, primarily due to its yogurt base. On average, 2 tablespoons of tzatziki provide around 1-2 grams of protein, depending on the recipe and whether Greek yogurt is used.
Can I eat Tzatziki sauce on a keto diet?
Yes, tzatziki sauce is compatible with a keto diet as it is low in carbohydrates. A standard serving of 2 tablespoons typically contains around 1-2 grams of carbs, but check the recipe to ensure no sugar or starchy additives are included.
What are the health benefits or concerns of Tzatziki sauce?
Tzatziki sauce is rich in probiotics when made with yogurt, which supports gut health. It’s also relatively low in calories, with about 30 calories per 2 tablespoons. However, individuals who are lactose intolerant or allergic to dairy should avoid it unless made with a dairy-free alternative.
How much Tzatziki sauce should I use per serving?
A typical serving size of tzatziki sauce is about 2 tablespoons, which is sufficient for adding flavor to dishes without significantly increasing calorie or fat intake. For dipping or spreading, you may adjust the portion based on your calorie needs.
How does Tzatziki sauce compare to hummus?
Tzatziki sauce is lower in calories and fat compared to hummus, with around 30 calories per 2 tablespoons versus hummus' 70-90 calories for the same amount. Tzatziki is yogurt-based and offers probiotics, while hummus is chickpea-based and provides more fiber and plant-based protein.
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.
