1 serving (100 grams) contains 120 calories, 3.0 grams of protein, 10.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 7.1 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 190.5 mg | 14% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 238.1 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 Tsatsiki
Tzatziki is a creamy, tangy dip or sauce originating from Greek cuisine, often served with grilled meats, vegetables, or bread. Made traditionally from Greek yogurt, cucumber, garlic, olive oil, dill, and lemon juice or vinegar, tzatziki offers a refreshing flavor profile. It is nutrient-rich due to its base ingredients: yogurt provides protein and calcium, while cucumber contributes hydration and small amounts of vitamins. With approximately 120 calories per serving, tzatziki is relatively low in carbohydrates but has healthy fats from olive oil, making it a versatile and nourishing addition to meals.
Health Benefits
- Supports bone health due to calcium (80 mg per serving) from the yogurt base.
- May aid digestive health with probiotics found in traditional Greek yogurt.
- Rich in healthy fats from olive oil, which contribute to heart health.
- Contains vitamin C (2 mg per serving), promoting immune system function.
- Low in calories and carbohydrates, making it suitable for weight management.
Dietary Considerations
Selection and Storage
Store tzatziki in an airtight container in the refrigerator and consume within 3-4 days for freshness.
Common Questions About Tsatsiki Nutrition
Is tsatsiki high in protein?
Tsatsiki contains 3 grams of protein per serving (around 2 tablespoons), which comes primarily from the yogurt base. While it isn't particularly high in protein, it can contribute to your intake when paired with other protein-rich foods such as grilled meats or legumes.
Can I eat tsatsiki on a keto diet?
Yes, tsatsiki is suitable for a keto diet as it is relatively low in carbs, with only 5 grams of carbs per serving. Made with yogurt, olive oil, and herbs, its fat content of 10 grams makes it a good choice for meeting keto macronutrient needs when consumed in moderation.
What are the health benefits of tsatsiki?
Tsatsiki offers several health benefits due to its simple ingredients. The yogurt provides probiotics that support gut health, while garlic and cucumber contribute antioxidants and anti-inflammatory properties. However, it contains 200 mg of sodium per serving, so those watching their sodium intake should consume it cautiously.
How much tsatsiki should I serve per person?
A typical serving size for tsatsiki is 2 tablespoons, which provides about 120 calories. This small portion is sufficient as a dip or sauce accompaniment to grilled vegetables, meats, or pita bread without overpowering the meal.
How does tsatsiki compare to hummus as a dip?
Tsatsiki is lower in calories and carbs compared to hummus, which typically has around 150 calories and 12 grams of carbs per serving. However, hummus is higher in protein (about 6 grams per serving) due to its chickpea base. The choice often depends on dietary preferences and flavor profile, as tsatsiki is lighter and tangy while hummus has a richer texture.
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.
