1 serving (100 grams) contains 100 calories, 3.0 grams of protein, 8.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
238.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.8 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 Tzatziki
Tzatziki is a traditional Greek and Middle Eastern dip or sauce made from strained yogurt, cucumbers, garlic, olive oil, and fresh herbs like dill or mint. It originates from the Mediterranean region, where it is commonly served as a refreshing accompaniment to grilled meats, vegetables, and breads like pita. Nutritionally, it is relatively low in calories (approximately 100 calories per serving) and provides a source of protein, healthy fats, and calcium, primarily from its yogurt base. While it is not a significant source of fiber, it does contain small amounts of vitamin C and iron from ingredients like cucumber and herbs.
Health Benefits
- Supports bone health due to its calcium content (80 mg per serving), which contributes to strong bones and teeth.
- Promotes healthy digestion from probiotics in strained yogurt, which help maintain gut microbiota balance.
- Offers antioxidant support from vitamin C (2 mg per serving), which helps protect cells from free radical damage.
Dietary Considerations
Selection and Storage
Store tzatziki in an airtight container in the refrigerator for up to 3 days. Stir before serving to ensure consistency.
Common Questions About Tzatziki Nutrition
Is Tzatziki high in protein?
Tzatziki contains 3 grams of protein per 2-tablespoon serving, which is moderately low compared to higher-protein sources like Greek yogurt or meat. It provides some protein, primarily from the yogurt base, making it a light addition to meals.
Can I eat Tzatziki on a keto diet?
Yes, Tzatziki is keto-friendly due to its low carbohydrate content—only 4 grams of carbs per serving. Its fat content (8 grams per serving) makes it suitable for a high-fat, low-carb ketogenic diet when used in moderation.
What are the health benefits or concerns of eating Tzatziki?
Tzatziki is a healthy dip that provides probiotics from the yogurt base, which support gut health. It is relatively low in calories (100 per serving) and contains healthy fats from ingredients like olive oil. However, its sodium content (200 mg per serving) may be a concern for individuals monitoring salt intake.
How much Tzatziki should I eat in one serving?
A typical serving size of Tzatziki is about 2 tablespoons, providing 100 calories. This portion is ideal for use as a dip, sauce, or topping without significantly impacting your daily calorie intake.
How does Tzatziki compare to hummus nutritionally?
Tzatziki is lower in calories (100 vs. ~140 per 2 tablespoons) and carbs (4 grams vs. ~8 grams) than hummus, making it better suited for low-carb diets. Hummus, however, has more fiber due to its chickpea base, offering a slightly higher protein content as well.
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.
- Dietary Guidelines for Americans, 2020-2025: DairyU.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses the role of dairy products, such as Greek yogurt in tzatziki, in a healthy diet and recommended servings.
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.
