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Tzatziki Calories
Refreshing yogurt, cucumber, and garlic dip
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Tzatziki (30 g) has 23 calories. That works out to 76 calories per 100 g. It contains 1.4 g of carbs, 1.1 g of protein, 1.4 g of fat and 0.2 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tzatziki Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
23
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
1.1g
· 2% DV
Fat
1.4g
· 2% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 19% · Fat 56%
Tzatziki nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 4 tablespoon (large) | 60 g | 46 kcal |
| 0.25 cup (quarter) | 60 g | 46 kcal |
| 1 serving (small) | 75 g | 57 kcal |
| 100 g | 100 g | 76 kcal |
| ½ cup (half) | 120 g | 91 kcal |
| 1 serving (medium) | 120 g | 91 kcal |
| 1 cup (whole) | 240 g | 182 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Tzatziki
What is tzatziki made of?
Tzatziki is a cool, creamy dip made mainly with yogurt, cucumber, and garlic. Many recipes also use olive oil, salt, and herbs such as dill or mint; the exact seasoning varies by household and region.
How do you make tzatziki at home?
To make tzatziki, grate or finely chop cucumber, squeeze out excess liquid, and mix it with thick yogurt, garlic, and salt. Add olive oil and herbs if you like, then chill it briefly so the flavors come together.
What do you eat tzatziki with?
Tzatziki goes well with grilled meat, kebabs, roasted vegetables, pita, and other flatbreads. It is also commonly served as part of a mezze spread, where its cool, garlicky flavor balances richer or spicier dishes.
Is tzatziki Greek or Turkish?
Tzatziki is best known as a Greek yogurt-and-cucumber dip, though similar cucumber-yogurt dishes are found across the eastern Mediterranean and neighboring regions. Recipes and names vary, so it is not the only version of this combination.
Can you make tzatziki with regular yogurt instead of Greek yogurt?
Yes, regular yogurt works in tzatziki, but the dip will be thinner than one made with Greek yogurt. Strain the yogurt first, or squeeze the cucumber especially well, to keep the finished sauce thick enough for dipping.
Why does tzatziki get watery?
Tzatziki gets watery when cucumber releases liquid into the yogurt. Grate the cucumber and squeeze it firmly, or let chopped cucumber drain before mixing; using thick yogurt also helps the dip hold its texture.
How long does tzatziki last in the fridge?
Tzatziki is best eaten within a few days when kept covered in the refrigerator. Cucumber gradually releases water and softens, so stir it before serving and discard it if it has been left unrefrigerated for an extended time.
Can you freeze tzatziki?
Freezing tzatziki is not recommended because yogurt can separate and cucumber can turn soft and watery after thawing. For the best texture, make only what you expect to use and keep it chilled rather than freezing leftovers.
Can you make tzatziki without cucumber?
Yes, you can make a cucumber-free yogurt dip with garlic, olive oil, salt, and herbs, but it will not have the characteristic taste and texture of tzatziki. For a closer result, use a small amount of finely grated cucumber.
Is tzatziki healthy?
Tzatziki can be a nourishing dip, offering yogurt and cucumber in a fresh, savory preparation. Its overall value depends on the recipe and what you serve it with; versions with lots of added salt or oil may differ substantially.
Tzatziki Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.04mg · 3% DV
Vitamin K
2.85µg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Sodium
84mg · 4% DV
Calcium
36mg · 4% DV
Selenium
0.93µg · 2% DV
Potassium ⭐
45mg · 1% DV
Tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tzatziki
To burn the 23 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tzatziki?
Tzatziki is a cool yogurt dip made with cucumber and garlic, closely associated with Greek cooking and also widely enjoyed in Germany. It is often thickened by draining the yogurt; herbs such as dill or mint may be added, depending on the recipe.
Its tangy, creamy taste and fresh cucumber texture make it a natural partner for grilled meat, roasted vegetables, pita or potatoes. In Greece it is commonly served as part of a spread or alongside grilled dishes; elsewhere, it works just as well as a dip or sandwich sauce. It is mostly a light, yogurt-based accompaniment, and using plain rather than richer strained yogurt keeps it less dense.
How Nutritious Is Tzatziki?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tzatziki Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Tzatziki Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tzatziki Fat Profile
SATURATED
0.87g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.