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Beetroot thick tzatziki Calories
Protein and probiotic source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beetroot thick tzatziki (150 g) has 137 calories. That works out to 91 calories per 100 g. It contains 7.7 g of carbs, 9.3 g of protein, 7.2 g of fat and 1.2 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Beetroot thick tzatziki Nutrition Facts
Selected: 1 serving (medium) · 150 g
137
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
9.3g
· 19% DV
Fat
7.2g
· 9% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 28% · Fat 49%
Beetroot thick tzatziki nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.97 g | 20% |
| Trans fat | 0.18 g | |
| Sodium | 368 mg | 16% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 9.3 g | 19% |
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 1 Serving of Beetroot thick tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 137 kcal |
| 2 tablespoon (small) | 30 g | 27 kcal |
| 4 tablespoon (medium) | 60 g | 55 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (small) | 120 g | 109 kcal |
| 0.75 cup (large) | 180 g | 164 kcal |
| 1 cup (large) | 240 g | 218 kcal |
| 1 serving (extra large) | 300 g | 273 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Beetroot thick tzatziki
How do you make beetroot thick tzatziki?
Beetroot thick tzatziki is made by mixing thick Greek-style yogurt with cooked, grated beetroot, garlic, salt and a little olive oil. Chill it before serving so the flavors meld, and add fresh herbs or walnuts if you like.
What do you serve with beetroot thick tzatziki?
Beetroot thick tzatziki pairs well with grilled meat, roasted vegetables, flatbread and grain bowls. Serve it as a dip or a side; its cool, tangy yogurt and earthy beet flavor work especially well alongside smoky or spicy dishes.
Is beetroot thick tzatziki made with cucumber?
No, cucumber is not essential in beetroot thick tzatziki. Beetroot gives this variation its defining flavor and color, while cucumber is common in classic tzatziki; adding a little finely grated cucumber is optional but can make the dip wetter.
Should the beetroot in beetroot thick tzatziki be cooked?
Cooked beetroot is usually best for beetroot thick tzatziki because it blends smoothly with the yogurt and has a mellow, sweet flavor. Raw beetroot can be finely grated, but it stays firmer and may release extra liquid into the dip.
Why is beetroot thick tzatziki pink?
Beetroot thick tzatziki turns pink because beet pigments spread through the yogurt when the beetroot is grated and mixed in. For a pale swirl, fold the beetroot in gently just before serving instead of stirring it thoroughly.
Can you make beetroot thick tzatziki ahead of time?
Yes, beetroot thick tzatziki can be made ahead and refrigerated, which gives the garlic and beetroot time to flavor the yogurt. Keep it covered, then stir and add any fresh herbs or crunchy toppings just before serving.
How do you keep beetroot thick tzatziki from becoming watery?
Use thick, strained yogurt and drain cooked beetroot well before mixing it into beetroot thick tzatziki. If using grated raw beetroot, squeeze out excess juice; salt the dip shortly before serving to limit further liquid release.
What kind of yogurt is best for beetroot thick tzatziki?
Thick Greek-style or strained yogurt works best for beetroot thick tzatziki because it holds its shape around the grated beetroot. If you only have regular yogurt, strain it first to avoid a loose dip.
How long does beetroot thick tzatziki last in the fridge?
Beetroot thick tzatziki keeps for about two days in a covered container in the refrigerator. Use a clean spoon each time and discard it if it has been left at room temperature for an extended period.
Can you use roasted beetroot in beetroot thick tzatziki?
Yes, roasted beetroot works well in beetroot thick tzatziki and gives it a sweeter, deeper flavor than boiled beetroot. Let it cool completely, remove the skin, and grate or finely chop it before folding it into the yogurt.
Beetroot thick tzatziki Vitamins & Minerals
Vitamins
B12
0.69µg · 29% DV
B2
0.33mg · 25% DV
B5
0.63mg · 13% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
186mg · 27% DV
Calcium
234mg · 23% DV
Iodine
29µg · 19% DV
Sodium
368mg · 16% DV
Potassium ⭐
327mg · 10% DV
Beetroot thick tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot thick tzatziki
To burn the 137 calories in 1 serving (medium) (150 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 Beetroot thick tzatziki?
Beetroot thick tzatziki is a Turkish-style variation on kuru cacık: thick yoghurt mixed with beetroot, often grated or finely chopped. Depending on the household, cucumber, garlic and herbs such as mint or dill may join the bowl. It is served cold, as a meze or alongside a main meal, where its creamy texture and gently earthy sweetness balance savoury dishes. You can also spoon it onto bread or serve it with grilled vegetables. The yoghurt makes it a protein- and probiotic-containing choice; each 100 g provides 6.2 g of protein. For a lighter texture, mix thick yoghurt with regular plain yoghurt.
How Nutritious Is Beetroot thick tzatziki?
Nutrient density
High
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 Beetroot thick tzatziki Processed?
NOVA 2
Minimally 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 Beetroot thick tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot thick 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
✓ Suitable
Low FODMAP
— Not suitable
Beetroot thick tzatziki Fat Profile
SATURATED
3.97g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.