Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥒
Chia tzatziki Calories
Yogurt-based dip with protein, fiber and probiotics
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Chia tzatziki has 88 calories. It contains 5.5 g of carbs, 5.3 g of protein, 4.3 g of fat and 2.2 g of fiber. Its 138 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chia tzatziki Nutrition Facts
Selected: 100 g
88
KCAL / 100G
Carbs
5.5g
· 2% DV
Protein
5.3g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 26% · Fat 47%
Chia tzatziki nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.72 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 5.3 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Chia tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 88 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 0.25 cup (small) | 60 g | 53 kcal |
| 100 g | 100 g | 88 kcal |
| ½ cup (medium) | 120 g | 106 kcal |
| 1 serving (large) | 150 g | 132 kcal |
| 1 cup (large) | 240 g | 211 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Chia tzatziki
How do you make chia tzatziki?
Chia tzatziki is made by mixing plain yogurt with cucumber, chia seeds, garlic, and herbs such as dill or mint. Let it stand briefly so the seeds absorb moisture, then adjust the thickness with a little water if needed.
What does chia do in chia tzatziki?
Chia seeds absorb liquid and thicken chia tzatziki, giving it a slightly textured consistency. Stir the dip again after the seeds begin to swell so they do not clump together.
Can you make chia tzatziki without cucumber?
Yes, you can make chia tzatziki without cucumber, though it will taste less like traditional tzatziki. Use yogurt, chia, garlic, and dill or mint; add a little lemon juice for freshness if you like.
Why is my chia tzatziki watery?
Chia tzatziki can turn watery when cucumber releases liquid or the yogurt is thin. Squeeze grated cucumber before mixing, or let the dip rest so the chia seeds absorb some of the excess moisture.
Is chia tzatziki the same as regular tzatziki?
No, chia tzatziki includes chia seeds, while traditional tzatziki is typically made with yogurt, cucumber, garlic, and herbs. The chia thickens the dip and adds a noticeable seed-like texture.
Can you use Greek yogurt for chia tzatziki?
Yes, Greek yogurt works well in chia tzatziki and makes it especially thick. If you prefer a looser dip, stir in a little water or cucumber juice rather than adding more yogurt.
How long does chia tzatziki last in the fridge?
Keep chia tzatziki covered in the refrigerator and eat it within a few days. The cucumber may release water as it sits, so stir the dip before serving and discard it if it has been left unrefrigerated for a long time.
Can you prepare chia tzatziki ahead of time?
Yes, chia tzatziki can be made ahead and chilled before serving. The seeds continue to absorb moisture, so the dip may become thicker; loosen it with a splash of water and stir before serving.
What can you serve with chia tzatziki?
Serve chia tzatziki with grilled vegetables, kebabs, roasted potatoes, or as a dip for pita and raw vegetables. Its cool yogurt and cucumber flavor also works well alongside spicy or heavily seasoned dishes.
Does chia tzatziki need to be blended?
No, chia tzatziki does not need blending. Stirring keeps the cucumber and herbs distinct and preserves the seeds’ texture; blend only if you prefer a smoother, more uniform dip.
Chia tzatziki Vitamins & Minerals
Vitamins
B2
0.19mg · 15% DV
B12
0.32µg · 13% DV
B5
0.42mg · 8% DV
Biotin
1.8µg · 6% DV
Minerals
Phosphorus
138mg · 20% DV
Calcium
163mg · 16% DV
Iodine
19µg · 13% DV
Selenium
6.1µg · 11% DV
Sodium
135mg · 6% DV
Potassium ⭐
166mg · 5% DV
Chia tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia tzatziki
To burn the 88 calories in 100 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 Chia tzatziki?
Chia tzatziki is a yogurt-and-cucumber dip with chia seeds, inspired by the Turkish cacık and the related Greek tzatziki. It is usually seasoned with garlic and fresh herbs such as mint or dill; as the seeds absorb moisture, the dip can become thicker after standing.
Serve it chilled with grilled meat or vegetables, spoon it alongside a Mediterranean-style meal, or use it as a dip for bread and raw vegetables. Its cool, tangy taste and creamy texture pair well with warmly spiced foods. It provides 5.3 g of protein and 2.2 g of fibre per 100 g. For a lighter-feeling dip, use plain yogurt and add cucumber or a little cold water to adjust the consistency.
How Nutritious Is Chia 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 Chia 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 Chia tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Chia 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
Chia tzatziki Fat Profile
SATURATED
1.72g
MONOUNSATURATED
1.12g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
Compare Chia tzatziki
Foods Similar to Chia tzatziki
Have another question about Chia tzatziki?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.