Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥒
Creamy tzatziki Calories
A cool, creamy dip made with yogurt, cucumber, garlic and herbs.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Creamy tzatziki has 75 calories. It contains 4.5 g of carbs, 3.8 g of protein, 4.8 g of fat and 0.3 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Creamy tzatziki Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
4.5g
· 2% DV
Protein
3.8g
· 8% DV
Fat
4.8g
· 6% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 20% · Fat 56%
Creamy tzatziki nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.45 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 3.8 g | 8% |
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 Creamy tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 75 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 serving (small) | 60 g | 45 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (large) | 240 g | 180 kcal |
| 1 bottle (large) | 250 g | 188 kcal |
| 500 g | 500 g | 375 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Creamy tzatziki
What is creamy tzatziki made of?
Creamy tzatziki is made with yogurt, cucumber, garlic, and herbs such as dill or mint. Some versions include olive oil. Straining or draining the cucumber and using thick yogurt gives it the dense, scoopable texture associated with a dip.
How do you make creamy tzatziki?
To make creamy tzatziki, grate or finely chop cucumber, squeeze out excess liquid, then stir it into thick yogurt with garlic and herbs. Chill it before serving so the flavors meld, and add salt close to serving to help limit watery texture.
What do you eat creamy tzatziki with?
Creamy tzatziki is commonly served with grilled meat, kebabs, roasted vegetables, and pita or flatbread. You can also use it as a dip for raw vegetables or as a cool sauce in wraps; its tangy yogurt and cucumber balance boldly seasoned food.
Is creamy tzatziki the same as Greek tzatziki?
Creamy tzatziki is a thick, dip-style version of the yogurt, cucumber, garlic, and herb sauce known as Greek tzatziki. Recipes vary: some use grated cucumber and dill, while others use mint or olive oil, but the core ingredients are similar.
How do you keep creamy tzatziki from getting watery?
Squeeze or drain grated cucumber before mixing it into creamy tzatziki, and start with thick yogurt. Add salt shortly before serving, since it draws moisture from cucumber, and stir the dip before serving if a little liquid separates while chilled.
Can you make creamy tzatziki with regular yogurt?
Yes, you can make creamy tzatziki with regular yogurt, but it may be looser than a version made with Greek-style or strained yogurt. Drain the yogurt through a fine strainer or use less cucumber if you want a thicker dip.
How long does creamy tzatziki last in the fridge?
Keep creamy tzatziki covered and refrigerated, and use it within a couple of days for the freshest flavor and texture. Cucumber releases liquid as it sits, so stir before serving and discard it if it has been left out for an extended time.
Can you freeze creamy tzatziki?
Freezing creamy tzatziki is not recommended. Yogurt can separate after thawing, and cucumber tends to become watery and soft, leaving the dip with a less appealing texture. Make it fresh and refrigerate what you plan to eat soon.
Should you peel cucumber for creamy tzatziki?
No, you do not have to peel cucumber for creamy tzatziki; wash it well and leave the skin on for extra texture. Peel it if the skin is tough or bitter, then squeeze out excess liquid so the dip stays thick.
What is the difference between creamy tzatziki and hummus?
Creamy tzatziki is a yogurt-based cucumber dip with garlic and herbs, while hummus is made primarily from chickpeas and tahini. They are both served with bread or vegetables, but tzatziki is tangier and usually needs refrigeration.
Creamy tzatziki Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.13mg · 10% DV
Vitamin K
10µg · 8% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
90mg · 13% DV
Iodine
18µg · 12% DV
Calcium
115mg · 12% DV
Sodium
190mg · 8% DV
Potassium ⭐
155mg · 5% DV
Creamy tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy tzatziki
To burn the 75 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 Creamy tzatziki?
Creamy tzatziki is a Turkish-style cacık: a chilled, thick mixture of yogurt, cucumber, garlic and herbs. It belongs to the family of yogurt-and-cucumber dishes found around the eastern Mediterranean, but Turkish cacık is often served as a side or meze alongside a meal.
Its tangy, cool flavour and creamy texture go especially well with grilled meats, rice dishes, flatbread or raw vegetables. It is a relatively light dip, with 3.8 g of protein per 100 g, though its richness depends on the yogurt used. For an easy lighter serving, pair it with fresh vegetables rather than fried snacks.
How Nutritious Is Creamy 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 Creamy 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 Creamy tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Creamy 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
Creamy tzatziki Fat Profile
SATURATED
2.45g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
Compare Creamy tzatziki
Foods Similar to Creamy tzatziki
Have another question about Creamy 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.