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Golden tzatziki Calories
Yogurt-based cucumber dip with golden turmeric hue
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Golden tzatziki (30 g) has 22 calories. That works out to 72 calories per 100 g. It contains 1.5 g of carbs, 1.1 g of protein, 1.2 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.
Golden tzatziki Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
22
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.1g
· 2% DV
Fat
1.2g
· 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 28% · Protein 21% · Fat 51%
Golden tzatziki nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 1.5 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 Golden tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 4 tablespoon (large) | 60 g | 43 kcal |
| 0.25 cup (quarter) | 60 g | 43 kcal |
| 1 serving (small) | 75 g | 54 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (half) | 120 g | 86 kcal |
| 1 serving (large) | 150 g | 108 kcal |
| 1 cup (whole) | 240 g | 173 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Golden tzatziki
What is golden tzatziki?
Golden tzatziki is a yogurt-and-cucumber dip colored with turmeric. It is served cold like classic tzatziki, but turmeric gives it a golden appearance and a mild earthy, peppery note.
How do you make golden tzatziki?
To make golden tzatziki, stir turmeric into plain yogurt, then mix in grated or finely chopped cucumber. Add garlic, dill or mint if you like, and loosen it with a little cold water only if you want a thinner dip.
What makes golden tzatziki yellow?
Turmeric gives golden tzatziki its yellow color. Stir it into the yogurt before adding the cucumber so the color spreads evenly; add it gradually, since more turmeric also makes the flavor more pronounced.
How is golden tzatziki different from regular tzatziki?
Golden tzatziki includes turmeric, which gives the yogurt-and-cucumber dip its golden color and a subtle earthy taste. Regular tzatziki is usually flavored with garlic and herbs without turmeric, so it stays white or pale green.
What do you serve with golden tzatziki?
Serve golden tzatziki with grilled meat, kebabs, roasted vegetables, or rice, or offer it as a dip with warm flatbread. Its cool yogurt-and-cucumber base pairs especially well with spicy or richly seasoned dishes.
Can you make golden tzatziki ahead of time?
Yes, you can make golden tzatziki ahead and chill it so the flavors mingle. Cucumber may release liquid as it sits, so stir it before serving and add fresh herbs near serving time if you want their flavor to stay bright.
How long does golden tzatziki last in the fridge?
Keep golden tzatziki covered in the refrigerator and use it within a few days. The cucumber can make the dip watery over time; stir before serving, and discard it if it develops an off smell or appearance.
Can you freeze golden tzatziki?
Freezing golden tzatziki is not recommended. Yogurt can separate and cucumber becomes watery after thawing, leaving the dip grainy and loose. It is best made fresh or kept chilled for a short time rather than stored in the freezer.
Can you use dried mint in golden tzatziki?
Yes, dried mint works in golden tzatziki and is a convenient alternative to fresh herbs. Use a small amount, let it sit in the yogurt briefly to release its flavor, then taste before adding more.
Can golden tzatziki be used as a marinade?
Yes, golden tzatziki can work as a short marinade for chicken or vegetables because its yogurt coats them and the turmeric adds flavor. Keep raw-meat marinade separate from the dip you plan to serve, and discard the portion that touched raw meat.
Golden tzatziki Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Vitamin K
2.94µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
35mg · 4% DV
Sodium
78mg · 3% DV
Selenium
0.93µg · 2% DV
Potassium ⭐
50mg · 1% DV
Golden tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golden tzatziki
To burn the 22 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 Golden tzatziki?
Golden tzatziki is a Turkish-style yogurt and cucumber dip, with turmeric giving it its golden colour. Depending on how much water is added, it can be thick enough for dipping or loose enough to serve by the spoonful. Garlic and herbs such as mint are common additions, while the cool tang of yogurt balances turmeric’s earthy flavour.
In Turkey, cacık is often served as a refreshing side or meze, especially alongside grilled dishes; Golden tzatziki also works with flatbread, vegetables or a simple rice meal. It provides some protein from the yogurt, with 3.8g per 100g. For a lighter, fresher dip, use thick plain yogurt, add only a little water and be generous with the cucumber.
How Nutritious Is Golden 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 Golden 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 Golden tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Golden 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
Golden tzatziki Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.3g
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.