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Herb tzatziki Calories
Refreshing yogurt, cucumber and fresh-herb dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Herb tzatziki has 64 calories. It contains 3.8 g of carbs, 4.3 g of protein, 3.5 g of fat and 0.4 g of fiber. Its 0.4 µg of B12 covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Herb tzatziki Nutrition Facts
Selected: 100 g
64
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
4.3g
· 9% DV
Fat
3.5g
· 4% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 27% · Fat 49%
Herb tzatziki nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 2.15 g | 11% |
| Trans fat | 0.1 g | |
| Sodium | 230 mg | 10% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 4.3 g | 9% |
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 Herb tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 64 kcal |
| 2 tablespoon (small) | 30 g | 19 kcal |
| 4 tablespoon (medium) | 60 g | 38 kcal |
| 100 g | 100 g | 64 kcal |
| 1 cup (medium) | 120 g | 77 kcal |
| 1 serving (large) | 150 g | 96 kcal |
| 1 pack (large) | 200 g | 128 kcal |
| 1 cup (large) | 240 g | 154 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Herb tzatziki
What is herb tzatziki?
Herb tzatziki is a cool yogurt dip made with cucumber, fresh herbs and often garlic. It is closely related to Greek tzatziki and Turkish cacık, but the generous herbs give this version a particularly fresh, aromatic flavor.
How do you make herb tzatziki?
Herb tzatziki is made by mixing yogurt with grated or finely diced cucumber, chopped fresh herbs and, if you like, garlic. Drain or squeeze excess cucumber liquid first, then chill the dip so the flavors can mingle.
Which herbs go best in herb tzatziki?
Dill and mint are classic choices for herb tzatziki, while parsley can add a greener, milder flavor. Chop the herbs finely and dry them well after washing so they flavor the yogurt without adding excess moisture.
What do you serve with herb tzatziki?
Herb tzatziki goes well with grilled meat, fish, roasted vegetables, flatbread and mezze. Serve it chilled as a dip or spoon it beside a warm, spicy main dish for a cool, tangy contrast.
How is herb tzatziki different from regular tzatziki?
Herb tzatziki has a more pronounced fresh-herb flavor than versions made mostly with yogurt and cucumber. The exact difference depends on the recipe, but adding plenty of dill, mint or parsley makes the herbs a defining part of the dip.
Can you make herb tzatziki with Greek yogurt?
Yes, Greek yogurt works well in herb tzatziki because its thick texture makes a creamy dip. If it feels too dense, stir in a little water or lemon juice gradually; avoid adding cucumber liquid, which can make it runny.
How do you keep herb tzatziki from getting watery?
To keep herb tzatziki thick, squeeze the grated cucumber before mixing and use thick yogurt. Wash and dry the herbs thoroughly, and add any thinning liquid a little at a time rather than pouring it in all at once.
How long does herb tzatziki last in the fridge?
Herb tzatziki keeps best in a covered container in the refrigerator and is usually most appealing within a couple of days. Cucumber can release water as it sits, so stir it before serving and discard it if its smell or appearance changes.
Can you freeze herb tzatziki?
Freezing herb tzatziki is not recommended. Yogurt can separate after thawing, while cucumber turns soft and releases water; fresh herbs also lose some of their bright flavor. Make a fresh batch instead for the best texture.
Can herb tzatziki be used as a marinade?
Yes, herb tzatziki can coat chicken or vegetables before cooking, but its yogurt base may brown quickly over high heat. For a marinade, reserve a clean portion before serving and wipe off excess coating before grilling.
Herb tzatziki Vitamins & Minerals
Vitamins
B12
0.38µg · 16% DV
B2
0.19mg · 15% DV
B5
0.38mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
112mg · 16% DV
Calcium
142mg · 14% DV
Iodine
19µg · 13% DV
Sodium
230mg · 10% DV
Potassium ⭐
156mg · 5% DV
Herb tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb tzatziki
To burn the 64 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 Herb tzatziki?
Herb tzatziki here refers to Turkish-style cacık: a cool mixture of yogurt, cucumber and fresh herbs such as dill or mint. It may be thick enough to scoop or loosened with water to a spoonable, almost drinkable consistency; garlic is a common addition. It is especially welcome in warm weather, served chilled alongside everyday meals rather than treated only as a dip.
Its tangy yogurt, crisp cucumber and fragrant herbs make a refreshing counterpoint to rice, grilled vegetables or meat. It also works with warm flatbread as a light snack. Yogurt gives it some protein—4.3 g per 100 g—while cucumber and herbs keep the dish fresh-tasting and light. For a less rich version, use plain yogurt and thin it with a little cold water.
How Nutritious Is Herb 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 Herb 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 Herb tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Herb 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
Herb tzatziki Fat Profile
SATURATED
2.15g
MONOUNSATURATED
0.92g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.