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Homemade Garlic 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 Homemade Garlic Tzatziki (60 g) has 53 calories. That works out to 88 calories per 100 g. It contains 2.3 g of carbs, 2.8 g of protein, 3.2 g of fat and 0.2 g of fiber. Its 0.2 µg of B12 covers 10% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Homemade Garlic Tzatziki Nutrition Facts
Selected: 1 serving (medium) · 60 g
53
KCAL / 60G
Carbs
2.3g
· 1% DV
Protein
2.8g
· 6% DV
Fat
3.2g
· 4% 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 19% · Protein 23% · Fat 58%
Homemade Garlic Tzatziki nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.41 g | 7% |
| Trans fat | 0.05 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 2.8 g | 6% |
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 Homemade Garlic Tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 53 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 1 ounce (small) | 28 g | 25 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 100 g | 100 g | 88 kcal |
| 1 cup (large) | 120 g | 106 kcal |
| 1 cup (extra large) | 180 g | 158 kcal |
| 1 pack (large) | 200 g | 176 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Homemade Garlic Tzatziki
What is homemade garlic tzatziki made of?
Homemade garlic tzatziki is typically made with yogurt, cucumber, garlic, and salt, with herbs such as dill or mint added to taste. A little olive oil is also common; the amount of water or cucumber juice determines how thick it is.
How do you make homemade garlic tzatziki?
To make homemade garlic tzatziki, stir grated or finely chopped cucumber and crushed garlic into yogurt, then season with salt and herbs. For a thicker dip, squeeze excess liquid from the cucumber before mixing; chill it before serving if you have time.
What do you eat homemade garlic tzatziki with?
Homemade garlic tzatziki goes well with grilled meat, kebabs, roasted vegetables, and warm flatbread. Serve it as a dip or as a cool accompaniment to a meal; its yogurt-and-cucumber base contrasts nicely with smoky or spicy foods.
What is the difference between homemade garlic tzatziki and Turkish cacık?
Homemade garlic tzatziki is usually a thick dip, while Turkish cacık is often looser and may be served in a bowl alongside a meal. Both commonly use yogurt, cucumber, and garlic, but recipes and consistency vary by household.
Why does homemade garlic tzatziki get watery?
Homemade garlic tzatziki gets watery because cucumber releases liquid after it is grated and mixed with yogurt. Squeeze the grated cucumber before adding it, or drain excess liquid before serving to keep the dip thicker.
Can you make homemade garlic tzatziki with Greek yogurt?
Yes, Greek yogurt works well in homemade garlic tzatziki and usually makes it thicker and creamier. If the mixture feels too dense, loosen it with a small splash of water or lemon juice rather than adding a lot at once.
How long does homemade garlic tzatziki last in the fridge?
Homemade garlic tzatziki is best kept covered in the refrigerator and eaten promptly while its flavor and texture are fresh. Cucumber can release liquid as it sits, so stir it before serving and discard it if it has an unusual smell or appearance.
Can you freeze homemade garlic tzatziki?
Freezing homemade garlic tzatziki is not recommended because yogurt and cucumber can separate when thawed, leaving the dip watery or grainy. Make a fresh batch instead, or refrigerate leftovers in a covered container.
How do you make homemade garlic tzatziki less garlicky?
Use less crushed garlic to make homemade garlic tzatziki milder, and taste the mixture before adding more. Letting it rest briefly can help the flavors blend, but the garlic will still be noticeable rather than disappearing.
Does homemade garlic tzatziki contain probiotics?
It can: homemade garlic tzatziki made with yogurt containing live cultures provides those beneficial microbes, since the mixture is served uncooked. The amount and types of cultures depend on the yogurt used.
Homemade Garlic Tzatziki Vitamins & Minerals
Vitamins
B12
0.23µg · 10% DV
B2
0.12mg · 9% DV
B5
0.23mg · 5% DV
Biotin
1.26µg · 4% DV
Minerals
Phosphorus
63mg · 9% DV
Calcium
75mg · 8% DV
Iodine
11µg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
102mg · 3% DV
Homemade Garlic Tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade Garlic Tzatziki
To burn the 53 calories in 1 serving (medium) (60 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 Homemade Garlic Tzatziki?
Homemade garlic tzatziki is a Turkish-style cacık made by mixing yoghurt with garlic and usually cucumber; herbs such as mint or dill are common additions. It can be spoon-thick or loosened with water, so it works as either a dip or a cooling side dish. It is related to Greek tzatziki, though Turkish cacık is often served with a thinner consistency.
In Turkey, it commonly accompanies grilled meats, rice dishes and summer meals. For English-speaking cooks, serve it alongside roasted vegetables, flatbread or a savoury main. Yoghurt makes it a source of protein and live cultures. Thin it with water for a lighter, more refreshing finish.
How Nutritious Is Homemade Garlic 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 Homemade Garlic 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 Homemade Garlic Tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Homemade Garlic 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
Homemade Garlic Tzatziki Fat Profile
SATURATED
1.41g
MONOUNSATURATED
1.23g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.