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Plum Tzatziki Calories
Refreshing yogurt dip with tart plum
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plum Tzatziki (150 g) has 107 calories. That works out to 71 calories per 100 g. It contains 12.3 g of carbs, 5.1 g of protein, 4.2 g of fat and 1.7 g of fiber. Its 136.5 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Plum Tzatziki Nutrition Facts
Selected: 1 serving (medium) · 150 g
107
KCAL / 150G
Carbs
12.3g
· 4% DV
Protein
5.1g
· 10% DV
Fat
4.2g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 19% · Fat 35%
Plum Tzatziki nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.12 g | |
| Sodium | 177 mg | 8% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 1.7 g | 6% |
| Protein | 5.1 g | 10% |
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 Plum Tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 107 kcal |
| 2 tablespoon (small) | 30 g | 21 kcal |
| 4 tablespoon (medium) | 60 g | 43 kcal |
| 100 g | 100 g | 71 kcal |
| 1 cup (medium) | 120 g | 85 kcal |
| 1 serving (large) | 200 g | 142 kcal |
| 1 cup (large) | 240 g | 170 kcal |
Calculated from 71 calories per 100 g.
Frequently Asked Questions About Plum Tzatziki
What is Plum Tzatziki?
Plum Tzatziki is a chilled yogurt dip featuring tart plums, often with herbs and sometimes cucumber or garlic. It puts a fruity, tangy twist on the familiar yogurt-based tzatziki style and is usually served as a side or dip.
How do you make Plum Tzatziki?
To make Plum Tzatziki, pit and finely chop washed plums, then fold them into thick yogurt. Add chopped mint or dill, and season to taste; cucumber and garlic are optional additions in some versions.
What does Plum Tzatziki taste like?
Plum Tzatziki tastes creamy and tangy, with a fresh, fruity sourness from the plums. Green, underripe plums make it sharper, while ripe plums bring more sweetness, so the flavor can vary with the fruit.
What kind of plums work best in Plum Tzatziki?
Firm, tart green plums work especially well in Plum Tzatziki because they keep their shape and balance the creamy yogurt. If you use ripe sweet plums, chop them gently and expect a softer texture and less sharp flavor.
Is Plum Tzatziki the same as Greek tzatziki?
No. Plum Tzatziki is a variation that features plums, while Greek tzatziki is typically centered on yogurt, cucumber, garlic, and herbs. Recipes vary, but the tart fruit gives Plum Tzatziki its distinctive character.
Does Plum Tzatziki contain cucumber?
Sometimes. Plum Tzatziki can be made with just yogurt, plums, and herbs, while other versions add cucumber for a more classic tzatziki texture. If you include it, squeeze out excess liquid before mixing.
What should you serve with Plum Tzatziki?
Serve Plum Tzatziki alongside grilled meat, kebabs, roasted vegetables, or flatbread. Its cool yogurt and tart fruit offer a refreshing contrast to smoky or spicy dishes, and it also works as part of a mezze spread.
Can you use ripe plums in Plum Tzatziki?
Yes, ripe plums work in Plum Tzatziki, but they make it sweeter and softer than the tart green plums commonly used. Choose fruit that is still firm, pit it, and fold it in gently so it does not turn mushy.
How do you stop Plum Tzatziki from getting watery?
Use thick yogurt and avoid overripe, very juicy plums to help keep Plum Tzatziki thick. If you add cucumber, grate it and squeeze out its liquid first; chilling the dip briefly also helps the flavors come together.
Can you make Plum Tzatziki ahead of time?
Yes, you can make Plum Tzatziki ahead and keep it covered in the refrigerator. For the freshest texture, serve it the same day, since cut plums and cucumber can release liquid as the dip sits.
Plum Tzatziki Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
B12
0.42µg · 18% DV
B5
0.57mg · 11% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
137mg · 20% DV
Iodine
27µg · 18% DV
Calcium
168mg · 17% DV
Copper
0.09mg · 10% DV
Potassium ⭐
276mg · 8% DV
Sodium
177mg · 8% DV
Plum Tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum Tzatziki
To burn the 107 calories in 1 serving (medium) (150 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 Plum Tzatziki?
Plum Tzatziki is a seasonal, Turkish-style yogurt dip that brings tart plums together with yogurt; some versions also include fresh herbs. It draws on the familiar cacık tradition, with recipes varying from one household or region to another, and is especially suited to the season when sour green plums are available.
Cool, creamy and pleasantly sharp, it works as a dip, a meze or a side for grilled vegetables and meats. Serve it with bread for scooping, or alongside other small dishes. Its nutritional character comes from yogurt’s protein and the fruit’s modest fibre, rather than from being a substantial main dish. For a lighter, looser dip, thin the yogurt with a little water and adjust the herbs and seasoning to taste.
How Nutritious Is Plum 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 Plum 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 Plum Tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Plum 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
Plum Tzatziki Fat Profile
SATURATED
2.55g
MONOUNSATURATED
1.17g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.