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Protein Powder Tzatziki Calories
High-protein yogurt and cucumber dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Powder Tzatziki (200 g) has 172 calories. That works out to 86 calories per 100 g. It contains 10 g of carbs, 24 g of protein, 2.8 g of fat and 0.8 g of fiber. Its 300 mg of Phosphorus covers 43% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Protein Powder Tzatziki Nutrition Facts
Selected: 1 cup (medium) · 200 g
172
KCAL / 200G
Carbs
10g
· 4% DV
Protein
24g
· 48% DV
Fat
2.8g
· 4% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 60% · Fat 15%
Protein Powder Tzatziki nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.06 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 24 g | 48% |
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 Cup of Protein Powder Tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 172 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 0.25 cup (small) | 60 g | 52 kcal |
| 4 tablespoon (medium) | 60 g | 52 kcal |
| 100 g | 100 g | 86 kcal |
| ½ cup (medium) | 120 g | 103 kcal |
| 1 serving (medium) | 150 g | 129 kcal |
| 1 cup (large) | 200 g | 172 kcal |
| 1 serving (large) | 250 g | 215 kcal |
| 1.5 cup (extra large) | 300 g | 258 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Protein Powder Tzatziki
What is protein powder tzatziki?
Protein powder tzatziki is a yogurt-and-cucumber dip with protein powder mixed in. It keeps the familiar garlic-and-herb flavor when made with an unflavored powder, but is usually thicker than traditional tzatziki.
How do you make protein powder tzatziki?
Mix unflavored protein powder into thick yogurt until smooth, then stir in grated cucumber, garlic, herbs, and salt. Add a little cold water or lemon juice to adjust the consistency, and chill before serving.
Can you use whey protein in protein powder tzatziki?
Yes, unflavored whey protein works in protein powder tzatziki. Mix it thoroughly into the yogurt first, since adding it directly to watery cucumber can leave lumps. A strongly flavored powder may clash with the savory ingredients.
Should protein powder tzatziki be made with Greek yogurt?
Greek yogurt makes protein powder tzatziki especially thick and creamy, so it works well as a dip. Regular yogurt can also be used, but drain excess liquid or add it gradually to keep the finished sauce from becoming runny.
How do you keep protein powder tzatziki from getting watery?
To keep protein powder tzatziki thick, squeeze excess liquid from grated cucumber and start with thick yogurt. Add water only a little at a time; the cucumber will release more liquid as the dip sits.
Does protein powder change the taste of tzatziki?
Yes, protein powder can change the taste and texture of tzatziki. An unflavored, unsweetened powder has the mildest effect; sweetened or flavored powders can make garlic, cucumber, and herbs taste out of place.
Can protein powder tzatziki be made without garlic?
Yes, protein powder tzatziki can be made without garlic. Use extra fresh dill, mint, or lemon zest for flavor, and mix the protein powder into the yogurt before adding the cucumber.
What should you serve with protein powder tzatziki?
Serve protein powder tzatziki with grilled chicken, vegetables, pita, or roasted potatoes. A thicker batch also works as a dip for raw vegetables, while a looser one can be spooned over a grain bowl.
How long does protein powder tzatziki keep in the fridge?
Keep protein powder tzatziki covered in the refrigerator and use it within a day or two for the best texture. Stir it before serving if cucumber liquid has separated, and discard it if it has been left at room temperature for hours.
Can protein powder tzatziki be used as a marinade?
Yes, protein powder tzatziki can coat chicken or vegetables before cooking, but it is better used as a short marinade than a long one. Wipe off excess yogurt mixture before grilling so it does not burn or stick.
Protein Powder Tzatziki Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.38mg · 29% DV
B5
0.84mg · 17% DV
Biotin
4.2µg · 14% DV
Minerals
Phosphorus
300mg · 43% DV
Calcium
256mg · 26% DV
Selenium
14µg · 25% DV
Iodine
36µg · 24% DV
Sodium
310mg · 13% DV
Potassium ⭐
380mg · 11% DV
Protein Powder Tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder Tzatziki
To burn the 172 calories in 1 cup (medium) (200 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 Protein Powder Tzatziki?
Protein Powder Tzatziki is a protein-enriched take on cacık, the Turkish yogurt-and-cucumber dish usually seasoned with mint, garlic and salt. Depending on how it is made, cacık can be loose enough to eat like a chilled soup or thick enough to serve as a dip; this version fits naturally among mezze and sides.
Cool and tangy, it pairs the freshness of cucumber and herbs with creamy yogurt. Serve it alongside grilled meat, vegetables or warm flatbread, or spoon it into a wrap. It is notably protein-forward, with 12 g of protein per 100 g. For a lighter, more pourable texture, thin it with a little water and adjust the garlic and herbs to taste.
How Nutritious Is Protein Powder 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 Protein Powder Tzatziki Processed?
NOVA 3
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 Protein Powder Tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder 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
Protein Powder Tzatziki Fat Profile
SATURATED
1.56g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.16g
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.