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🥣
Seaweed tzatziki Calories
Source of protein and iodine
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Seaweed tzatziki (60 g) has 46 calories. That works out to 76 calories per 100 g. It contains 3.1 g of carbs, 2.7 g of protein, 2.3 g of fat and 0.5 g of fiber. Its 45 µg of Iodine covers 30% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Seaweed tzatziki Nutrition Facts
Selected: 1 serving (medium) · 60 g
46
KCAL / 60G
Carbs
3.1g
· 1% DV
Protein
2.7g
· 5% DV
Fat
2.3g
· 3% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 25% · Fat 47%
Seaweed tzatziki nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.41 g | 7% |
| Trans fat | 0.06 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 2.7 g | 5% |
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 Seaweed tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 46 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (small) | 28 g | 21 kcal |
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 100 g | 100 g | 76 kcal |
| 1 serving (large) | 100 g | 76 kcal |
| ½ cup (medium) | 120 g | 91 kcal |
| 1 cup (large) | 240 g | 182 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Seaweed tzatziki
What is seaweed tzatziki made of?
Seaweed tzatziki is a chilled yogurt dip or side dish with edible seaweed mixed in. Recipes often include cucumber, garlic, olive oil, and herbs, but there is no single fixed formula; the kind of seaweed used can change its flavor.
Does seaweed tzatziki taste fishy?
Seaweed tzatziki usually tastes tangy and creamy, with a mild briny or ocean-like note rather than a fishy taste. The seaweed variety matters: strongly flavored seaweed can dominate, while cucumber, garlic, and fresh herbs soften its flavor.
How do you stop seaweed tzatziki from getting watery?
To keep seaweed tzatziki thick, squeeze excess liquid from grated cucumber and drain rehydrated seaweed well before mixing. Use thick yogurt and add any water gradually. If liquid separates after chilling, stir the dip before serving.
Which seaweed is best for seaweed tzatziki?
There is no one required seaweed for seaweed tzatziki. Choose an edible seaweed sold for food with a flavor you enjoy, and start with a small amount so it does not overpower the yogurt. Avoid unidentified seaweed gathered from the shore.
Is seaweed tzatziki the same as Greek tzatziki?
Seaweed tzatziki is a variation on tzatziki, not a separate traditional recipe with one standard ingredient list. It keeps the familiar yogurt-based character, while the added seaweed brings a briny flavor that ordinary cucumber tzatziki does not have.
Can you make seaweed tzatziki with dried seaweed?
Yes, dried seaweed can be used in seaweed tzatziki. Rehydrate it according to its package directions, then drain it thoroughly and chop it finely before mixing it in. Taste before adding salt, since some dried seaweed is already salty.
Can seaweed tzatziki be frozen?
Freezing seaweed tzatziki is not recommended. Yogurt tends to separate and turn grainy after thawing, while cucumber can release extra water. Make only what you can refrigerate and serve fresh for the best texture.
What can you serve with seaweed tzatziki?
Serve seaweed tzatziki as a dip with flatbread, raw vegetables, or crackers, or spoon it alongside grilled fish and vegetables. Its cool, tangy yogurt base works especially well with simply seasoned foods that let the seaweed flavor come through.
Can seaweed tzatziki be used as a sauce?
Yes, seaweed tzatziki works as a sauce for grain bowls, roasted vegetables, or grilled fish. Keep it thicker for topping, or stir in a little water or lemon juice to make it easier to drizzle.
How much iodine does seaweed tzatziki contain?
There is no reliable iodine amount for seaweed tzatziki without knowing the seaweed species and quantity used. Seaweed iodine levels vary widely, so the dish should not be treated as a precise iodine source; anyone managing thyroid disease should ask a clinician about their intake.
Seaweed tzatziki Vitamins & Minerals
Vitamins
B12
0.25µg · 10% DV
B2
0.11mg · 8% DV
B5
0.23mg · 5% DV
Biotin
1.26µg · 4% DV
Minerals
Iodine
45µg · 30% DV
Phosphorus
69mg · 10% DV
Calcium
87mg · 9% DV
Sodium
186mg · 8% DV
Potassium ⭐
111mg · 3% DV
Seaweed tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seaweed tzatziki
To burn the 46 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 Seaweed tzatziki?
Seaweed tzatziki is a yogurt-based dip inspired by the familiar Greek and Turkish-style tzatziki, with seaweed adding a briny, marine note. Recipes may include cucumber, garlic or fresh herbs, though the type of seaweed and other additions vary.
Cool and tangy from the yogurt, it makes an easy dip for vegetables or flatbread, and pairs especially well with grilled fish, roasted vegetables or a mezze spread. It fits naturally on summer tables and can be served as a light side alongside a main meal. Yogurt provides protein, while seaweed contributes iodine. For a looser, lighter dip, thin it with a little water and go easy on added salt.
How Nutritious Is Seaweed 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 Seaweed 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 Seaweed tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Seaweed 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
Seaweed tzatziki Fat Profile
SATURATED
1.41g
MONOUNSATURATED
0.61g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.