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Tahini tzatziki Calories
Protein-containing yogurt, tahini, cucumber and garlic dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tahini tzatziki (60 g) has 78 calories. That works out to 130 calories per 100 g. It contains 3.8 g of carbs, 3.1 g of protein, 5.6 g of fat and 0.9 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tahini tzatziki Nutrition Facts
Selected: 1 serving (medium) · 60 g
78
KCAL / 60G
Carbs
3.8g
· 1% DV
Protein
3.1g
· 6% DV
Fat
5.6g
· 7% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 16% · Fat 65%
Tahini tzatziki nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 67 mg | 3% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 3.1 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 Tahini tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 78 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 1 ounce (small) | 28 g | 36 kcal |
| 2 tablespoon (medium) | 30 g | 39 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (large) | 100 g | 130 kcal |
| 1 pack (large) | 150 g | 195 kcal |
| 1 cup (large) | 240 g | 312 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Tahini tzatziki
What is tahini tzatziki?
Tahini tzatziki is a cool yogurt dip made with tahini, cucumber and garlic. It combines the tangy, refreshing character of tzatziki with tahini’s rich sesame flavor and is often served as a dip or meze.
How do you make tahini tzatziki?
Mix yogurt with tahini and crushed garlic, then stir in grated or finely chopped cucumber. Add a little cold water if needed to loosen the mixture, and finish with olive oil, herbs or a squeeze of lemon.
What do you serve with tahini tzatziki?
Serve tahini tzatziki with grilled meat, kebabs, roasted vegetables, falafel or warm flatbread. Its cool, tangy flavor pairs especially well with smoky or spicy foods, and it also works as a dip for raw vegetables.
How is tahini tzatziki different from regular tzatziki?
Tahini tzatziki includes sesame paste, while regular tzatziki usually relies on yogurt, cucumber, garlic and herbs. The tahini version tastes nuttier and tends to feel thicker and richer.
Should you grate or dice cucumber for tahini tzatziki?
Either works for tahini tzatziki. Grated cucumber blends into the yogurt for a smoother dip, while small diced pieces give it a chunkier texture; squeeze out excess liquid if you want a thicker result.
How do you keep tahini tzatziki from getting watery?
To keep tahini tzatziki thick, squeeze excess liquid from grated cucumber and add any water gradually. You can also stir the cucumber in shortly before serving, since it releases moisture as the dip sits.
Can you make tahini tzatziki with Greek yogurt?
Yes, Greek yogurt works well in tahini tzatziki and gives it a thicker, creamier texture. If the mixture becomes too dense, stir in cold water a little at a time until it is easy to dip or spoon.
Is tahini tzatziki served hot or cold?
Tahini tzatziki is served cold. Chilling it briefly helps the garlic, yogurt and tahini flavors come together; stir it before serving because cucumber can release a little liquid as it rests.
How long does tahini tzatziki keep in the fridge?
Keep tahini tzatziki covered and refrigerated, and aim to eat it within two days for the best texture. Cucumber may release water during storage, so stir the dip before serving and discard it if it smells or looks spoiled.
Can you freeze tahini tzatziki?
Freezing is not recommended for tahini tzatziki. Yogurt can separate and cucumber becomes soft and watery after thawing, leaving the dip with a grainy texture; it is better made fresh or kept chilled for a short time.
Tahini tzatziki Vitamins & Minerals
Vitamins
B2
0.11mg · 8% DV
B12
0.19µg · 8% DV
Biotin
1.26µg · 4% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
78mg · 11% DV
Calcium
98mg · 10% DV
Iodine
11µg · 7% DV
Potassium ⭐
107mg · 3% DV
Sodium
67mg · 3% DV
Tahini tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tahini tzatziki
To burn the 78 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 Tahini tzatziki?
Tahinli cacık is a Turkish-style variation on cacık: a cool yogurt dip mixed with cucumber and often garlic, with tahini stirred in for a nutty, fuller flavour. It can be made thick for dipping or loosened with water, depending on how it will be served.
In Turkey, it commonly appears as a refreshing meze or a side dish, especially alongside grilled vegetables and meat; it also works with bread or a simple rice-based meal. The yogurt contributes protein, while tahini makes the dip more substantial. For a lighter version, use a little less tahini and loosen the yogurt with water, then finish with herbs or a small drizzle of olive oil.
How Nutritious Is Tahini 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 Tahini 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 Tahini tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Tahini 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
Tahini tzatziki Fat Profile
SATURATED
0.88g
MONOUNSATURATED
1.99g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 97:1
Above the ideal 4:1 (97:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.