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Thick tzatziki Calories
Yogurt-based cucumber and garlic dip; contains protein and calcium.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (thick) of Thick tzatziki (60 g) has 41 calories. That works out to 68 calories per 100 g. It contains 2.5 g of carbs, 2.2 g of protein, 2.3 g of fat and 0.3 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Thick tzatziki Nutrition Facts
Selected: 2 tablespoon (thick) · 60 g
41
KCAL / 60G
Carbs
2.5g
· 1% DV
Protein
2.2g
· 4% DV
Fat
2.3g
· 3% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 22% · Fat 53%
Thick tzatziki nutrition facts table · 2 tablespoon (thick) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0.05 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 2.2 g | 4% |
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 2 Tablespoons of Thick tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (thick) | 60 g | 41 kcal |
| 1 piece (mini) | 25 g | 17 kcal |
| 1 tablespoon (thick) | 30 g | 20 kcal |
| 1 serving (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 4 tablespoon (medium) | 120 g | 82 kcal |
| ½ cup (half) | 120 g | 82 kcal |
| 1 serving (medium) | 150 g | 102 kcal |
| 1 serving (large) | 220 g | 150 kcal |
| 1 cup (medium) | 240 g | 163 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Thick tzatziki
What is thick tzatziki made of?
Thick tzatziki is made with thick yogurt, grated cucumber, garlic and salt, often finished with olive oil and herbs. The cucumber is usually drained or squeezed so it does not loosen the yogurt.
How do you make thick tzatziki at home?
To make thick tzatziki, mix grated, well-drained cucumber with thick yogurt, crushed garlic and salt. Add chopped dill or mint if you like, then chill briefly and drizzle with olive oil before serving.
How is thick tzatziki different from Greek tzatziki?
Thick tzatziki and Greek tzatziki are very similar yogurt-and-cucumber dips, commonly flavored with garlic and herbs. Recipes vary by household; Turkish cacık is often served thinner, while this thick version is made to hold its shape.
What should you serve with thick tzatziki?
Serve thick tzatziki with grilled meat, kebabs, roasted vegetables or warm flatbread. Its cool, tangy taste works especially well alongside spicy or richly seasoned food, and it can also be offered as a dip with raw vegetables.
Why does thick tzatziki turn watery?
Thick tzatziki turns watery when grated cucumber releases liquid into the yogurt, especially after salting or standing. Squeeze excess moisture from the cucumber and add salt shortly before serving to help preserve its spoonable texture.
Can you make thick tzatziki ahead of time?
Yes, you can prepare thick tzatziki ahead, but cucumber can release water as it sits. For the best texture, mix the yogurt and seasonings in advance, then stir in the drained cucumber closer to serving.
How long does thick tzatziki last in the fridge?
Thick tzatziki generally keeps for 2–3 days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an unusual smell or a change in color.
Can you freeze thick tzatziki?
Freezing thick tzatziki is not recommended because the yogurt and cucumber can separate and become grainy after thawing. Make only what you can use within a few days and keep it refrigerated.
Can thick tzatziki be made without garlic?
Yes, thick tzatziki can be made without garlic. The cucumber and yogurt still give it a fresh, tangy flavor; add dill, mint or a little lemon juice if you want more brightness.
Is thick tzatziki a healthy dip?
Thick tzatziki can be a nourishing dip, since yogurt provides protein and calcium and cucumber adds freshness. Its overall nutrition varies with the yogurt and the amount of salt or olive oil used.
Thick tzatziki Vitamins & Minerals
Vitamins
B12
0.25µg · 10% DV
B2
0.1mg · 8% DV
Biotin
1.26µg · 4% DV
B5
0.2mg · 4% DV
Minerals
Phosphorus
57mg · 8% DV
Calcium
71mg · 7% DV
Sodium
156mg · 7% DV
Selenium
1.86µg · 3% DV
Potassium ⭐
93mg · 3% DV
Thick tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Thick tzatziki
To burn the 41 calories in 2 tablespoon (thick) (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 Thick tzatziki?
Thick tzatziki is a spoonable Turkish-style cacık made with yogurt and finely grated cucumber. Garlic is common, and fresh or dried mint or dill may be added; using strained yogurt or less liquid gives it its substantial texture.
Cool, tangy and gently garlicky, it is served in Turkey as a meze or alongside everyday meals, especially in warm weather. A little olive oil on top is a familiar finishing touch. Yogurt contributes protein and calcium, while cucumber keeps the dip fresh and light-tasting. Serve it with grilled vegetables, meat or warm flatbread, or loosen it with a splash of water if you prefer a lighter consistency.
How Nutritious Is Thick 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 Thick 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 Thick tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Thick 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
Thick tzatziki Fat Profile
SATURATED
1.38g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.