½ cup (medium) of Tzatziki (120 g) has 72 calories. That works out to 60 calories per 100 g. It contains 5 g of carbs, 3.4 g of protein, 3.8 g of fat and 0.6 g of fiber. Its 132 mg of Calcium covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Tzatziki?

Cacık is a Turkish yogurt-and-cucumber dish, usually mixed with garlic and herbs such as mint or dill. Depending on how much water is added, it can be a spoonable side or a thinner, soup-like dish; it is related to, but not quite the same as, the thicker Greek-style dip often called Tzatziki.

In Turkey it commonly accompanies rice, grilled meats and other home-cooked meals, especially in warm weather. For English-speaking cooks, serve it chilled as a cooling side, or offer it with bread and vegetables for dipping. Yogurt gives it some protein, while cucumber keeps the dish fresh and light. Use thick yogurt for a creamier result, or thin it with a little water for a more spoonable consistency.

Tzatziki Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

2.8g

· 6% DV

Fat

3.2g

· 4% 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 30% · Protein 20% · Fat 50%

Tzatziki Vitamins & Minerals

Vitamins

0.13mg · 10% DV

B12

0.22µg · 9% DV

Biotin

2.2µg · 7% DV

0.32mg · 6% DV

Minerals

Calcium

110mg · 11% DV

Phosphorus

70mg · 10% DV

Sodium

170mg · 7% DV

Selenium

3.2µg · 6% DV

How Nutritious Is Tzatziki?

Nutrient density

Medium

55/ 100

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

41/ 100

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.

Tzatziki Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tzatziki

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Tzatziki Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Tzatziki Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Tzatziki Fat Profile

SATURATED

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Tzatziki

🥒vs🧀

Tzatziki vs Cheddar Cheese342 kcal fewer per 100 g

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Tzatziki vs Tulum Cheese310 kcal fewer per 100 g

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Tzatziki vs Milk4 kcal fewer per 100 g

→🥒vs🥛

Tzatziki vs Yogurt1 kcal fewer per 100 g

→

Foods Similar to Tzatziki

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

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White Cheese

270 kcal

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Cecil Cheese

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Cottage Cheese

98 kcal

Frequently Asked Questions About Tzatziki

How do you make Tzatziki?

Tzatziki is made by mixing yogurt with grated cucumber, garlic, salt, and herbs such as dill or mint. For a thicker dip, squeeze excess liquid from the cucumber first; chill the mixture before serving so the flavors can mingle.

What do you eat Tzatziki with?

Tzatziki goes well with grilled meats, kebabs, roasted vegetables, pita, and falafel. Serve it cold as a dip or spoon it alongside a meal. Its cool, tangy flavor balances smoky or spicy foods without needing to be heated.

What is the difference between Tzatziki and cacık?

Tzatziki and Turkish cacık share yogurt, cucumber, and often garlic, but cacık is commonly thinned with water and served as a cooling accompaniment or soup. Tzatziki is usually thicker and served as a dip, though recipes vary.

Should you peel cucumber for Tzatziki?

You do not have to peel cucumber for Tzatziki. Leave the skin on if it is tender and you want more texture; peel it if the skin is thick or waxy. Grate the cucumber and squeeze out excess water to keep the dip from becoming runny.

Can you make Tzatziki with regular yogurt?

Yes, regular plain yogurt works in Tzatziki, but the dip may be thinner than one made with Greek yogurt. Strain regular yogurt through a fine sieve or clean cloth, or drain the grated cucumber well, to help the finished dip hold its shape.

How much garlic should you put in Tzatziki?

Use garlic sparingly at first, then taste and add more if you want a stronger bite. Raw garlic becomes more noticeable as Tzatziki rests, so let the dip chill before adjusting the seasoning. For a milder version, leave the garlic out.

How long does homemade Tzatziki last in the fridge?

Homemade Tzatziki keeps for about two days in a covered container in the refrigerator. Cucumber releases water over time, so stir it before serving. Discard it if it has been left warm for an extended period or develops an unusual smell or appearance.

Can you freeze Tzatziki?

Freezing Tzatziki is not recommended. Yogurt can separate as it thaws, while cucumber becomes soft and watery, leaving the dip with a grainy or uneven texture. Make it fresh when possible and refrigerate leftovers instead.

Is Tzatziki Greek or Turkish?

Tzatziki is the English name commonly used for a Greek yogurt-and-cucumber dip; Turkish cacık is a closely related dish. Both have regional variations, but cacık is often served thinner, while Tzatziki is more often presented as a thick dip.

Can you make Tzatziki without dill?

Yes, Tzatziki can be made without dill. Mint is a common alternative, and some versions use parsley or no fresh herbs at all. Keep the yogurt, cucumber, and garlic as the base, then season to suit the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026