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Tzatziki Calories
Greek yogurt, cucumber, garlic dip
CALORIES
GI
POTASSIUM
FIBER
Tzatziki Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
4.5g
· 29%
Protein
3.2g
· 21%
Fat
3.5g
· 50%
Fiber
0.5g
Tzatziki Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
B12
0.25µg · 10% DV
B5
0.4mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Sodium
180mg · 8% DV
Phosphorus
55mg · 8% DV
Tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Tzatziki Contain Allergens?
Contains these allergens:
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
2.2g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tzatziki
Tzatziki — Frequently Asked Questions
Is tzatziki a processed food?
Commercial tzatziki is a processed product because ingredients such as yogurt, cucumber, garlic, and seasonings are combined and prepared for sale. Processed does not automatically mean unhealthy, but salt, added sugar, and preservatives can vary between brands.
How long does tzatziki last after opening?
Keep opened tzatziki tightly covered in the refrigerator and use it within the time stated on the package. Because it contains dairy, it should not be left at room temperature for long.
Can you freeze tzatziki?
You can freeze it, but thawing often causes the yogurt to separate and the cucumber to release water. Fresh tzatziki generally has the best texture and flavor.
Why does tzatziki become watery, and how can you prevent it?
Cucumber naturally releases water over time, which can thin the dip. Draining grated cucumber well and stirring before serving helps maintain a thicker consistency.
What is the difference between tzatziki and Turkish cacık?
Tzatziki is usually thicker, often made with strained yogurt, and commonly has a stronger garlic flavor. Turkish cacık is often thinner and may be served more like a chilled soup or a light side dish.
What foods go well with tzatziki?
Tzatziki pairs well with grilled chicken, fish, meatballs, falafel, roasted vegetables, and whole-grain pita. Its cool, tangy flavor is especially useful alongside spicy or richer foods.
Is tzatziki good after a workout?
Tzatziki can be part of a post-workout meal, especially alongside a protein-rich main dish and a carbohydrate source. On its own, it is not usually a complete recovery meal.
Is tzatziki always a good source of probiotics?
Tzatziki may provide live cultures when it is made with yogurt containing active cultures, but this is not guaranteed in every ready-made product. Check the label for live or active cultures if that is important to you.
Can people with lactose intolerance or a milk allergy eat tzatziki?
People with a milk allergy should avoid tzatziki because yogurt contains milk proteins. People with lactose intolerance may tolerate small amounts differently, while lactose-free versions can be a practical alternative.
Can the garlic in tzatziki upset your stomach?
Raw garlic can trigger heartburn, gas, or bloating in some people, particularly those with reflux or irritable bowel syndrome. Choosing a milder version or starting with a small serving may help.
Have another question about Tzatziki?
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Nutrition data compiled from USDA FoodData Central and scientific sources.