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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, tzatziki is a highly nutritious condiment. It is relatively low in calories compared to mayonnaise-based dips and provides a good balance of protein and healthy fats, along with probiotics from the yogurt base.
A 100g serving of tzatziki contains approximately 100 calories and 5g of protein. It also provides about 6g of carbohydrates and 7g of fat, making it a nutrient-dense addition to meals.
Traditional tzatziki is not vegan as it is made with Greek yogurt, which is a dairy product. However, vegan versions can be prepared using plant-based yogurts made from soy, almonds, or cashews.
Yes, the core ingredients of tzatziki—yogurt, cucumber, garlic, olive oil, and herbs—are naturally gluten-free. If buying store-bought versions, always check the label for potential thickeners or cross-contamination.
Tzatziki is generally keto-friendly because it is low in carbohydrates, with only about 6g per 100g serving. Its moderate fat and protein content fits well within a ketogenic or low-carb lifestyle.
Tzatziki has a cool, refreshing, and tangy flavor. The creaminess of the yogurt is balanced by the crispness of the cucumber, the sharp bite of fresh garlic, and the brightness of lemon juice and herbs like dill or mint.
Tzatziki should be kept in an airtight container in the refrigerator. It typically lasts for 3 to 5 days; you may need to stir it before serving as the cucumber can release water over time.
tzatziki sauce is a versatile ingredient found in cuisines around the world. With 100 calories per 100g and 5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the condiment category with complete nutrition information.
View all condiment →Discover 0 recipes featuring tzatziki sauce with step-by-step instructions.
Browse recipes →Freezing is not recommended for tzatziki. The freezing and thawing process ruins the texture of the yogurt, causing it to separate and become grainy, while the cucumbers lose their characteristic crunch.
The Greek yogurt used in tzatziki contains live active cultures (probiotics) that support gut health and improve digestion. These beneficial bacteria help maintain a healthy balance in the microbiome and can boost immune function.
Tzatziki is traditionally served with grilled meats like gyros and souvlaki. It also works perfectly as a healthy dip for pita bread and raw vegetables, a creamy salad dressing, or a flavorful spread for wraps and sandwiches.
