Calories in Tzatziki
Tzatziki is a traditional Greek dip made from strained yogurt, cucumbers, garlic, olive oil, and herbs like dill or mint. It is a low-calorie, high-protein condiment that provides probiotics and healthy fats.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 1 tbsp (16g) | 17 | 0.5g | 0.9g | 1.3g |
| 1 oz (28g) | 1 oz (28g) | 31 | 1g | 1.7g | 2.3g |
| 1 serving (31 g) | 1 serving (31 g) | 34 | 1.1g | 1.9g | 2.6g |
Health Benefits
Rich in probiotics which support digestive health and a strong immune system.
High protein content from yogurt helps promote satiety and muscle maintenance.
Low glycemic index makes it a safe and healthy option for blood sugar management.
Nutrition Tips
- Use Greek yogurt for a thicker texture and higher protein content.
- Squeeze excess water from grated cucumbers to keep the sauce creamy and nutrient-dense.
- Add fresh dill or mint for antioxidant benefits and flavor without extra calories.
- Opt for homemade versions to better control sodium and oil levels.
- Use it as a healthy, low-calorie substitute for mayonnaise in sandwiches and wraps.
GAYA Tracking Tip
For accurate results, photograph the bowl clearly; if it is a side dip, place it next to your main dish so GAYA can estimate the volume accurately.
Frequently Asked Questions
Is Tzatziki keto-friendly?+
Yes, it is very low in carbohydrates and contains healthy fats, making it an excellent choice for ketogenic diets.
How does it compare to mayonnaise?+
Tzatziki is significantly lower in calories and saturated fats while providing more protein and beneficial probiotics.
Can it help with weight loss?+
Yes, its high protein and water content from cucumber can help you feel full while consuming fewer calories compared to other dips.
Track Tzatziki calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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