Tzatziki is a popular yogurt-based dip and spread that's often used in Greek dishes. It's creamy and flavorful and typically made out of Greek yogurt, cucumbers, garlic, salt, olive oil, dill, and mint.
Tzatziki is a terrific lower-calorie alternative to higher-calorie dips, such as hummus and sour cream. It's readily available in grocery stores, but also straightforward enough to make at home.
Tzatziki Nutrition Facts
The following nutrition information is provided by the U.S. Department of Agriculture (USDA) for 2 tbsp of tzatziki sauce.
- Calories:130 calories
- Fat:14g
- Sodium:230mg
- Carbohydrates:1g
- Sugars:1g
- Fiber: 0g
- Protein:0g
- Calcium:12mg
Carbs
Two tablespoons of tzatziki contain 1 gram ofcarbohydrates and 1 gram of sugar; this allows the condiment to be considered both low-carb and low-sugar.
Fats
There are 2 grams of fat in 2 tablespoons of tzatziki which comes from ingredients like oil and whole milk or 2% yogurt.
Protein
Two tablespoons of tzatziki contain 0 grams of protein, but this may vary depending on the ingredients.
Vitamins and Minerals
Two tablespoons of tzatziki contain 100 IU of Vitamin A. Vitamin A is essential for healthy eyes and strong bones.
A serving of tzatziki also provides 19.9 mg of calcium, as well as 1.2 mg of Vitamin C.
Calories
Tzatziki is a low-calorie food. There are 24.9 calories in 2 tbsp of tzatziki.
Health Benefits
The nutritional profile of tzatziki contributes to its health benefits.
Flavor Without Extra Fat
Those who are on areduced-fat dietmight appreciate the flavor that tzatziki provides. It's a great way to enjoy an exciting condiment without consuming too much fat.Two tbsp of tzatziki has just 2 grams of fat.
Improved Heart Health
If your tzatziki is made with garlic, good news: It could be helpful for your heart.
According to one study, 600 to 1,500 mg of garlic extract was as effective as the drug Atenolol at reducing blood pressure over a 24-week period. Of course, you would have to eat a lot of tzatziki to get that much, considering that most recipes call for about 2 large cloves.
Increased Veggie Intake
It is recommended that most adults should eat 2.5 cups of vegetables every day, yet many Americans don't hit that goal. Tzatziki may entice some people to reach their recommended intake since the creamy dip is a great way to enjoy veggies like carrots, snap peas, or cucumbers.
Possible Protection Against Diabetes
Tzatziki typically contains dill, which offers many health benefits. One study, published in the JournalofTropical Medicine, for example, found that dill has blood sugar-lowering effects. "According to the reported antidiabetic effects of dill, it can be suggested for the management of diabetic patients," the study authors noted.
Improved Gut Health
Depending on the recipe, tzatziki is typically made with Greek yogurt, which contains probiotics. Probiotics are good bacteria that can help your gut achieve a healthy bacterial balance.
Allergies
More often than not, tzatziki is made with sour cream or Greek yogurt, both containing milk. Milk is a common allergen among Americans of all ages.
Varieties
Tzatziki will look and taste a bit different depending on who's making it—and where. In Greece, for example, tzatziki is commonly made with strained yogurt, cucumbers, garlic, salt, olive oil, lemon juice, and sometimes, with cattails or purslane. In Turkey, tzatziki is often served as a cold soup, and shredded carrots are frequently mixed into the sauce.
If you're buying tzatziki at the store, make sure to check its label. Some versions might use high-fat yogurt, rather than the low-fat yogurt you would use at home.
Storage and Food Safety
Store tzatziki in an airtight container in your refrigerator for up to five days.
How to Prepare
Many people use tzatziki as a dip for vegetables (such as carrots, celery, and olives) or crackers. It also makes a great dip for kabobs and falafel.
If you're making tzatziki at home, you can swap out the Greek yogurt or sour cream with a plant-based yogurt to make the dip dairy-free.
5 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
USDA. FoodData Central. Tzatziki.
Xiong XJ, Wang PQ, Li SJ, Li XK, Zhang YQ, Wang J. Garlic for hypertension: A systematic review and meta-analysis of randomized controlled trials.Phytomedicine. 2015. doi:10.1016/j.phymed.2014.12.013.
MyPlate. Vegetables.
Goodarzi MT, Khodadadi I, Tavilani H, Abbasi Oshaghi E. The role of anethum graveolens l. (Dill)In the management of diabetes.J Trop Med. 2016. doi:2016:1098916.
Food Allergy Research and Education. Milk Allergy.
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By Angela Haupt
Angela Haupt is a freelance journalist specializing in health, wellness, and nutrition. She was previously the Managing Editor of Health at U.S. News & World Report. Angela is a regular contributor with The Washington Post and has written for publications such as Women’s Health magazine, USA Today, and Newsday.
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