Tzatziki Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tzatziki.


There are 27 calories in Tzatziki.


Nutrition Facts
Serving Size:


tbsp (30 grams)

Amount Per Serving
Calories from Fat 20
Calories 27

% Daily Value*

Total Fat 2.2 grams

Saturated Fat 0.6 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 1.3 grams

Cholesterol 2.3 milligrams

Sodium 55 milligrams

Potassium 47 milligrams

Total Carbohydrates 1.3 grams

Dietary Fiber 0.1 grams

Sugars 1 grams
Protein 0.7 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Condiments > Sauces / Dressings / Dips > Sauces (Shelf-Stable)

How long would it take to burn off 25 KCal?
Walking (3mph) 7 minutes
Running (6mph) 3 minutes
Bicycling (10mph) 4 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tzatziki, a traditional Greek sauce, has gained worldwide popularity for its refreshing flavor and versatility. Made from a blend of yogurt, cucumber, garlic, and herbs, tzatziki offers a unique combination of flavor and health benefits. In this expert article, we will explore the features, benefits, and considerations of tzatziki, shedding light on why it has become a popular addition to various culinary creations.
Features of Tzatziki:

  1. Creamy and Refreshing: Tzatziki has a creamy texture that is both cooling and refreshing. The yogurt base provides a smooth consistency, while the addition of cucumber adds a pleasant crunch and a burst of freshness.
  2. Flavorful and tangy: Tzatziki is known for its spicy and tangy flavor profile. The combination of garlic, herbs (typically dill or mint) and a hint of lemon juice creates a harmonious blend of flavors that tantalize the taste buds.
  3. Versatile Culinary Companion: Tzatziki’s versatility is one of its key features. It serves as a delicious accompaniment to a wide range of dishes, including grilled meats, kebabs, flatbreads, falafel, gyros, salads, and even as a dipping sauce for vegetables and chips. Its ability to complement different cuisines makes it a versatile addition to any kitchen.

Benefits of Tzatziki:

  1. Nutritional Value: Tzatziki offers several health benefits due to its nutritious ingredients. Yogurt serves as an excellent source of protein, calcium, and probiotics, promoting digestive health and a healthy gut microbiome. Cucumber provides hydration, fiber, and essential vitamins and minerals, including vitamin K and potassium.
  2. Low-calorie option: Tzatziki is relatively low in calories compared to many other sauces and dressings. With only 27 calories per serving (2 tablespoons), it can be enjoyed guilt-free as a tasty alternative to higher-calorie options.
  3. Heart-healthy ingredients: The inclusion of yogurt in tzatziki provides heart-healthy benefits. Yogurt is known to help lower blood pressure and reduce the risk of cardiovascular disease.
  4. Antioxidant and anti-inflammatory properties: The herbs and garlic used in tzatziki are rich in antioxidants, which help protect against cellular damage caused by free radicals. In addition, garlic has anti-inflammatory properties that can help reduce inflammation in the body.


  1. Sodium content: While tzatziki is generally a healthy choice, it is important to be aware of its sodium content. Sodium levels can vary depending on the recipe or brand. Individuals on a low-sodium diet should be mindful of their overall sodium intake and consider using tzatziki in moderation or opting for low-sodium options.
  2. Dairy allergies or intolerances: Tzatziki contains yogurt, which is a dairy product. Individuals with lactose intolerance or dairy allergies should seek non-dairy alternatives or use caution when consuming tzatziki.

The bottom line:
Tzatziki is a delicious sauce that adds a refreshing and tangy flavor to many dishes. Its creamy texture, flavorful taste and versatility make it a popular choice among food lovers. With its nutritional benefits, low-calorie nature, and potential to improve heart health, tzatziki offers a delicious and healthy option for individuals looking to enhance their culinary experiences. However, it’s important to be aware of the sodium content and to consider any dietary restrictions or allergies. Incorporating tzatziki into your meals can bring a touch of Greek-inspired goodness to your dining table.

Questions and Answers

Can I make tzatziki at home?

Absolutely you can! Tzatziki is relatively easy to make at home. All you need are a few simple ingredients such as yogurt, cucumbers, garlic, herbs and lemon juice. There are numerous recipes available online that provide step-by-step instructions on how to make homemade tzatziki to your liking.

Is tzatziki good for vegetarians and vegans?

Traditional tzatziki recipes typically use dairy yogurt, making it suitable for lacto-vegetarians. However, for vegans or those with dairy allergies, there are alternatives, such as using plant-based yogurts made from soy, almond, or coconut milk. These variations can provide a vegan-friendly option without compromising the creamy texture and tangy flavor of tzatziki.

How long does tzatziki typically keep in the refrigerator?

Tzatziki can be stored in an airtight container in the refrigerator for up to 3-5 days. It is important to note that the cucumbers in the tzatziki may release water over time, which can affect the consistency. If you notice any separation or significant changes in texture, it is advisable to discard.

Can I freeze tzatziki?

Freezing tzatziki is not recommended as the texture and consistency may change upon thawing. The yogurt base may become watery and lose its creamy texture. It is best to enjoy tzatziki fresh or store in the refrigerator for short-term use.

Are there variations of tzatziki?

While the classic tzatziki recipe remains popular, there are variations that incorporate additional ingredients to enhance the flavor. Some variations include the addition of grated carrots, roasted red peppers, or even avocado. These variations can add a unique twist to traditional tzatziki and provide exciting flavor combinations to explore.
<P>Please note that the answers provided are general guidelines, and individual preferences or dietary restrictions may require adjustments or modifications to the recipes or ingredients used in tzatziki.