Tzatziki

Tzatziki is a refreshing and creamy Greek sauce or dip traditionally made with thick strained yogurt, grated cucumber, garlic, and fresh dill or mint. It hails from Greece and the broader Eastern Mediterranean, where it's a staple accompaniment to grilled meats, pita bread, and fresh vegetables. The preparation often includes a splash of lemon juice or vinegar and a drizzle of olive oil for extra flavor.

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🍽️ Nutrition at a glance

This dip is generally low in carbohydrates and high in protein, thanks to the yogurt base, while its fat content can vary depending on whether full-fat or low-fat yogurt is used. A typical 2-tablespoon serving provides a good source of calcium, probiotics, and some vitamin B12, with a rough calorie estimate of 30-50 calories.

Nutrition breakdown

Calories	60 kcal
Protein	3 g
Carbs	4 g
Fat	3 g
Fiber	0.5 g
Sugar	3 g
Sodium	300 mg
Calcium	100 mg
Potassium	150 mg
Phosphorus	80 mg
Vitamin B12	0.3 mcg
Riboflavin (B2)	0.1 mg
Vitamin C	2 mg
Vitamin A	15 IU
Magnesium	10 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, tzatziki is a cornerstone of Greek meze (appetizer) culture and is almost always present at festive gatherings. Nutritionally, it's unique because it combines the gut-health benefits of probiotic-rich yogurt with the hydrating properties of cucumber, making it both a flavorful and functional food.