Tzatziki sauce

Tzatziki is a creamy, refreshing dip or sauce made from strained yogurt, grated cucumber, garlic, olive oil, and herbs like dill or mint. It's a staple in Greek and Middle Eastern cuisine, often served as a condiment with grilled meats, in gyros, or as a dip with pita bread.

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🍽️ Nutrition at a glance

Tzatziki is relatively low in carbohydrates but can be moderate in fat, depending on the yogurt and oil used. It provides a good source of protein from the yogurt, along with probiotics for gut health, and a rough calorie count is around 50-80 calories per 2-tablespoon serving.

Nutrition breakdown

Calories	70 kcal
Protein	3 g
Carbs	4 g
Fat	5 g
Fiber	0.5 g
Sugar	3 g
Sodium	350 mg
Calcium	100 mg
Potassium	180 mg
Phosphorus	90 mg
Vitamin B12	0.3 mcg
Riboflavin (B2)	0.1 mg
Selenium	3 mcg
Zinc	0.7 mg
Magnesium	12 mg

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

💡 What's interesting

Culturally, tzatziki is a symbol of Mediterranean hospitality and is often part of meze spreads. Nutritionally, it's unique because the fermentation process in yogurt adds beneficial probiotics, making it not just flavorful but also supportive of digestive health.