Calories in tzatziki sauce
A typical serving of tzatziki sauce provides about 41 calories. Here are the full macros and nutrition facts.
Per serving · 3 tablespoons (45 g)
Calories
41kcal
Protein
2.3g
Carbs
2g
Fat
2.7g
Per 100 g
| Calories | 90 kcal |
| Protein | 5.2 g |
| Carbs | 4.5 g |
| Fat | 6 g |
| Saturated fat | 3.5 g |
| Fiber | 0.5 g |
| Sugars | 3 g |
| Sodium | 320 mg |
Data based on Open Food Facts and public nutrition databases.
A creamy Mediterranean sauce made with Greek yogurt, grated cucumber, garlic, olive oil, and dill.
Nutritional benefits
- High protein content for a sauce
- Probiotics beneficial for gut health
- Low in calories compared to mayonnaise
How to prepare it
- 1.Drain cucumber well to prevent a watery sauce
- 2.Use plain, unsweetened Greek yogurt
- 3.Let it sit so the garlic infuses the yogurt
Lighter alternatives
Soy yogurt with dill
Dairy-free (vegan) option
Cottage cheese dip
Even higher in protein
Baba ganoush
Different flavor but healthy vegetable base
Healthy tip
It is the perfect alternative to cream-based sauces for dipping vegetable sticks.
Frequently asked questions
Is it healthy?
Yes, it is one of the most nutritionally balanced sauces.
Can I use regular yogurt?
Yes, but it will be much thinner.
Can it be frozen?
No, the yogurt and cucumber lose their texture when thawed.
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