Mayonnaise vs tzatziki: which is healthier?

Tzatziki is more nutrient-dense, scoring 27/100 against 9/100 for mayonnaise. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Mayonnaise

9/100Low nutrient density

680 kcal per 100 g. 1 tbsp: 14 g

Tzatziki

27/100Lower nutrient density

90 kcal per 100 g. 2 tbsp: 30 g

Higher score

Which to pick for your goal

Fewer caloriesTzatziki680 vs 90 kcal per 100 g
More proteinTzatziki1 vs 6.4 g per 100 g
More fiberAbout even0 vs 0.2 g per 100 g
Less sugarMayonnaise0.6 vs 3.2 g per 100 g
More potassiumTzatziki20 vs 146 mg per 100 g
Less saturated fatTzatziki12 vs 1.9 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Mayonnaise, 100 g	Tzatziki, 100 g	Mayonnaise, 14 g	Tzatziki, 30 g
Calories	680 kcal	90 kcal	95 kcal	27 kcal
Protein	1 g	6.4 g	0.1 g	1.9 g
Carbohydrates	0.6 g	4.2 g	<0.1 g	1.3 g
Sugars	0.6 g	3.2 g	<0.1 g	1 g
Fiber	0 g	0.2 g	0 g	<0.1 g
Fat	75 g	5.5 g	10 g	1.6 g
Saturated fat	12 g	1.9 g	1.6 g	0.6 g
Vitamin C	0 mg	1.8 mg	0 mg	0.5 mg
Vitamin A	16 µg	5.3 µg	2.2 µg	1.6 µg
Potassium	20 mg	146 mg	2.8 mg	44 mg
Iron	0.2 mg	0.2 mg	<0.1 mg	<0.1 mg
Calcium	8 mg	76 mg	1.1 mg	23 mg
Magnesium	1 mg	12 mg	0.1 mg	3.5 mg
Sodium	635 mg	183 mg	89 mg	55 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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