How healthy is tzatziki?
Is tzatziki healthy? Yes, for most people. Tzatziki scores 27/100 on the HowHealthyIs Score: 100 g provides 90 kcal, 6.4 g protein and 76 mg calcium. Tzatziki is strained yogurt with cucumber, garlic and dill: a dip with protein and calcium that is far lighter than mayonnaise or cream-based sauces. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tzatziki ranks higher than 27% of them.
Counts in favor (% daily value per 100 kcal)
- Protein14%
- Calcium7%
- Potassium3%
- Magnesium3%
- Vitamin E2%
- Vitamin C2%
- Iron1%
- Fiber1%
- Vitamin A1%
Counts against
- Saturated fat11%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 34 minus 19 = 15. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tzatziki?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 90 kcal | 27 kcal | |
| Protein | 6.4 g | 1.9 g | 4% |
| Carbohydrates | 4.2 g | 1.3 g | 0% |
| Fiber | 0.2 g | <0.1 g | 0% |
| Sugars | 3.2 g | 1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.5 g | 1.6 g | 2% |
| Saturated fat | 1.9 g | 0.6 g | 3% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 5.3 µg | 1.6 µg | 0% |
| Vitamin C | 1.8 mg | 0.5 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | <0.1 mg | 1% |
| Vitamin K | 5.7 µg | 1.7 µg | 1% |
| Vitamin B12 | 0.5 µg | 0.2 µg | 6% |
| Folate | 6.3 µg | 1.9 µg | 0% |
| Minerals | |||
| Calcium | 76 mg | 23 mg | 2% |
| Iron | 0.2 mg | <0.1 mg | 0% |
| Potassium | 146 mg | 44 mg | 1% |
| Magnesium | 12 mg | 3.5 mg | 1% |
| Zinc | 0.4 mg | 0.1 mg | 1% |
| Sodium | 183 mg | 55 mg | 2% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard tzatziki?
We estimate tzatziki from this standard recipe (serves 12, about 738 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Greek yogurt | 500 g |
| 1 cucumber, grated and squeezed | 200 g |
| 2 cloves garlic | 10 g |
| 1 tbsp olive oil | 15 g |
| 1 tsp vinegar | 5 g |
| Fresh dill | 5 g |
| Salt | 3 g |
Why is tzatziki good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- A sauce for grilled meat, fish or vegetables
- Dipping raw vegetables instead of chips
What should you watch out for?
- Made with full-fat Greek yogurt it still carries some saturated fat.
- Shop versions can be saltier than homemade.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.