Calories and Nutritions in Tzatziki Sauce

A 100g (3.5 oz) serving of tzatziki sauce made with full-fat Greek yogurt typically contains 90-130 calories. For example, CAVA Tzatziki has 90 calories per 100g. Boar's Head Tzatziki Greek Yogurt Dip contains 107 calories per 100g. Tzatziki made with non-fat Greek yogurt will have fewer calories, around 50-70 calories per 100g.

One kilogram (1000g, 35.27 oz) of tzatziki sauce made with full-fat Greek yogurt contains 900-1300 calories.

One cup (240g, 8.47 oz) of tzatziki sauce made with full-fat Greek yogurt contains 216-312 calories. One cup (240g) of tzatziki made with non-fat Greek yogurt provides 120-168 calories.

Tzatziki sauce provides some health benefits like offering probiotics for gut health and contributing to hydration due to its primary ingredients of Greek yogurt and cucumber. The health benefits of tzatziki sauce are provided in the following list:

• Source of Probiotics (from Greek Yogurt): Greek yogurt, the base of tzatziki, is rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. A healthy gut is linked to improved digestion, enhanced immune function, and even mental well-being. (Parvez, S., et al., 2006, "Probiotics and their fermented food products are beneficial for health").
• Good Source of Protein (from Greek Yogurt): Greek yogurt provides a good amount of high-quality protein, which is important for building and repairing tissues, satiety, and muscle maintenance. (Paddon-Jones, D. & Rasmussen, B.B., 2009, "Dietary protein recommendations and the prevention of sarcopenia").
• Provides Calcium and Phosphorus (from Greek Yogurt): Dairy components in tzatziki contribute calcium and phosphorus, essential minerals for strong bones and teeth. (Heaney, R.P., 2006, "Bone health").
• Hydrating Properties (from Cucumber): Cucumbers have a very high water content, which can contribute to overall hydration. They also provide small amounts of vitamins and minerals.
• Contains Beneficial Compounds from Garlic and Dill: Garlic, a common ingredient, contains allicin and other sulfur compounds known for their potential cardiovascular and immune benefits. Dill provides antioxidants and small amounts of vitamins. (Lau, B.H.S., et al., 1991, "Allium sativum (garlic) and atherosclerosis: A review").
• Low in Calories (especially if made with non-fat yogurt): Compared to many creamy dips and sauces, tzatziki, particularly when made with non-fat Greek yogurt, can be relatively low in calories while still being flavorful, making it a healthier condiment choice.

Tzatziki sauce’s high sodium content in some preparations can pose health issues when consumed on a regular basis. A list of the downsides of tzatziki sauce are shown below:

• Sodium Content: While homemade versions allow for sodium control, commercially prepared tzatziki sauces can be high in sodium due to added salt for flavor. Excessive sodium intake is linked to increased blood pressure. (He, F.J. & MacGregor, G.A., 2013, "Salt reduction lowers cardiovascular risk: meta-analysis of outcome trials").
• Fat Content (if made with full-fat yogurt): Tzatziki made with full-fat Greek yogurt will contain a significant amount of fat, including saturated fat. High intake of saturated fat can be a concern for cardiovascular health. (American Heart Association, "Saturated Fat").
• Lactose Content Can Cause Issues for Intolerant Individuals: Being dairy-based, tzatziki contains lactose. Individuals with lactose intolerance may experience digestive discomfort such as bloating, gas, or diarrhea after consuming it.
• Garlic Can Cause Digestive Upset or Bad Breath: For some individuals, the raw garlic in tzatziki can cause digestive issues or lead to garlic breath.
• Potential for Added Oils or Preservatives in Commercial Versions: Some store-bought tzatziki sauces may contain added vegetable oils, thickeners, or preservatives that some individuals prefer to avoid.

Yes, tzatziki sauce can be good for you, particularly when made with non-fat or low-fat Greek yogurt and consumed in moderation. Its primary ingredient, Greek yogurt, is a rich source of protein and probiotics, which are beneficial for gut health and satiety. (Guarner, F. & Malagelada, J.R., 2003, "Gut flora in health and disease"). Cucumbers add hydration and some vitamins, while garlic and dill provide antioxidants and other beneficial plant compounds. (Banerjee, S.K. & Maulik, S.K., 2002, "Effect of garlic on cardiovascular disorders: a review"). But the healthfulness can be diminished if it is made with full-fat yogurt (increasing saturated fat intake) or if it contains high levels of added sodium, as is common in some commercial preparations. Choosing or making versions with fresh ingredients, minimal salt, and lean yogurt will maximize its benefits. (Astrup, A., 2014, "Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies").

The primary ingredients in tzatziki that can contribute to weight loss benefits are Greek yogurt (especially non-fat or low-fat) and cucumber. Tzatziki sauce can be beneficial for weight loss when it replaces higher-calorie, higher-fat dips and sauces, and when made with lean ingredients.

Greek yogurt is high in protein, which is known to increase satiety and reduce hunger, leading to a lower overall calorie intake. (Westerterp-Plantenga, M.S., 2004, "The satiating power of protein-rich foods"). The protein can also help preserve muscle mass during weight loss. Cucumbers are very low in calories and high in water content, adding bulk and hydration to the dip without significantly increasing its energy density. This can help you feel fuller on fewer calories. (Rolls, B.J., et al., 2005, "Water incorporated into a food but not served with a food decreases energy intake in lean women"). Also garlic, another common ingredient, has been explored in some research for its potential anti-obesity effects, though this is less direct in the context of tzatziki. (Yang, J.Y., et al., 2012, "Garlic and its organosulfur compounds in cancer prevention"). Tzatziki sauce can contribute to weight gain if made with full-fat Greek yogurt and consumed in large quantities, or if paired with high-calorie dippers like fried pita bread.

The calorie content of tzatziki sauce changes based on the fat content of the Greek yogurt used as its base and, to a lesser extent, the amount of olive oil added. Traditional tzatziki made with full-fat Greek yogurt is the most calorie-dense, containing between 90 and 130 calories per 100g. This is due to the higher fat content of the yogurt itself. If additional olive oil is generously used, this can further increase the calorie count. Tzatziki made with low-fat Greek yogurt will have a moderate calorie content, generally ranging from 70 to 100 calories per 100g. The lowest calorie option is tzatziki made with non-fat Greek yogurt, which provides 50 to 70 calories per 100g, as it contains no fat from the yogurt. Vegan tzatziki, made with plant-based yogurts, can have a wide calorie range (70 to 150+ calories per 100g) depending on the base.

In traditional tzatziki sauce made with full-fat Greek yogurt, fat is often the most dominant macronutrient by calorie contribution, though protein and carbohydrates are also present in significant amounts. A 100g serving of full-fat tzatziki may contain 6-10g of fat (providing 54-90 calories), 3-5g of protein (providing 12-20 calories), and 4-7g of carbohydrates (providing 16-28 calories).

Fat becomes the most dominant macronutrient in this version because full-fat Greek yogurt contributes a substantial amount of milk fat, and often a small amount of olive oil is added, which is pure fat. (U.S. Department of Agriculture, FoodData Central, "Yogurt, Greek, plain, whole milk"). While Greek yogurt is also high in protein, the fat content in the full-fat version often means fat contributes slightly more to the total calories of the tzatziki. (Park, Y.W., et al., 2007, "Physicochemical characteristics of goat and sheep milk"). If non-fat Greek yogurt is used, then protein would likely become the most dominant macronutrient by weight, and carbohydrates and protein would be more balanced in terms of caloric contribution, with fat being negligible. (Astrup, A., 2014, "Yogurt and dairy product consumption to prevent cardiometabolic diseases). The tzatziki sauce macros will shift based on these ingredient choices.

The use of tzatziki sauce in desserts is virtually nonexistent and highly unconventional. Tzatziki sauce is characterized by its savory, tangy, and garlicky flavor profile, which is incompatible with the sweet characteristics expected in desserts. There are no known or established dessert dishes that feature tzatziki sauce as an ingredient. 

The origin of tzatziki sauce is rooted in the culinary traditions of the Eastern Mediterranean and Middle East, with strong ties to Greek and Turkish cuisines. Variations of yogurt-based sauces mixed with cucumber, garlic, herbs, and sometimes nuts have existed in these regions for centuries. The name "tzatziki" itself is believed to be derived from the Turkish word "cacık" (pronounced "jah-jik"), which refers to a more liquid or soup-like dish made with yogurt, cucumber, garlic, and often mint or dill.

The Greek version of tzatziki, made with strained (Greek) yogurt for a thicker consistency, shredded or diced cucumber, minced garlic, olive oil, lemon juice or vinegar, and fresh herbs like dill or mint, became particularly well-known internationally alongside the popularization of Greek cuisine. It serves as a cooling counterpoint to grilled meats, a refreshing dip for pita bread and vegetables, and an essential sauce for gyros and souvlaki. 

A classic dish that perfectly highlights tzatziki's role is the "Gyro." In this iconic Greek street food, seasoned meat (traditionally lamb, beef, or chicken) cooked on a vertical rotisserie is shaved off and served in a warm pita bread with tomatoes, onions, and a dollop of tzatziki.