Dairy
How many calories in Tzatziki Sauce?
A refreshing yogurt and cucumber sauce, perfect for dips and dressings.
Per 100 g
95 kcal
2 tablespoons
30 kcal
(30 g)
| Protein | Carbs | Fat |
|---|---|---|
| 3 g / 100g | 4 g / 100g | 7 g / 100g |
In numbers
Where the calories come from
Protein 13% · Carbs 18% · Fat 69%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 2 tablespoons (30 g, 30 kcal) is 2% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
- Burning 2 tablespoons takes about 7 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Tzatziki Sauce is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 202 kcal per 100 g.
| Food | kcal / 100 g | Protein / 100 g |
|---|---|---|
| Tzatziki Sauce | 95 | 3 g |
| Savory Frittata | 120 | 8.5 g |
| Savory Corn Pudding | 130 | 4 g |
| Chicken Olive Tapenade | 220 | 20 g |
| Creamy Smoked Salmon Dip | 250 | 18 g |
| Zucchini Lemon Muffins | 290 | 4 g |
Nutrition data updated June 12, 2026.
Serving sizes
| Serving | Grams | Calories |
|---|---|---|
| 2 tablespoons | 30 g | 30 kcal |
| 100g | 100 g | 95 kcal |
| 1 serving | 50 g | 48 kcal |
Health score
6/10
Weight loss suitability
Low in calories, making it a great condiment choice.
Frequently asked questions
- What is tzatziki made of?
- It's made from yogurt, cucumbers, garlic, and herbs, providing refreshing flavor.
- How can I use tzatziki?
- It's perfect as a dip, spread, or dressing for salads and wraps.
- Is tzatziki healthy?
- Yes, it's low in calories and contains beneficial probiotics from yogurt.
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