Know what’s on your plate
Tzatziki
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 76 kcal —
- Protein 3.4 g 7%
- Carbohydrate 3.4 g 1%
- Fat 5.5 g 7%
- Saturated fat 3.6 g 18%
- Fibre 0.3 g 1%
- Sugars 3 g —
- Sodium 369 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 66 µg 7%
- Vitamin C 1 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.23 mg 2%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.1 mg 1%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 7 µg 2%
- Vitamin B12 0.1 µg 4%
Minerals
- Calcium 75 mg 6%
- Iron 0.22 mg 1%
- Magnesium 11 mg 3%
- Phosphorus 97 mg 8%
- Potassium 168 mg 4%
- Zinc 0.3 mg 3%
- Copper 0.01 mg 1%
- Manganese 0.05 mg 2%
- Selenium 1 µg 2%
- Iodine 22 µg 15%
Similar foods
Questions about Tzatziki
How do you stop tzatziki from turning watery?
Coarsely grate the cucumber, salt it lightly and leave it in a sieve for about 10 minutes. Squeeze it firmly in a clean tea towel before stirring it into thick, strained yoghurt.
What yoghurt is best for tzatziki?
Use thick Greek-style yoghurt or strained natural yoghurt so the dip stays creamy rather than runny. Full-fat yoghurt gives it a richer texture; plain yoghurt can be strained through muslin or a fine sieve first.
Can you make tzatziki ahead of time?
Yes. Chill it in a covered container for a few hours so the garlic and herbs flavour the yoghurt, then stir before serving. Keep it refrigerated and use within two days for the freshest texture.
What do you serve with tzatziki?
Serve it with warm pitta, grilled meat or vegetables, or spoon it alongside gyros and souvlaki. It also makes a cool dip for crudités.
What herbs go in tzatziki?
Dill is a classic choice; fresh mint is also common, either on its own or with dill. Add the herbs finely chopped, along with garlic and a little lemon juice or vinegar.
What can you use instead of yoghurt in tzatziki?
For a dairy-free version, use thick, unsweetened plant-based yoghurt, ideally one made from soya or coconut. Drain the grated cucumber well, since thinner alternatives can make the dip loose.
Can you freeze tzatziki?
Freezing is not recommended: the cucumber releases water and the yoghurt can separate as it thaws. Make only what you need, or keep leftovers chilled and stir them before serving.
Source: CoFID (UK) 12-547 · per 100 g · carbohydrate per EU label, fibre excluded
