Tzatziki
Good nutritional profile
Greek dip of strained yogurt, grated cucumber, garlic and olive oil.
Tzatziki is a Greek sauce and dip of thick strained yogurt mixed with grated, squeezed cucumber, garlic, olive oil, dill and a little lemon juice or vinegar. Per 100 g it has about 104 kcal, 6 g of protein and 7 g of fat, with under 5 g of carbohydrate, mostly milk sugar. Made with 2% Greek yogurt instead of whole-milk yogurt, it has about 30% less fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.3g | 11.3% |
| Fat | 6.9g | 9.9% |
| Carbs | 4.6g | 1.5% |
| Simple Sugars | 1.61g | Estimate |
| Complex Carbs | 2.99g | Estimate |
| Water | 81g | 3.2% |
| Calories | 104 | 4.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.08 | g | 10.4% |
| Monounsaturated | 4.01 | g | 16.0% |
| Polyunsaturated | 0.7 | g | 5.4% |
| Omega-3 | 0.21 | g | Estimate |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 0.49 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.48 | mg |
| Vitamin E | 0.54 | mg |
| Selenium | 6.78 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 5.3 | mcg | 0.6% |
| vitamin B1 | 0.026 | mg | 2.2% |
| vitamin B2 | 0.199 | mg | 15.3% |
| vitamin B3 | 0.188 | mg | 1.2% |
| vitamin B6 | 0.07 | mg | 4.1% |
| vitamin B9 | 6.7 | mcg | 1.7% |
| vitamin B12 | 0.504 | mcg | 21.0% |
| vitamin C | 2.48 | mg | 2.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.54 | mg | 3.6% |
| vitamin K | 6.72 | mcg | 5.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 75.6 | mg | 7.6% |
| iron | 0.17 | mg | 0.9% |
| magnesium | 11.8 | mg | 3.0% |
| phosphorus | 99.7 | mg | 14.2% |
| potassium | 147 | mg | 5.7% |
| sodium | 181 | mg | 7.9% |
| zinc | 0.426 | mg | 3.9% |
| copper | 0.028 | mg | 3.1% |
| manganese | 0.065 | mg | 2.8% |
| selenium | 6.78 | mcg | 12.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 186 | mg | 26.6% | 173% |
| Isoleucine | 321 | mg | 22.9% | 160% |
| Leucine | 585 | mg | 21.4% | 143% |
| Lysine | 517 | mg | 24.6% | 161% |
| Methionine | 200 | mg | 19.0% | 130% |
| Phenylalanine | 628 | mg | 35.9% | 229% |
| Threonine | 264 | mg | 25.1% | 158% |
| Tryptophan | 79 | mg | 28.2% | 179% |
| Valine | 404 | mg | 22.2% | 151% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Greek yogurt (whole milk) 500 g
- Cucumber 1 medium (300 g)
- Garlic 3 cloves
- Olive oil 2 tbsp
- Lemon juice or red wine vinegar 1 tbsp
- Fresh dill, chopped 2 tbsp (5 g)
- Salt 1/2 tsp
- Black pepper to taste
Instructions
- 1
Coarsely grate the unpeeled cucumber, mix it with a pinch of the salt and leave it in a sieve for 10 minutes.
- 2
Squeeze the cucumber hard in a clean kitchen towel to remove as much liquid as possible, about 100 ml.
- 3
Crush the garlic to a paste with the remaining salt.
- 4
Stir the yogurt, cucumber, garlic, lemon juice, dill and 1 tbsp of the olive oil together in a bowl and season with pepper.
- 5
Taste and add more salt or lemon juice if needed.
- 6
Cover and refrigerate for at least 1 hour so the flavors blend.
- 7
Spoon into a bowl, drizzle with the remaining olive oil and serve cold with pita, grilled meat or vegetables.