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Tzatziki Dip — Nutrients, Health Benefits, And Shopping Tips

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Listonic Team

September 4, 2024

Tzatziki dip is a refreshing blend of yogurt, cucumber, and herbs, commonly used in Mediterranean cuisine. Discover how to select the best ingredients for making tzatziki, learn about its nutritional benefits, and find tips on how to store it for maximum freshness.
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Tzatziki dip nutrients

Check the detailed nutritional values of tzatziki dip, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 100 kcal

Nutrition per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber0 g-
Sugars3 g6%
Glycemic Index0 -
Protein3 g6%
Sodium260 mg11.3%
Total Fat8 g10.26%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes tzatziki dip stand out:

4 g

⬇️ Low Carb Content

Tzatziki dip facts & tips

🛒
Choose tzatziki made with Greek yogurt, cucumbers, and garlic and minimal artificial preservatives or additives.
📦
Store tzatziki dip in an airtight container in the refrigerator and use within three to four days.

Health benefits

Find out how tzatziki dip, rich in probiotics and fresh ingredients, can boost your nutrition and support wellness.
  • Rich in protein from Greek yogurt, which supports muscle growth, repair, and overall body function.
  • Contains probiotics from yogurt, which support gut health by promoting a healthy balance of gut bacteria.
  • Low in calories, making it a healthy option for weight management when used as a dip or sauce.
  • High in vitamins and minerals such as Vitamin A, Vitamin C, calcium, and potassium from ingredients like cucumbers, garlic, and yogurt, which support overall health and well-being.
  • Contains antioxidants from cucumbers and garlic, which help protect the body from free radicals and reduce inflammation.
  • Supports digestive health due to its probiotic content and high water content from cucumbers.
  • Versatile and nutritious, serving as a healthy accompaniment to vegetables, meats, and whole-grain dishes.

Health risks

Be aware of the potential concerns linked to consuming tzatziki dip.
  • High fat content particularly if made with full-fat yogurt or sour cream, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
  • High sodium content in some commercial or heavily seasoned tzatziki dips, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
  • Potential for digestive discomfort due to the presence of garlic or cucumbers, which can cause bloating or stomach upset in sensitive individuals.
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How to choose tzatziki dip

Tzatziki dip should be thick and creamy, with a fresh cucumber and dill aroma that complements its tangy yogurt base. The texture should be consistent, without any separation of water from the yogurt.

Avoid tzatziki that is watery or has an off smell, suggesting it has been stored improperly or is past its best before date. Dips that taste overly sour or have an unnatural flavor should also be avoided, as they may contain too many additives and not provide the refreshing taste tzatziki is known for.

How to choose tzatziki dip
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How to store tzatziki dip

Tzatziki dip should be stored in the refrigerator, preferably in an airtight container. Refrigeration helps maintain its creamy texture and flavor for up to five days.

Leaving tzatziki at room temperature can lead to rapid spoilage. Avoid using dirty utensils to scoop out the dip, as this can introduce bacteria. Always ensure the container is tightly sealed to keep it fresh and safe to eat.

✅ Extra Tip

To keep tzatziki from becoming watery, strain the yogurt before making the dip, and store it with a paper towel under the lid to absorb any excess moisture.

How long does it last?

Tzatziki dip can last for 3-4 days in the refrigerator when stored in an airtight container. Always check for any signs of spoilage before consuming.

What to do with leftovers?

Leftover tzatziki dip can be used in a variety of fresh and savory dishes. Use it as a spread for sandwiches, wraps, or burgers for a tangy and refreshing flavor, or mix it into a pasta salad with cucumbers, tomatoes, and herbs. Tzatziki is also great when served as a dipping sauce for vegetables, pita bread, or grilled meats.

Use tzatziki dip as a topping for grain bowls, gyros, or roasted vegetables, where its creamy texture complements the other ingredients. If you have a lot of tzatziki, consider using it as a base for a creamy salad dressing by thinning it with a bit of olive oil and lemon juice. Tzatziki can also be used as a sauce for grilled fish, chicken, or lamb, or mixed into a potato salad for a Greek-inspired twist. For a quick snack, enjoy tzatziki with chips, crackers, or fresh fruit, or use it as a spread on toast with sliced tomatoes and olives.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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