Tzatziki Dip — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Tzatziki dip nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 100 kcal
Nutrition per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 4 g | 1.45% |
Fiber | 0 g | - |
Sugars | 3 g | 6% |
Glycemic Index | 0 | - |
Protein | 3 g | 6% |
Sodium | 260 mg | 11.3% |
Total Fat | 8 g | 10.26% |
*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.
4 g
⬇️ Low Carb Content
Tzatziki dip facts & tips
Health benefits
- 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
- 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.
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 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
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
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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tzatziki dip
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