How Many Calories Are In Tzatziki? | Quick Calorie Guide

Craving that cool, garlicky kick but counting every bite? Here’s the straight answer on how many calories are in tzatziki, plus clear charts and an easy way to size your scoop at home or from a tub.

How Many Calories In Tzatziki Sauce Per Serving

Portion size changes everything, so start with the serving you actually use. Most people dollop 1–2 tablespoons next to grilled meat, inside a wrap, or over roasted veggies.

Use this quick table to match your plate:

Serving Size	Homemade (kcal)	Store-bought (kcal)
1 tbsp (15 g)	≈11–12	≈12–13
2 tbsp (30 g)	≈22–23	≈26–29
1/4 cup (60 g)	≈45	≈52–58
100 g	≈75	≈90–104

Homemade values assume a low-fat Greek yogurt base with a small splash of olive oil; store-bought values come from typical labels and can vary by brand.

What Drives Tzatziki Calories

Tzatziki is mostly strained yogurt and cucumber. The calories live in two places: the fat level of the yogurt and any olive oil whisked in. Cucumber, lemon, dill, and garlic hardly move the needle.

Yogurt Fat Level

Nonfat Greek yogurt lands on the lean side, low-fat (about 2%) sits in the middle, and whole-milk Greek yogurt tilts richer. Swap the base and you’ll notice a jump or drop without changing the serving size.

Olive Oil Amount

A single teaspoon of olive oil adds about 40 calories to a batch, and a tablespoon adds about 119. That silky texture and shine come with a small energy bump, so add only what you need for taste and mouthfeel.

Cucumber And Draining

Cucumber is water-heavy, so it keeps the dip light. Squeezing out extra liquid changes thickness, not calories. A generous cup of grated cucumber still brings only a handful of calories to the bowl.

How I Calculated These Numbers

To keep the math honest, the yogurt and oil values come from reliable food composition data. low-fat Greek yogurt sits around 146 calories per 200 g, and olive oil clocks 119 calories per tablespoon. Cucumber shows about 10–16 calories per 100 g, which is tiny in the scheme of a dip.

For a typical home batch I model 2 cups of Greek yogurt, about 1½–2 cups grated cucumber, lemon juice, garlic, dill, salt, and either no oil or 1 tablespoon. That yields a firm but spreadable dip without straining overnight.

The Recipe Model

Per 100 g of finished tzatziki, the mix works out to roughly 70% yogurt, 28% cucumber, and 2% seasonings. When oil is used, it usually lands at about 1 tablespoon per 2 cups of yogurt, which lifts the calories by ~15–17 per 100 g but also rounds out flavor.

Per-Serving Math

Using that model, you get about 49–76 calories per 100 g with no oil (nonfat at the low end, whole-milk at the high end). With a tablespoon of oil in the same-size batch, the range moves to ~65–91 calories per 100 g. Slide those to the portions most people use: 2 tablespoons (30 g) lands near 15–23 calories with no oil, or ~20–27 calories with that tablespoon in the bowl.

If you want to check the raw numbers yourself, see the nutrient pages for low-fat Greek yogurt and olive oil; they’re based on the same federal database used by dietitians and researchers.

Calories By Yogurt Type And Oil

Here’s an at-a-glance guide to the numbers you’ll see most often. The first column shows a lean, no-oil bowl; the second shows a common batch with 1 tablespoon of oil per 2 cups of yogurt. Both columns list calories per 2 tablespoons of tzatziki.

Yogurt Base	No Oil	+ 1 Tbsp Oil / 2 Cups
Nonfat Greek yogurt	≈15	≈19–20
Low-fat Greek yogurt (2%)	≈18	≈22
Whole-milk Greek yogurt	≈23	≈27

Estimates use a yogurt-forward mix and average cucumber. Brands vary, especially when oil or extra dairy is added.

Make Tzatziki Fit Your Goal

Keep It Extra Light

• Pick nonfat or low-fat Greek yogurt and skip the oil.
• Grate, salt, and squeeze the cucumber for thick texture without extra fat.
• Brighten with more lemon, dill, and garlic so the dip pops even with lean yogurt.

Keep The Creamy Bite

• Use low-fat Greek yogurt and whisk in 1–2 teaspoons of olive oil for gloss.
• Chill for 1–2 hours so the garlic mellows and the flavors marry, which often means you can use less oil.
• If you prefer whole-milk yogurt, keep the portion modest and let the dip carry more of the plate so you need less sauce elsewhere.

Batch, Store, And Serve Smart

Tzatziki keeps well for 3–4 days in the fridge. The water may separate; a quick stir brings it back. Serve straight from cold with kebabs, skewers, baked potatoes, falafel, pita, or any grilled veg you like. A tablespoon goes a long way when the rest of the plate brings color and crunch.

Tzatziki Nutrition Beyond Calories

Greek yogurt adds protein and calcium, cucumber adds hydration and a little potassium, and the herbs bring aroma without extra energy. Plain yogurt also tends to be lower in sugar than flavored dairy spreads. If bones are top of mind, Greek yogurt is a handy calcium carrier in a savory format.

Quick Answers To Common Questions

Is Store-Bought Tzatziki Higher In Calories?

Many tubs list 25–30 calories per 2 tablespoons, which lines up with the charts above. Some brands run leaner by skipping oil; others add cream or extra oil and climb into the mid-30s per 2 tablespoons. A glance at the label settles it fast.

How Many Calories Are In 1 Cup Of Tzatziki?

Multiply the per-100-g line by 2.4 because a cup of thick dip weighs around 240 g. So a light, no-oil bowl near 50–60 calories per 100 g lands around 120–145 calories per cup. A richer bowl near 90 calories per 100 g comes out close to 215 calories per cup.

What About Protein?

Two tablespoons won’t deliver a big protein hit, but a full half-cup adds up when the base is Greek yogurt. The leaner the yogurt, the higher the protein per calorie, which helps when you’re trading mayo-heavy sauces for tzatziki on sandwiches and bowls.

Any Easy Swaps?

• Use nonfat Greek yogurt and fold in a spoon of labneh for body without too much fat.
• Stir in chopped fresh mint for brightness that doesn’t cost calories.
• Swap olive oil for a drizzle on the finished dish instead of in the bowl; you’ll taste it more and use less.

Read Tzatziki Labels In Seconds

Not every tub uses the same recipe. A quick scan keeps surprises away and helps you pick the style that fits your plan.

• Check the serving size first. Many brands use 2 tablespoons; some list 1 tablespoon or 3 tablespoons.
• Look at calories per serving next, then confirm the fat grams. A small jump in fat usually explains a higher number.
• Scan the ingredient list. If cream shows up ahead of yogurt, expect a richer dip. If oil is high on the list, portions matter more.
• Salt varies across brands. If you are watching sodium, compare the milligrams for the same serving size.
• Added sugar isn’t common in classic tzatziki. If you see it, it’s likely tiny, but you can always choose a brand with none.

A Simple Home Batch With Calorie Notes

Here’s a lean base that still tastes full. It scales cleanly and takes less than 15 minutes of active work.

1. Grate 1 large seedless cucumber. Toss with a pinch of salt and set aside.
2. Stir 2 cups Greek yogurt (nonfat or low-fat) with 1–2 cloves minced garlic, 1–2 tablespoons lemon juice, and a handful of chopped dill.
3. Squeeze the cucumber until dry and fold it in. Add salt to taste. For a silkier finish, whisk in 1–2 teaspoons of olive oil.
4. Chill at least 1 hour. Taste again and adjust salt and lemon before serving.

Using nonfat yogurt and no oil, 2 tablespoons lands near 15 calories. With low-fat yogurt, the same spoonful sits around 18 calories. If you whisk in 2 teaspoons of oil for the whole bowl, that adds about 80 calories to the batch, which nudges each 2-tablespoon serving up by just a couple of calories.

Portion Ideas For Meals

• Grilled chicken or lamb: 1–2 tablespoons per portion keeps the plate lively without soaking the meat.
• Bowls and wraps: 1–3 tablespoons across salad greens, rice, or pita fillings add creaminess that replaces heavier sauces.
• Roasted or air-fried veggies: 1 tablespoon per cup of veg is plenty since the dip tastes bright and sharp.
• Snacks: 2 tablespoons with sliced cucumber, carrots, or bell pepper carry big flavor for little cost.

More On Nutrition And Allergens

Classic tzatziki contains dairy. If lactose bothers you, choose a lactose-free Greek-style yogurt and keep the rest of the recipe the same. Salt is the other lever you control; that’s mostly about taste, not energy. Herbs, garlic, lemon, and pepper all add character without changing the calorie math.

Bottom Line For Your Plate

Tzatziki is a low-calorie way to add cool, savory flavor to grilled or roasted meals. Stick with lean yogurt and little to no oil for the lightest bowl, or use whole-milk yogurt and a spoon of oil when you want a creamier finish. Either way, the numbers stay friendly once you measure by the tablespoon. Finish with fresh dill and a squeeze of lemon.