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Tzatziki calories and nutrition facts
Per 100 g: 91 kcal — 5.2 g protein, 6 g fat and 3.9 g carbs.
Tzatziki is the Greek dip of strained yogurt, grated cucumber, garlic, olive oil and dill or mint, served with gyros, souvlaki and pita. At about 91 kcal per 100 g, a spoonful barely counts, though a generous dollop in a wrap can easily be 50 g. Versions made with full-fat Greek yogurt are richer than those with low-fat yogurt.
- High in protein
- Source of vitamin B12
- Protein 23%
- Fat 60%
- Carbs 17%
In everyday portions
- 1 tbsp ≈ 15 g 14 kcal
- Typical serving · 50 g 46 kcal
- 100 kcal is 110 g this much of it gives 100 kcal
- 20 g of protein is 385 g this much to eat for 20 g of protein
- Energy density Low 0.91 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 91 kcal 5%
- Protein 5.2 g 10%
- Fat 6 g 9%
- Carbs available, without fibre 3.9 g 2%
- Fibre 0.2 g
- Salt 0.77 g 13%
Where the calories come from
- Protein 23%
- Fat 60%
- Carbs 17%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 23 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.74 mg 6%
- Vitamin K 9.8 µg 13%
- Vitamin C 1.8 mg 2%
- Vitamin B1 thiamin 0.043 mg 4%
- Vitamin B2 riboflavin 0.15 mg 11%
- Vitamin B3 niacin 0.171 mg 1%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.05 mg 4%
- Folate B9 6 µg 3%
- Vitamin B12 0.42 µg 17%
- Choline 11 mg
Minerals
- Potassium 150 mg 8%
- Calcium 70 mg 9%
- Phosphorus 81 mg 12%
- Magnesium 10 mg 3%
- Iron 0.03 mg <1%
- Zinc 0.35 mg 3%
- Copper 0.031 mg 3%
- Manganese no data
- Selenium 5.6 µg 10%
- Iodine no data
- Sodium 307 mg 13%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of vitamin B12
Snacks, spices and more
Among snacks, spices and more
The category in the 17 Fit catalog: 77 foods. Compared per 100 g.
- 87% Fewer calories than 87% of snacks, spices and more.
- 92% More vitamin B12 than 92% of snacks, spices and more.
Similar in composition
The foods with the nearest calories and macros.
- Guacamole 155 kcal
- Tofu 144 kcal
- Coconut milk 197 kcal
- Popcorn 387 kcal
- Pretzels 384 kcal
- Protein bars 412 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2705448.
Carbs are available carbohydrates, without fibre, as on EU labels.