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Nutrition Information of Tzatziki Sauce

by
author image Elisabeth Dahl
Elisabeth Dahl is a freelance writer and copyeditor who has worked in publishing since 1991. She holds a Bachelor of Arts degree from Johns Hopkins University and a Master of Arts degree from Georgetown University, where she was a Writing Center Associate Fellow.
Nutrition Information of Tzatziki Sauce
Cucumbers are an essential ingredient in tzatziki sauce. Photo Credit cucumbers image by dinostock from Fotolia.com

Tzatziki sauce gets its name from the Greeks and its tangy, fresh flavor from yogurt, cucumbers, lemon and other ingredients. In general, tzatziki sauce is a healthy condiment, but some recipes are more nutritious than others.

Ingredients

CalorieKing.com offers a basic low-fat tzatziki sauce recipe incorporating low-fat plain Greek yogurt, cucumber, lemon juice, olive oil, garlic and fresh mint. Other recipes are a little richer, calling for full-fat plain yogurt and sour cream. Different recipes include other ingredients too, using both lemon juice and lemon zest or both mint and dill.

Calories, Fat and Cholesterol

A 2-tbsp. serving of CalorieKing's basic tzatziki recipe contains 50 calories and 1.7 g of total fat, of which 0.2 g is saturated fat. The tzatziki sauce has no cholesterol. If you're watching your intake of calories, fat or cholesterol, this tzatziki sauce is a good condiment to choose.

Carbohydrates, Fiber and Protein

Every 2 tbsp. of CalorieKing's low-fat tzatziki sauce contain 3.2 g of carbohydrate, of which 0.2 g is dietary fiber and 2.6 g are sugars. The tzatziki sauce also has 5.2 g of protein per serving.

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Sodium and Calcium

Certain tzatziki sauce recipes call for more sodium, but CalorieKing's basic low-fat recipe contains only 22 mg per serving. The tzatziki sauce also contributes to your daily intake of calcium, with 44 mg per serving.

Serving Suggestions

Tzatziki sauce is a traditional accompaniment to souvlaki, gyro and other dishes. Its tangy, creamy flavor complements grilled meat. It may also be served on its own, as a salad or used as a dip for raw vegetables. The Culinary Institute of America's website recommended serving tzatziki sauce with homemade zucchini pancakes.

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References

Demand Media