Tzatziki has 66 kcal and 4.3 g fat per 100 g – among the lightest dips. The yogurt-cucumber base provides 3.2 g protein per 100 g. A 50 g serving adds just 33 calories, making it one of the most macro-friendly condiments. Track it, but prioritise tracking the pita or meat it accompanies.
How should I track Tzatziki?
Small amounts of Tzatziki add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.