Tzatziki sauce has 66 kcal and 3.6 g fat per 100 g. Nearly identical to dip-style tzatziki, with 3.4 g protein from the yogurt base. A 30 ml drizzle over grilled meat adds just 20 calories. This is a tracking-friendly condiment – log it, but the meat portion matters more.
How should I track Tzatziki sauce?
Small amounts of Tzatziki sauce 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.