Does Tzatziki Have a Lot of Fat? A Guide to Its Nutritional Profile

October 31, 2025 •

4 min read

With some store-bought brands containing as little as 2 grams of fat per 2-tablespoon serving, the fat content of tzatziki is highly variable. Asking, does tzatziki have a lot of fat, is a key question for those mindful of their diet, but the answer often points to it being a healthier alternative to many other creamy dips.

Quick Summary

The fat content of tzatziki depends heavily on the type of yogurt and amount of olive oil used, but it's typically lower in fat than other creamy dressings, especially when made with low-fat or non-fat Greek yogurt.

Key Points

Fat Content is Variable: The fat in tzatziki depends heavily on the type of Greek yogurt and amount of olive oil used.
Homemade Gives Control: Making tzatziki at home allows you to choose non-fat yogurt and control olive oil, drastically lowering the fat content.
Healthier Than Other Dips: Even with full-fat yogurt, tzatziki is often a lower-calorie, lower-fat option compared to creamy alternatives like ranch or mayonnaise.
Rich in Protein: Greek yogurt provides a significant protein boost, contributing to satiety and muscle health.
Probiotic Powerhouse: The yogurt base is rich in probiotics, which support gut health and digestion.
Rich in Vitamins and Minerals: Fresh ingredients like cucumber, garlic, and herbs add valuable vitamins and antioxidants to the dip.
Drain the Cucumber: Thoroughly draining the grated cucumber is essential for preventing a watery sauce and maintaining a thick, creamy consistency.

The Primary Determinants of Fat Content

The final fat and calorie count of tzatziki is not fixed; instead, it depends heavily on the specific ingredients chosen for its preparation. The two main components influencing its nutritional profile are the Greek yogurt base and the addition of olive oil.

The Role of Greek Yogurt

Not all Greek yogurt is created equal, and the fat content varies significantly based on the type you select.

Non-fat Greek Yogurt: Using a non-fat variety for the base creates a very low-calorie and low-fat tzatziki. Brands like Chobani or Fage offer thick, creamy non-fat options that still provide the right texture.
Low-fat (2%) Greek Yogurt: A popular choice for a balance of creaminess and lower fat. It offers more flavor richness than non-fat but keeps the fat content in check.
Full-fat Greek Yogurt: This yields the creamiest, most decadent tzatziki but also significantly increases the overall fat and calorie count.

The Impact of Olive Oil

Olive oil adds flavor and healthy monounsaturated fats, but it is a concentrated source of calories. While a drizzle of extra virgin olive oil is traditional and heart-healthy, adding too much will quickly increase the fat content of your dip. Limiting or omitting the olive oil is a simple way to reduce fat.

Homemade vs. Store-Bought Variations

Pre-packaged tzatziki from a grocery store can have a very different nutritional profile than a fresh, homemade version.

Store-Bought: Brands can vary widely in fat and sodium levels. Some may use less expensive, higher-fat yogurts or add extra oils for a richer taste, which drives up the fat content. Always check the nutrition label.
Homemade: By controlling the type of yogurt and the amount of olive oil, you can tailor the recipe to meet your dietary goals. Homemade versions also avoid preservatives and contain fresher ingredients.

A Nutritional Comparison with Other Popular Dips

When evaluating, 'does tzatziki have a lot of fat?', it helps to compare its nutritional profile to other common dips and spreads. The following table illustrates how tzatziki stacks up against alternatives, based on a 2-tablespoon serving, highlighting that it is often a lighter choice.


Dip/Spread	Approx. Calories (2 Tbsp)	Approx. Total Fat (2 Tbsp)	Notes
Low-Fat Tzatziki	~25-30 kcal	~1-2g	Made with non-fat or low-fat Greek yogurt, very light.
Full-Fat Tzatziki	~50-70 kcal	~3-4g	Uses full-fat Greek yogurt and olive oil, richer flavor.
Mayonnaise	~100 kcal	~10-11g	Significantly higher in fat and calories.
Ranch Dressing	~130-150 kcal	~14-16g	Often made with a sour cream or mayonnaise base, very high in fat.
Hummus	~60-70 kcal	~4-5g	Made with healthy fats from tahini and olive oil, comparable to full-fat tzatziki.

Simple Steps to Create a Low-Fat Tzatziki at Home

Making a light and delicious tzatziki is easy and gives you complete control over the fat content. Follow these steps to prepare a healthy version:

Choose the Right Base: Use non-fat or low-fat plain Greek yogurt. Non-fat is the best choice for the lowest calories and fat while maintaining a thick texture.
Prepare the Cucumber: Grate your cucumber and sprinkle it with a little salt. Let it sit for 10-15 minutes, then use a clean kitchen towel or paper towel to squeeze out as much excess liquid as possible. This step is crucial for preventing a watery dip.
Minimize Olive Oil: Reduce the traditional olive oil drizzle. A teaspoon or two provides flavor without adding excess fat. Alternatively, you can omit it entirely.
Add Flavor Naturally: Combine the drained cucumber with the yogurt, minced garlic, fresh lemon juice, and plenty of fresh dill or mint. These ingredients provide vibrant, fresh flavor without any added fat or calories.
Let it Chill: Allow the tzatziki to chill in the refrigerator for at least 30 minutes before serving. This lets the flavors meld together beautifully.

The Added Health Benefits of Tzatziki

Beyond being a lighter option, tzatziki offers several health benefits due to its wholesome ingredients. The Greek yogurt base is a standout for its nutritional value.

Rich in Protein: Greek yogurt is naturally higher in protein than regular yogurt, promoting satiety and supporting muscle health.
Probiotic Power: The live cultures in Greek yogurt introduce beneficial probiotics to your gut, aiding in digestion and overall gut health.
Vitamins and Minerals: Ingredients like cucumber and herbs contribute vitamins K and C, as well as antioxidants, which help fight inflammation and boost immunity.
Heart-Healthy Fats: If you include a moderate amount of extra-virgin olive oil, you add heart-healthy monounsaturated fats to your diet.

Conclusion: A Nutritious Choice with Controllable Fat Content

So, does tzatziki have a lot of fat? The simple answer is no, not inherently. The fat content is completely dependent on the type of yogurt and amount of olive oil used, making it one of the most customizable and diet-friendly creamy dips available. By making your own tzatziki with non-fat Greek yogurt and a controlled amount of olive oil, you can enjoy a flavorful, high-protein, and probiotic-rich dip that is significantly healthier and lower in fat than many alternatives. Whether you use it as a spread, dip, or sauce, tzatziki proves that you don't need to sacrifice flavor for a nutritious choice. The ability to tailor the ingredients puts you in control, allowing you to enjoy this versatile Mediterranean staple guilt-free.

Frequently Asked Questions

No, the fat content of tzatziki depends on the ingredients used, particularly the type of yogurt (non-fat, low-fat, or full-fat) and the amount of olive oil.

Full-fat Greek yogurt results in a richer, higher-calorie, and higher-fat tzatziki, whereas low-fat or non-fat yogurt significantly reduces both without sacrificing its creamy texture.

Homemade is generally healthier as it allows you to control the exact ingredients, reducing fat and sodium while avoiding preservatives found in some pre-packaged versions.

Use non-fat Greek yogurt, limit the amount of olive oil, and thoroughly drain the grated cucumber to prevent a watery consistency. These simple steps significantly reduce the fat and calorie content.

Both are healthy, but tzatziki is generally lower in calories and fat if made with low-fat yogurt. Hummus contains more healthy fats from tahini and olive oil, which contribute to its higher calorie density.

No, tzatziki is typically much lower in fat than ranch dressing, which is often made with a mayonnaise or sour cream base. Using tzatziki is a lighter alternative.

Beyond its fat profile, tzatziki is high in protein and rich in probiotics from Greek yogurt, which aid in digestion and boost gut health. The fresh ingredients also provide vitamins and antioxidants.

The key is thoroughly draining the grated cucumber. Excess water from the cucumber will make the dip watery, even if you use thick Greek yogurt.