How Many Calories Are in Greek Yogurt Tzatziki?

November 3, 2025 •

4 min read

Greek yogurt tzatziki typically contains between 25 and 50 calories per two-tablespoon serving, varying with yogurt fat content and olive oil. This classic Mediterranean dip is a healthy addition to meals.

Quick Summary

The calorie count for tzatziki varies. Homemade versions allow for ingredient control. The type of Greek yogurt impacts the calorie count. Store-bought options often contain more calories due to added oils or sugars.

Key Points

Variable Calorie Count: The calorie content of Greek yogurt tzatziki typically ranges from 25 to 50 calories per two-tablespoon serving, depending on the fat content of the yogurt and the amount of olive oil.
Homemade vs. Store-Bought: Homemade tzatziki generally has fewer calories and is lower in sodium and sugar than many store-bought varieties, which often contain extra fillers.
Impact of Yogurt Type: Using non-fat or low-fat Greek yogurt is the most effective way to lower the calorie and fat content, as this ingredient forms the bulk of the dip.
Healthy Alternative: Tzatziki is a significantly lighter and healthier alternative to high-fat dips like creamy ranch or spinach dip, offering probiotics and protein instead.
Health Benefits: Beyond its low-calorie profile, tzatziki is beneficial for gut health due to its yogurt base, provides hydration from cucumber, and contains antioxidants from garlic.

Understanding the Calorie Count in Greek Yogurt Tzatziki

The number of calories in a serving of tzatziki can vary widely, primarily influenced by the type of Greek yogurt and the amount of added fats like olive oil. A standard, two-tablespoon serving can range from as little as 15-25 calories when made with non-fat yogurt and no oil, to over 50 calories if made with full-fat yogurt and extra virgin olive oil. Being mindful of these ingredients allows for greater control over the dip's nutritional impact on your meal plan.

Homemade vs. Store-Bought Tzatziki: A Calorie Comparison

One of the biggest factors affecting calorie counts is whether the tzatziki is homemade or store-bought. When you make tzatziki at home, you have complete control over the ingredients, enabling you to significantly reduce the calorie content. Store-bought versions, while convenient, can sometimes contain higher amounts of added sugars, oils, and sodium. Always check the nutrition label, as the calorie counts can differ drastically between brands.

Homemade low-calorie version: Using non-fat Greek yogurt and omitting the extra olive oil can result in a dip with as few as 15-20 calories per two-tablespoon serving.
Store-bought options: The calorie count varies by brand. Some can be similar to homemade, while others might be higher. For example, some brands list 35-50 calories per serving.
Restaurant-style: Tzatziki from restaurants or delis can be more calorically dense, as they may use whole-milk yogurt and a generous amount of oil for a richer texture and flavor.

How to Create a Healthier Tzatziki at Home

If you are aiming for a healthier option, here are several ways to reduce the calories without sacrificing flavor:

Choose the right yogurt: Opt for non-fat or low-fat Greek yogurt instead of full-fat versions. The thick texture of Greek yogurt is naturally satisfying and protein-rich.
Measure your olive oil: Traditional recipes often call for olive oil, but it can be minimized or even omitted completely to reduce fat and calories. A small drizzle on top for flavor and mouthfeel is sufficient.
Drain the cucumber: Excess water in the cucumber can make the dip watery. Shred the cucumber, sprinkle it with salt, and let it sit for a few minutes. Squeeze out the excess moisture with a paper towel or cheesecloth to create a thicker, more flavorful consistency without needing extra thickeners.
Increase the herbs: Use more fresh dill, mint, or parsley. These herbs are calorie-free and packed with flavor, allowing you to use less salt and fat while enhancing the overall taste.
Add a squeeze of lemon: Fresh lemon juice adds a bright, tangy flavor that can enhance the dip's taste without adding calories.

Comparison of Tzatziki with Other Common Dips

To put the calorie count of tzatziki into perspective, let's compare it to other popular condiments. This table illustrates how tzatziki's nutritional profile stacks up against other dips and sauces, highlighting its position as a relatively light and protein-rich option.


Dip/Sauce	Average Calories (per 2 tbsp)	Key Ingredients	Nutritional Profile
Greek Yogurt Tzatziki	25-50 calories	Greek yogurt, cucumber, garlic, dill, olive oil	Low-to-moderate calories, high protein, probiotics
Ranch Dressing	110-150 calories	Buttermilk, mayonnaise, herbs, spices	High fat, high calories
Hummus	50-70 calories	Chickpeas, tahini, lemon juice, garlic, olive oil	Plant-based protein, higher in fat
Creamy Spinach Dip	60-90 calories	Cream cheese, sour cream, mayonnaise, spinach	High fat, high calories
Salsa	10-15 calories	Tomatoes, onions, peppers, cilantro	Very low calorie, no fat, minimal protein

The Health Benefits of Tzatziki Beyond Calories

Besides being a relatively low-calorie dip, tzatziki offers several health benefits due to its core ingredients. The Greek yogurt base provides a powerful dose of probiotics, which are beneficial for gut health and digestion. The dip is also an excellent source of protein, helping to promote satiety and keep you feeling full longer. The addition of fresh cucumber provides hydration and vitamins, while garlic contributes antioxidants and supports immune function. This makes tzatziki a delicious and nutritious choice that can support a balanced diet.

Conclusion

So, how many calories are in Greek yogurt tzatziki? The answer is not a single number, but rather a range that depends on the ingredients used. A typical two-tablespoon serving can have between 25 and 50 calories, with homemade versions and those made with non-fat yogurt landing on the lower end of that spectrum. Compared to many other creamy dips and dressings, tzatziki remains a lighter and healthier choice, providing valuable probiotics and protein. By being mindful of your ingredients and portion sizes, you can enjoy this refreshing and delicious dip as a guilt-free addition to your meals. To learn more about the versatile uses of tzatziki, explore resources like this guide on creative ways to use the dip.

Frequently Asked Questions

Yes, tzatziki is generally considered a healthy dip, especially when made with non-fat Greek yogurt. It is lower in calories than many other creamy dressings and offers beneficial probiotics for gut health and protein for satiety.

To reduce the calories in homemade tzatziki, use non-fat Greek yogurt, reduce or omit the olive oil, and ensure you properly strain the grated cucumber to avoid a watery consistency.

Tzatziki is typically lower in calories and fat than hummus, though hummus offers more fiber and plant-based protein. The healthier choice depends on your specific dietary needs.

Homemade tzatziki allows for precise control over ingredients and calories, often resulting in a lower calorie count. Store-bought versions can be higher in calories, sodium, and sometimes sugar, depending on the brand and recipe.

Yes, the type of Greek yogurt is a major factor. Full-fat Greek yogurt will result in a higher calorie and fat count, while non-fat Greek yogurt will make a much lighter, lower-calorie tzatziki.

The main ingredients contributing calories to tzatziki are the yogurt and any added oil. The herbs, cucumber, and garlic add minimal to no calories.

Yes, tzatziki is a great option for a low-calorie diet. It adds a ton of flavor for relatively few calories and its protein content can help keep you full.