Is Hummus or Tzatziki Healthier? A Full Nutritional Breakdown

October 5, 2025 •

4 min read

According to nutritional data, tzatziki is typically lower in calories and fat than traditional hummus. However, the healthier choice depends on your specific dietary needs, as each dip offers a distinct set of nutritional benefits. This article provides a comprehensive breakdown to determine if hummus or tzatziki is healthier for your lifestyle.

Quick Summary

This guide breaks down the nutritional profiles of hummus and tzatziki, examining their ingredients, calorie counts, and macronutrients. The analysis helps determine which dip best aligns with your health and diet goals.

Key Points

Tzatziki for Low-Calorie Diets: Tzatziki generally has fewer calories and less fat than hummus, making it a better option for weight loss.
Hummus for Fiber and Protein: Hummus offers significantly more dietary fiber and plant-based protein, promoting satiety and supporting digestive health.
Tzatziki for Probiotics: The Greek yogurt base of tzatziki is rich in probiotics, which are beneficial for gut health and immune function.
Consider Sodium Content: Store-bought versions of both dips can be high in sodium, so preparing them at home gives you control over the ingredients.
Focus on Portion Control: Both dips can be part of a healthy diet in moderation, regardless of which you choose.
Homemade is Healthier: Homemade versions allow you to use whole, unprocessed ingredients and avoid unhealthy additives found in many store-bought options.

Hummus: The Nutrient-Dense, Plant-Based Powerhouse

Hummus, a Middle Eastern staple, is a creamy dip made from cooked and mashed chickpeas blended with tahini (sesame paste), olive oil, lemon juice, and garlic. Its rich ingredient profile provides a wealth of nutritional advantages.

Key Nutritional Advantages of Hummus

High in Fiber: Chickpeas are an excellent source of dietary fiber, promoting digestive health and helping you feel full longer. A high-fiber diet is also linked to a reduced risk of chronic diseases, such as heart disease and type 2 diabetes.
Rich in Plant-Based Protein: Hummus provides a good source of plant-based protein from chickpeas and tahini, which is crucial for building and repairing tissues. This makes it a great option for vegetarians and vegans.
Healthy Fats: The tahini and olive oil in hummus contribute heart-healthy monounsaturated and polyunsaturated fats. These fats help lower bad (LDL) cholesterol and support brain health.
Micronutrients: Hummus is a source of essential vitamins and minerals, including B vitamins, iron, magnesium, and folate.

Tzatziki: The Refreshing, Probiotic-Rich Choice

Tzatziki is a Greek dip and sauce made from strained yogurt (traditionally from sheep or goat's milk), cucumber, garlic, and fresh herbs like dill or mint. Its primary benefits come from its dairy and vegetable base.

Key Nutritional Advantages of Tzatziki

Lower in Calories and Fat: Compared to hummus, tzatziki is generally lower in both calories and fat, particularly when made with low-fat or non-fat Greek yogurt. This makes it an excellent option for those focused on weight loss or reducing calorie intake.
Packed with Probiotics: The Greek yogurt base of tzatziki is rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. These probiotics can improve digestion and boost the immune system.
High in Protein: Greek yogurt is a concentrated source of protein, helping to keep you feeling satisfied and supporting muscle health.
Hydrating: The high cucumber content in tzatziki makes it very hydrating, which is particularly beneficial during warm weather.

Hummus vs. Tzatziki: A Side-by-Side Comparison

To make a definitive judgment, here is a breakdown comparing the nutritional profiles of typical homemade versions per 100g serving.


Nutritional Aspect	Hummus (approx.)	Tzatziki (approx.)	Takeaway
Calories	166 kcal	91 kcal	Tzatziki is the clear winner for lower-calorie diets.
Total Fat	10 g	7.3 g	Tzatziki is lower in total fat.
Saturated Fat	1.4 g	2 g	Tzatziki is slightly higher in saturated fat due to the dairy.
Protein	8 g	2.4 g	Hummus provides significantly more plant-based protein.
Fiber	6 g	0.4 g	Hummus is exceptionally higher in dietary fiber.
Carbohydrates	14 g	4.5 g	Tzatziki is much lower in carbohydrates.
Micronutrients	Iron, Magnesium, Folate	Calcium, Probiotics, Vitamin B12	Hummus offers more iron; tzatziki offers more calcium and probiotics.

Factors Influencing Healthiness

It's crucial to consider that the nutritional value of both dips can vary widely based on the preparation method and ingredients.

Homemade vs. Store-Bought

Many store-bought versions of both hummus and tzatziki contain added preservatives, sodium, and less healthy oils, which can diminish their health benefits. A homemade dip, where you can control the quality and quantity of ingredients, is almost always the healthier option. For instance, using full-fat Greek yogurt will increase the calorie and fat content of tzatziki compared to a reduced-fat version. Similarly, some hummus recipes skip tahini or olive oil to reduce fat, though these ingredients are key to its authentic flavor and nutritional profile.

Serving Suggestions for Maximum Health Benefits

For Hummus: Pair hummus with fresh, raw vegetables like carrots, cucumbers, and bell peppers to maximize fiber intake. Choose whole-grain pita bread or crackers instead of refined white options.
For Tzatziki: Use tzatziki as a lower-calorie alternative to mayonnaise or sour cream in sandwiches and wraps. It pairs perfectly with grilled meats, fish, or as a light dipping sauce for vegetables.

Conclusion: Which Dip Wins? The Healthier Choice Depends on Your Goals

There is no single winner in the great debate of is hummus or tzatziki healthier. The best choice depends entirely on your dietary goals and health priorities. If you are seeking a dip that provides substantial plant-based protein, healthy fats, and high fiber content to keep you feeling full, hummus is the better option. It’s also the ideal choice for vegans or those with dairy sensitivities.

On the other hand, if your primary goal is weight management, or you want a low-calorie, low-fat snack rich in gut-healthy probiotics, tzatziki is the healthier pick. For most people, both dips can be a fantastic addition to a balanced, healthy diet when consumed in moderation. The Mediterranean diet, known for its health benefits, incorporates both dips, illustrating that variety and whole-food ingredients are key. The most important takeaway is to be mindful of your portion sizes and, whenever possible, choose homemade versions to control ingredients and sodium content.

Learn More About Mediterranean Cuisine

For more information on the health benefits of the Mediterranean diet, you can consult authoritative sources on nutrition and dietary patterns. For example, this article on Health.com delves into the benefits of incorporating hummus and other Mediterranean foods into your diet.

Frequently Asked Questions

Tzatziki is generally better for weight loss as it is lower in calories and fat compared to hummus, especially when made with a low-fat Greek yogurt.

Hummus contains more protein than tzatziki due to its primary ingredients of chickpeas and tahini, which are significant sources of plant-based protein.

While hummus contains fiber that promotes healthy digestion, tzatziki, made with Greek yogurt, is a better source of gut-healthy probiotics (beneficial bacteria).

Yes, making either dip at home is the best way to control the quality of ingredients, reduce sodium, and minimize less healthy oils and preservatives often found in store-bought products.

Hummus contains heart-healthy monounsaturated fats from olive oil and tahini, which can help lower bad cholesterol. Both are healthy in moderation as part of a balanced diet.

Yes, hummus is naturally vegan, while traditional tzatziki contains dairy (Greek yogurt). Hummus is the clear choice for a plant-based diet.

Pair both dips with fresh vegetables instead of chips or crackers to boost fiber intake and keep calorie counts down. Using them as spreads instead of fattier condiments is also a healthy option.