Is Tzatziki Good For You? A Research-Based Health Analysis

By Dr Rajeev Singh +2more

Medically reviewed byDr Rajeev Singh

Last updated: Apr 17, 2024

Click to rate this article!

[Total: 1 Avg: 5]

Table of Contents

Key Highlights:

Tzatziki is a Greek yogurt-based sauce with potential health benefits.
Key ingredients in Tzatziki include yogurt, cucumber, garlic, olive oil, lemon juice, and fresh dill or mint.
Tzatziki provides essential macronutrients, vitamins, and minerals to support overall health.
This versatile sauce may boost heart health, improve gut health, and potentially lower the risk of diabetes.
Yogurt-based Tzatziki can be modified for those with allergies or dietary preferences.
Proper food storage and safety measures ensure maximum freshness and flavour.

Introduction

Tzatziki is a popular Greek sauce made with yogurt, cucumber, and various herbs and spices. Not only does it have a delightful taste and creamy texture, but it is proposed to provide several health benefits.

In this article, we will examine the key ingredients of tzatziki, its nutritional analysis, potential health benefits, variations, and food safety considerations.

Understanding Tzatziki Sauce:

Tzatziki has deep roots in Greek cooking. Known for its combination of smooth yogurt and crisp cucumber. It’s loved all over. Whether as a sauce for grilled meats or a dip for vegetables and bread. Even in salads, its unique taste is always welcomed.

Key Ingredients of Tzatziki

1. Yogurt

Yogurt gives tzatziki its smooth texture. It’s filled with helpful probiotics, calcium, protein, and vitamins B6 and B12.

2. Cucumber

Cucumbers add a crunch to tzatziki while keeping it fresh. With vitamins K and C, plus potassium, they give tzatziki a health boost. They’re also low in calories.

3. Garlic

Garlic does more than just sprinkle flavour. It also controls blood pressure and strengthens your immunity.

4. Olive oil

Olive oil is key in any Greek dish. It gives tzatziki heart-friendly fats. These are known to decrease swelling and lower the chances of heart disease.

5. Lemon juice

Lemon juice gives tzatziki a bit of a tang. Which provides vitamin C that is needed for healthy skin and a strong immune system.?

6. Fresh dill (or mint)

Adding dill or mint takes tzatziki’s taste to the next level. Dill could even help lower blood sugar levels.

Did you know?

Tzatziki contains probiotics that can promote a healthy gut and improve digestion. source: fdc.nal.usda.gov
Tzatziki is a good source of vitamin C, providing 10% of the daily recommended intake per 100 grams. source: fdc.nal.usda.gov
Tzatziki can be a refreshing and hydrating snack, as it contains cucumbers which have a high water content. source: fdc.nal.usda.gov
Tzatziki is a versatile condiment that can be used as a dip, sauce, or spread in various dishes. source: fdc.nal.usda.gov

Nutritional Analysis of Tzatziki

Tzatziki is filled with useful macronutrients, vitamins, and minerals. Making it both tasty and healthy.

Macronutrients

Tzatziki has carbohydrates, fats, and proteins in each serving.

Carbohydrate

Tzatziki is low on carbohydrates. So, people on a low- carbohydrate or diabetic diet can enjoy it guilt-free. Just 3 grams of carbohydrates in two tablespoons.

Fats

Although tzatziki has some fat, it’s from healthy sources like olive oil and yogurt. Just 2 grams for two tablespoons.

Protein

Tzatziki offers a reasonable amount of protein. Thanks to the yogurt base. In two tablespoon serving, you get about 4 grams of protein.

Vitamins and Minerals

That’s not all. Tzatziki also contains key vitamins and minerals for good health.

Vitamin A

Tzatziki offers 100 IU of vitamin A per serving. It helps keep your eyes and bones strong.

Vitamin C

The majority of tzatziki’s vitamin C comes from lemon juice. This antioxidant helps maintain your immune system and avoid kidney stones.

Calcium

The yogurt base guarantees 19.9 milligrams of calcium per serving. It’s vital for strong bones and muscles.

Iron

A small amount of iron is also present. It plays a key role in red blood cell production and oxygen transport.

Potential Health Benefits of Tzatziki

It’s not just about the lovely taste. Tzatziki is great for your health in various ways.

1. Flavour Without Extra Fat

It has bold flavours and a creamy feel with little fat. With just 2 grams per serving, it’s great for those keeping an eye on fat intake.

2. Improved Heart Health

Tzatziki is proposed to be good for your heart in more than one way. Olive oil has heart-friendly fats. Low-fat yogurt also puts heart health first.

3. Healthy Fats in Olive Oil

Olive oil, Greek cuisine’s mainstay, is a big part of the heart-friendly Mediterranean diet. Monounsaturated fats in olive oil may lessen swelling and heart disease.

4. Importance of Low-Fat Dairy

Low-fat dairy products like yogurt have a lot of calcium and protein. These help regulate blood pressure and support heart health.

5. Possible Protection Against Diabetes

Tzatziki’s dill might protect against diabetes. Dill is known to lower blood sugar levels. This is particularly useful for those with diabetes or at risk, however, further studies are needed to confirm this.

6. Improved Gut Health

Yogurt in tzatziki offers probiotics. Those are helpful bacteria that balance gut bugs, promoting better digestion and overall health.

Plus, Tzatziki is a fun, tasty dip for vegetables. It helps raise your daily vegetable intake. Vegetables are key to a balanced diet. They give essential vitamins, minerals, and fiber.

Tzatziki Allergies and Varieties

Tzatziki is usually well-tolerated. However, some might have allergy issues. And for those with food restrictions, there are tzatziki variants.

Allergies

Tzatziki could cause problems for some due to allergies.

Dairy Allergy

As tzatziki has a yogurt base, it has milk. So those with milk allergies must avoid traditional tzatziki or try non-dairy versions.

Garlic Allergy

Garlic is another tzatziki ingredient. Garlic allergies aren’t common, but they do exist. If you’re allergic to garlic, don’t eat tzatziki or choose a variant without garlic.

Variations of Tzatziki

There are different tzatziki forms to suit various tastes and allergies. So, everyone can enjoy some form of tzatziki.

Different Herbs

For those seeking something new, substitute dill for other herbs. Maybe mint, cilantro, or basil. This gives tzatziki a new kick.

Non-Dairy Alternatives

Even if you have a dairy allergy or intolerance, you can have tzatziki. Plant-based yogurts like soy, almond, or coconut are great substitutes for regular yogurt.

Storage, Food Safety, and Preparation Tips

To make sure your tzatziki stays fresh and tasty, follow these storage, food safety, and preparation tips.

Storing Tzatziki

Store tzatziki in a tightly sealed container. Keep it in the fridge to stay fresh for up to five days. Always use clean tools to serve it to avoid spoiling it.

Food Safety Measures

Use clean cutting boards and tools to make tzatziki at home. This avoids cross-contamination with raw poultry, meat, or seafood. You should thoroughly wash your hands and workspace before and after you handle the ingredients. Take care about keeping the ingredients cool both before and after preparation.

How to Prepare Tzatziki at Home?

Making tzatziki at home is easy. Plus, you can alter ingredients based on your taste or diet limits. Start by grating cucumber and wringing out excess water. In a bowl, mix the grated cucumber with yogurt, minced garlic, olive oil, lemon juice, and diced herbs. Spice it with salt and pepper as needed. Place the blend in the fridge for about two hours before serving. This lets the flavours deepen.

Comparison to Other Sauces and Dips

Tzatziki is unique among other sauces and dips. It has its own taste and potential health benefits.

Tzatziki vs. Hummus

Though tzatziki and humus are both packed with healthy ingredients, they’re not identical. Tzatziki’s yogurt base gives a light, sharp flavour, and creamy feel. Hummus, with its chickpea base, has a richer, nutty taste and a thicker feel. Both are still great for health and work well in a balanced diet.

Tzatziki vs. Ranch Dressing

Tzatziki is a much healthier choice than ranch dressing. It’s lower in calories and fats but still offers key nutrients and vitamins. Plus, tzatziki uses natural ingredients, while ranch dressings often contain added artificial flavours.

Conclusion

Tzatziki is not only a tasty, multi-use sauce, it’s also a smart food pick. Its blend of yogurt, cucumber, olive oil, garlic, lemon, and herbs delivers key nutrients, which are proposed to support heart health, gut health, and may even lower diabetes risk. If you add tzatziki to your meals, you can boost everyday dishes while savouring the many potential health benefits tzatziki brings.

Frequently Asked Questions (FAQs)

Is store-bought tzatziki healthy?

While store-bought tzatziki may be healthy, always look at the label. Be cautious of added sugars, heaps of salt, or unhealthy fats. Pick a brand using simple, fresh ingredients to enjoy tzatziki’s health benefits.

Can tzatziki be frozen?

Avoid freezing tzatziki. It changes its texture and impacts its quality. Store in the fridge and eat within five days for great taste and freshness.

How long does homemade tzatziki last in the fridge?

Homemade tzatziki should stay fresh in the fridge for up to five days. Just store in an airtight container.

Is there a dairy-free alternative to traditional tzatziki?

Yes, you can use plant-based yogurts like soy, almond, or coconut instead of normal yogurt to make dairy-free tzatziki.

Can tzatziki be used as a salad dressing?

Tzatziki’s light, sharp flavour makes it a good salad dressing. Add taste and plenty of potential health benefits to your greens.

References:

PubMed. Garlic for hypertension: A systematic review and meta-analysis of randomized controlled trials [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/25837272

National Center for Biotechnology Information (NCBI). The Role of Anethum graveolens L. (Dill) in the Management of Diabetes – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5088306

National Center for Biotechnology Information (NCBI). Benefits and Harms of the Mediterranean Diet Compared to Other Diets [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0089086

PubMed. Potential Health Benefits of Olive Oil and Plant Polyphenols [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29495598

National Center for Biotechnology Information (NCBI). The Health Benefiting Mechanisms of Virgin Olive Oil Phenolic Compounds [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/27999296

PubMed. Health benefits and bioactive compounds of eggplant [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/30064803

National Center for Biotechnology Information (NCBI). Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204759

PubMed. Nasunin inhibits the lipopolysaccharide-induced pro-inflammatory mediator production in RAW264 mouse macrophages by suppressing ROS-mediated activation of PI3 K/Akt/NF-κB and p38 signaling pathways [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/28812425

PubMed. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/26764326

National Center for Biotechnology Information (NCBI). Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24035939

PubMed. Fresh lemon juice supplementation for the prevention of recurrent stones in calcium oxalate nephrolithiasis: A pragmatic, prospective, randomised, open, blinded endpoint <em>(PROBE)</em> trial [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/34977512

National Center for Biotechnology Information (NCBI). Yogurt: role in healthy and active aging [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24695886

National Center for Biotechnology Information (NCBI). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343

PubMed. The role of protein in weight loss and maintenance [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/25926512

PubMed. Red vine leaf extract (AS 195) can improve some signs and symptoms of chronic venous insufficiency, a systematic review [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/32314844

National Center for Biotechnology Information (NCBI). Evaluation of Phenolic Compounds and Antioxidant and Antimicrobial Activities of Some Common Herbs [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28316626

PubMed. Anti-Inflammation and Protective Effects of <em>Anethum graveolens</em> L. (Dill Seeds) on Esophageal Mucosa Damages in Reflux Esophagitis-Induced Rats [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/34681549

National Center for Biotechnology Information (NCBI). Review: The health benefits of vitamin K – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246

National Center for Biotechnology Information (NCBI). Enhancing nutrition with pulses: defining a recommended serving size for adults – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914352

National Center for Biotechnology Information (NCBI). The role of protein in weight loss and maintenance [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25926512

PubMed. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/31174214

PubMed. Chicken soup inhibits neutrophil chemotaxis in vitro [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/11035691

National Center for Biotechnology Information (NCBI). Management of the virulent influenza virus infection by oral formulation of nonhydrolized carnosine and isopeptide of carnosine attenuating proinflammatory cytokine-induced nitric oxide production [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20841992

National Center for Biotechnology Information (NCBI). Salt Sensitivity and Hypertension: A Paradigm Shift from Kidney Malfunction to Vascular Endothelial Dysfunction – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520886

National Center for Biotechnology Information (NCBI). Polyphenol-Rich Lentils and Their Health Promoting Effects – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359

National Center for Biotechnology Information (NCBI). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799

PubMed. Selenium Supplementation and Prostate Health in a New Zealand Cohort [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/31861307

National Center for Biotechnology Information (NCBI). Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687

PubMed. Lycopene: Food Sources, Biological Activities, and Human Health Benefits [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/34840666

National Center for Biotechnology Information (NCBI). ANNEX 1DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK305180

National Center for Biotechnology Information (NCBI). Docosahexaenoic acid (DHA): An essential nutrient and a nutraceutical for brain health and diseases [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28314621

National Center for Biotechnology Information (NCBI). Exercise and nutritional approaches to prevent frail bones, falls and fractures: an update [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28286988

National Center for Biotechnology Information (NCBI). The beneficial effects of tomatoes [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16198897

PubMed. Dairy products and bone health: how strong is the scientific evidence? [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29560832

National Center for Biotechnology Information (NCBI). Quercetin, Inflammation and Immunity – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4808895

PubMed. Putative protective role of lutein and zeaxanthin in diabetic retinopathy [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/28232380

PubMed. Vitamin C (Ascorbic Acid) [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29763052

PubMed. The effect of green Mediterranean diet on cardiometabolic risk; a randomised controlled trial [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/33234670

National Center for Biotechnology Information (NCBI). Mediterranean Edible Plants: An Assessment of Their Antioxidant, Radical Scavenger Properties and Their Use as Super Foods, Nutraceuticals, Functional Foods – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8151756

PubMed. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29263222

National Center for Biotechnology Information (NCBI). Association of Dietary Nitrate Intake With Primary Open-Angle Glaucoma: A Prospective Analysis From the Nurses’ Health Study and Health Professionals Follow-up Study [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26767881

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisem*nts of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisem*nts do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.