Carbs in Tzatziki sauce (yogurt and cucumber) (2024)

FAQs

Carbs in Tzatziki sauce (yogurt and cucumber)? ›

Tzatziki sauce (yogurt and cucumber) (2 tablespoon) contains 1.4g total carbs, 1.2g net carbs, 1.3g fat, 0.7g protein, and 19 calories.

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.

Tzatziki is a diabetes-friendly condiment since it is low-carb and low-sugar. It also contains a good amount of dill. According to studies, this dill can aid in lowering blood sugar levels. Dill, as a herb, possesses properties that can lower blood glucose.

Nutrition Information

34.5 cal., 0.77 g fat, 4 g pro., 3 g carb., 0.16 g fiber, 207.5 mg sod.

Tzatziki sauce (yogurt and cucumber) (2 tablespoon) contains 1.4g total carbs, 1.2g net carbs, 1.3g fat, 0.7g protein, and 19 calories.

Health-wise, tzatziki contains only 54 calories per a 45 gram serving; it also comes with only 8 grams of carbohydrates and a negligible amount of sodium. Which to Pick? If you make your determination based on health concerns, then hummus is clearly the less healthy dip, with high sodium being a particular concern.

Low GI foods, like complex carbs, won't raise your blood sugar very quickly. Examples of these include oatmeal, pasta, sweet potatoes, fruits, and carrots. Medium GI foods include rice, couscous, pita bread, and brown rice.

If you have diabetes, it may be better to choose Greek yogurt because it contains fewer carbohydrates than regular yogurt. In addition, its higher protein content will make you feel full more quickly.

If you have diabetes, look for Greek yogurt or Icelandic yogurt (also called skyr). During the preparation of these types of yogurt, some of the whey is removed, leaving behind a thick, protein-rich product with fewer carbs than other types of yogurt. They also have lower levels of lactose than other yogurts.

Can you eat Greek yogurt on no carb diet? ›

The answer is yes, especially if you need a higher source of protein. Be sure to choose plain Greek yogurt. This type of yogurt is slightly lower in carbs (7 g per 6-oz container), has more fat, and packs more than double the protein (15 g), per the USDA.

Lactose in Yogurt

Lactose is a sugar—specifically a disaccharide made of glucose and galactose—and it is the primary sugar found in milk7 , particularly in whey. Whey is the liquid part of the yogurt. Depending on the type of yogurt, lactose from whey may be the primary source of carbohydrates in yogurt.

Many sauces and dips contain large amounts of sugar or salt, so it can be difficult to find a diabetes-friendly recipe for dip. This fresh and flavor tzatziki dip is an option where you don't have to trade your diabetes management plan for taste! Tzatziki dip is made with Greek yogurt and refreshing cucumbers.

Cucumbers

Cucumbers are low in carbs and very refreshing. One cup (104 g) of chopped cucumber contains 4 g of carbs, less than 1 g of which is fiber. Although cucumbers aren't very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may benefit health.

Tzatziki is cool and creamy with a tangy, garlicky flavor. Is tzatziki healthier than sour cream? Of course, this depends on your definition of healthy. However, this tzatziki sauce is higher in protein and lower in fat than sour cream, which makes it a healthier option in my eyes.

Unlike most creamy dips, tzatziki is made with a yoghurt and cucumber base, and as such is one of the healthiest pre-made dips you can find. Low in both fat and energy, tzatziki can be substituted as a much lighter alternative to aioli and mayonnaise as a creamy dipping sauce.

Mix with Nuts or Seeds

In addition, you'll benefit from the heart-healthy fat, fiber, micronutrients, and antioxidants that seeds and nuts offer. You can also blend plain yogurt with peanut butter, nut butter, or seed butter if you prefer a smooth taste.

2) Tzatziki (τζατζίκι).

The main bulk ingredient here is of course the rich Greek yogurt full of the probiotic lactobacilli bacteria that are helpful to our gut microbiomes.