Tzatziki Sauce

Name: Tzatziki Sauce
Cook time: 10 min
Total time: 10 min
Yield: 1 dish
Cuisine: Greek
Ingredients: Sour cream 30%; Cucumbers; Lemon; Dill; Table salt; Black pepper

A source of probiotics and healthy fats, this sauce has a refreshing taste thanks to cucumbers and lemon. Perfect as an accompaniment to meat dishes, it improves digestion and supports skin health.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Sour cream 30%	Sour cream 30%	Ingredient quantity for Sour cream 30% in ml
Include ingredient: Cucumbers	Cucumbers	Ingredient quantity for Cucumbers in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill in g
Include ingredient: Table salt	Table salt	to taste
Include ingredient: Black pepper	Black pepper	to taste

	Product release:	535
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

10
	Slice	5
	Mix	5

Macronutrients in 100 g

Proteins	2.3
Digestible proteins	2.1
Fats	22.5
Plaid	0.3
Net carbohydrates	2.9
Fructose	0
Calories	255 kcal
Indexes
Glycemic index	3.9
Glycemic load	0.3
Insulin index, II	12.5
Disease inflammatory index, DII	0.01
Antioxidant, ORAC	93

Calories per dayGenderGrowth

Weight loss	Detention	Set
26%	19%	16%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more proteins

RDA per 100 g

Vitamins

Nutrient	% of RDA
B2	1214112551
B12	999871
B5	7761131
B4 (Choline)	6771332

Minerals

Nutrient	% of RDA
Fructose	??????
Probiotics	37373775?7
Phosphorus	1111111584
Calcium	888887
Selenium	555931

Lipids

Nutrient	% of RDA
Cholesterol	303030120?60
Palmitic acid (Saturated)	11111117?22

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Very simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Greek

Goes well with: Salads, Snacks, Fish, Vegetables

690

Servings: 8 (1 serving ≈ 67 gram)

Digestion time: 3 hour

Complete protein: ✔

Peel cucumber (120 g) if needed and grate it coarsely. If the cucumber is very watery, squeeze it lightly so the sauce does not become thin.

Mix 30% sour cream (400 g), cucumber, lemon juice (10 g), finely chopped dill (5 g), table salt (to taste), and black pepper (to taste). Serve the sauce cold.

Tzatziki works with fish, vegetable salads, baked vegetables, and cold appetizers. Do not freeze it: after thawing, sour cream and cucumber release water.

Published: 05.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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