Per 100g, tzatziki delivers 81 calories.
Calories scale with portion. Here's how a typical tzatziki serving translates in your tracker:
Balanced — tzatziki sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How tzatziki stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at tzatziki and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreTzatziki has approximately 81 calories per 100g. A typical serving — 3 oz (85g) — comes in at 69 calories.
4g of protein per 100g. That puts tzatziki at roughly 4.9g of protein per 100 calories — a useful lens when comparing to other condiments sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Tzatziki is naturally low-calorie at 81 kcal per 100g, so it's easy to fit into a deficit.