18 %
Iodine is below the 15 % “source of” level in tzatziki, so no function line applies.
How many calories are in tzatziki?
95kcal
in a 125 g pot
76 kcal per 100 g.
Source: UK CoFID 2021, record 12-547. Checked 5 October 2026.
6.9 gFat
4.3 gProtein
0.38 gFibre
18 %Daily iodine
What’s in a 125 g pot
More than half of a pot is water, which is why the calories stay low. What is left is mostly fat.
- 6.9 gFat
- 4.3 gProtein
- 4.3 gCarbohydrate
- 0.38 gFibre
- 107 gWater
- 2.3 gMinerals and the rest
Below average for dairy
Tzatziki is 76 kcal per 100 g. The 99 dairy in this database average 224.
Tzatziki76
Dairy average224
Low in sugar
3 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per pot3.8 g
Salt, per pot1.2 g
Vitamins and minerals in tzatziki
One of the 21 reach the “high in” level: iodine.
None recorded
- Vitamin D
Show all 21 with amounts
Chloride750 mg, 94 %
Iodine0.0275 mg, 18 %
Phosphorus121 mg, 17 %
Calcium93.8 mg, 12 %
Potassium210 mg, 11 %
Vitamin A0.0825 mg, 10 %
Thiamin (vitamin B1)0.1 mg, 9.1 %
Riboflavin (vitamin B2)0.09 mg, 6.3 %
Niacin (vitamin B3)1 mg, 6.3 %
Vitamin B120.000125 mg, 5 %
Folate0.00875 mg, 4.4 %
Zinc0.38 mg, 3.8 %
Magnesium13.8 mg, 3.7 %
Manganese0.06 mg, 3.1 %
Vitamin B60.04 mg, 2.7 %
Vitamin E0.29 mg, 2.4 %
Selenium0.00125 mg, 2.3 %
Iron0.28 mg, 2 %
Vitamin C1.3 mg, 1.6 %
Copper0.01 mg, 1.3 %
Vitamin Dnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What tzatziki doesn’t give you. And where to find it.
No recorded vitamin D, and only 1.3 % of the vitamin C reference intake and 1.8 % of the selenium reference intake per 100 g.
Vitamin D
0mgin tzatziki
Find it inBloater, grilled500 % per 100 g
Vitamin C
1.3%in tzatziki, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Selenium
1.8%in tzatziki, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Tzatziki against other dairy
Per 100 g, milk (skimmed, dried, fortified) has the most iodine in this comparison, followed by milk (condensed, whole, sweetened).
0.15mg
0.074mg
0.046mg
0.029mg
0.022mg
0.022mg
Milk, skimmed, dried, fortified+0.128 mg
Milk, condensed, whole, sweetened+0.052 mg
Yogurt, low fat, hazelnut+0.024 mg
Cheese spread, plain+0.007 mg
Tzatzikithis page
All values per 100 g, from the same dataset. Differences are against tzatziki.
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Questions about tzatziki
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of tzatziki?
A typical portion (125 g, one pot of yogurt) gives 95 kcal. Per 100 g the figure is 76 kcal.
Is tzatziki high in chloride?
Yes. Tzatziki has 600 mg chloride per 100 g, 75 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does tzatziki have most of?
By share of the daily reference intake: chloride (600 mg, 75 %), iodine (0.022 mg, 15 %) and phosphorus (97 mg, 14 %) per 100 g.
Is tzatziki a good source of protein?
Tzatziki has 3.4 g protein per 100 g, 18 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-547, Tzatziki, published by Public Health England under the Open Government Licence v3.0. Main data references: Updated 2013. Values are per 100 g of the edible part; a pot is 125 g, one pot of yogurt, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most iodine.
More dairy
- Cheese, Mozzarella, fresh257 kcal
- Cheese, spreadable, medium fat, soft, white153 kcal
- Cream, dairy, UHT, half fat, canned spray196 kcal
- Milk, soya, non-dairy alternative to milk, sweetened, fortified43 kcal
- Yogurt, virtually fat free/diet, plain54 kcal
- Cheese, cottage, plain, reduced fat68 kcal
- All 99 dairy