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Ab Doogh Khiar Calories
Refreshing Persian cold soup made with yogurt, cucumber and herbs
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ab Doogh Khiar (300 g) has 165 calories. That works out to 55 calories per 100 g. It contains 16.2 g of carbs, 7.2 g of protein, 7.2 g of fat and 1.8 g of fiber. Its 216 mg of Phosphorus covers 31% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Ab Doogh Khiar Nutrition Facts
Selected: 1 serving (medium) · 300 g
165
KCAL / 300G
Carbs
16.2g
· 6% DV
Protein
7.2g
· 14% DV
Fat
7.2g
· 9% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 18% · Fat 41%
Ab Doogh Khiar nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.09 g | |
| Sodium | 345 mg | 15% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 1.8 g | 6% |
| Protein | 7.2 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Ab Doogh Khiar?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 165 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 serving (small) | 250 g | 138 kcal |
| 1 pack (medium) | 250 g | 138 kcal |
| 1 serving (large) | 400 g | 220 kcal |
| 1 cup (large) | 450 g | 248 kcal |
| 1 serving (extra large) | 550 g | 303 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Ab Doogh Khiar
What is ab doogh khiar?
Ab doogh khiar is a chilled Persian yogurt soup made with cucumber and herbs. Depending on the recipe, it may also include walnuts, raisins and pieces of bread, giving it a mix of creamy, crunchy and sweet textures.
How do you make ab doogh khiar?
Whisk plain yogurt with cold water until pourable, then stir in chopped or grated cucumber and finely chopped herbs. Add walnuts, raisins or bread if you like, and chill the ab doogh khiar before serving.
Is ab doogh khiar the same as cacık?
No. Ab doogh khiar and Turkish cacık both combine yogurt and cucumber, but ab doogh khiar commonly has a broader mix of herbs and may include walnuts, raisins and bread. Cacık is often served as a simpler side.
Which herbs go in ab doogh khiar?
Mint, dill, parsley and green onions are common choices for ab doogh khiar. Recipes vary, so finely chop a combination you enjoy; use mint with a light hand if you want the other fresh herb flavors to come through.
Why are walnuts and raisins added to ab doogh khiar?
Walnuts and raisins are traditional additions in some versions of ab doogh khiar, not essential ingredients. The walnuts bring crunch and the raisins a sweet contrast; add them near serving time so the textures stay distinct.
What do you serve with ab doogh khiar?
Serve ab doogh khiar cold, often with flatbread such as lavash. Bread can also be torn into the soup, where it softens and makes the dish more substantial; keep any bread on the side crisp until serving.
Can you make ab doogh khiar ahead of time?
Yes, you can mix the yogurt, cucumber and herbs ahead and keep the ab doogh khiar chilled. For the best texture, wait to add bread, walnuts and raisins until just before serving.
How should you store leftover ab doogh khiar?
Keep leftover ab doogh khiar in a covered container in the refrigerator. The cucumber can release water and the herbs may soften as it sits, so stir it before serving and add any crunchy toppings fresh.
Can dried herbs replace fresh herbs in ab doogh khiar?
Yes, dried mint can replace fresh mint in ab doogh khiar, though the flavor will be more concentrated. Add a small amount at a time and taste as you go; fresh cucumber still provides the dish’s characteristic texture.
Should ab doogh khiar be thick or thin?
Ab doogh khiar can be made thick enough to eat with a spoon or thinned with cold water to make it more pourable. Add the water gradually, since cucumber also releases liquid as the soup rests.
Ab Doogh Khiar Vitamins & Minerals
Vitamins
B12
0.66µg · 28% DV
B2
0.33mg · 25% DV
Vitamin K
23.4µg · 19% DV
B5
0.93mg · 19% DV
Minerals
Phosphorus
216mg · 31% DV
Calcium
282mg · 28% DV
Iodine
36µg · 24% DV
Copper
0.15mg · 17% DV
Sodium
345mg · 15% DV
Potassium ⭐
366mg · 11% DV
Ab Doogh Khiar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ab Doogh Khiar
To burn the 165 calories in 1 serving (medium) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ab Doogh Khiar?
Ab Doogh Khiar is a Persian cold soup made with yoghurt, cucumber and fresh herbs, often mint and dill. Depending on the recipe, it may also include walnuts, raisins and small pieces of bread. Chilled until refreshing, it has a spoonable, soup-like consistency rather than the thicker texture of a dip.
In Iran it is enjoyed especially in warm weather, as a light meal or starter; serve it cold with bread. It is less familiar in many English-speaking kitchens, but works well as a summery lunch or a cooling first course. Yoghurt gives it some protein, while cucumber and herbs keep the dish light; it has about 55 calories per 100 g. For a lighter bowl, go easy on the walnuts and bread.
How Nutritious Is Ab Doogh Khiar?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ab Doogh Khiar Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ab Doogh Khiar Contain Allergens?
Contains these allergens:
Which Diets Is Ab Doogh Khiar Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ab Doogh Khiar Fat Profile
SATURATED
2.76g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.