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Buckwheat tzatziki Calories
Cooling yogurt, cucumber and buckwheat dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat tzatziki (200 g) has 178 calories. That works out to 89 calories per 100 g. It contains 18.2 g of carbs, 9 g of protein, 7 g of fat and 2.4 g of fiber. Its 202 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Buckwheat tzatziki Nutrition Facts
Selected: 1 cup (medium) · 200 g
178
KCAL / 200G
Carbs
18.2g
· 7% DV
Protein
9g
· 18% DV
Fat
7g
· 9% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 21% · Fat 37%
Buckwheat tzatziki nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.16 g | 21% |
| Trans fat | 0.2 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 9 g | 18% |
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 Cup of Buckwheat tzatziki?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 178 kcal |
| 2 tablespoon (small) | 30 g | 27 kcal |
| 4 tablespoon (medium) | 60 g | 53 kcal |
| 100 g | 100 g | 89 kcal |
| 1 cup (small) | 150 g | 134 kcal |
| 1 serving (large) | 250 g | 223 kcal |
| 1 bottle (large) | 250 g | 223 kcal |
| 1 pack (large) | 300 g | 267 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Buckwheat tzatziki
How do you make buckwheat tzatziki?
To make buckwheat tzatziki, stir cooked, cooled buckwheat into yogurt with grated or finely chopped cucumber. Add garlic, salt and mint or dill, then loosen with a little cold water if you prefer a thinner, spoonable consistency.
Is buckwheat cooked before adding it to buckwheat tzatziki?
Yes, cook the buckwheat first and let it cool completely. Raw groats will stay firm in the yogurt and can absorb its moisture; cooled cooked buckwheat blends in evenly without warming or thinning the dip.
What is the difference between buckwheat tzatziki and regular tzatziki?
Buckwheat tzatziki includes cooked buckwheat along with the yogurt and cucumber found in regular tzatziki. The grains make it more textured and substantial, while traditional tzatziki is usually a smoother yogurt-and-cucumber dip without buckwheat.
What ingredients go into buckwheat tzatziki?
Buckwheat tzatziki is made with plain yogurt, cucumber and cooked buckwheat. Garlic, salt and fresh mint or dill are common additions, and some versions finish with olive oil. The exact herbs and thickness vary by recipe.
How do you keep buckwheat tzatziki from getting watery?
Squeeze excess liquid from grated cucumber and make sure the cooked buckwheat is cool before mixing it into buckwheat tzatziki. Refrigerate the dip and stir it just before serving, since cucumber can release water as it sits.
Can buckwheat tzatziki be made with toasted buckwheat?
Yes, toasted buckwheat can be used in buckwheat tzatziki, but cook it until tender and cool it first. Its toasted, nutty flavor will be more pronounced than that of untoasted groats, so start with a modest amount.
What do you serve with buckwheat tzatziki?
Serve buckwheat tzatziki as a cool dip with flatbread or vegetables, or as a side for grilled meat, fish or roasted vegetables. Its yogurt-and-cucumber base also pairs well with rice and other savory dishes.
Can you make buckwheat tzatziki ahead of time?
Yes, buckwheat tzatziki can be made ahead and kept covered in the refrigerator. Cucumber may release liquid during storage, so stir it before serving; for the freshest texture, prepare it close to when you plan to eat it.
Should buckwheat tzatziki use mint or dill?
Either herb works in buckwheat tzatziki. Mint gives it a cool, familiar tzatziki flavor, while dill brings a greener, more aromatic note; you can use one or combine small amounts of both.
Is buckwheat tzatziki a dip or a side dish?
Buckwheat tzatziki works as both a dip and a side dish. Keep it thick for scooping with bread or vegetables, or add a little cold water for a looser consistency to serve alongside a main meal.
Buckwheat tzatziki Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B12
0.56µg · 23% DV
B5
0.62mg · 12% DV
Biotin
3.4µg · 11% DV
Minerals
Phosphorus
202mg · 29% DV
Calcium
232mg · 23% DV
Copper
0.16mg · 18% DV
Manganese
0.4mg · 17% DV
Sodium
310mg · 13% DV
Potassium ⭐
312mg · 9% DV
Buckwheat tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat tzatziki
To burn the 178 calories in 1 cup (medium) (200 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 Buckwheat tzatziki?
Karabuğdaylı cacık is a Turkish yogurt-and-cucumber dip with cooked buckwheat stirred in. It builds on cacık, commonly seasoned with garlic and herbs such as mint or dill; the buckwheat adds substance while keeping the dish distinct from a simple cucumber yogurt dip.
Serve it chilled as a refreshing side with grilled vegetables, rice dishes or kebabs, especially in warm weather. Its tangy, cool yogurt and crisp cucumber contrast with the tender, slightly nutty grains. At 89 calories per 100 g, it is a relatively light side, with protein from yogurt and some fibre from buckwheat. For a lighter texture, use plain yogurt and loosen it with water to your liking.
How Nutritious Is Buckwheat tzatziki?
Nutrient density
High
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 Buckwheat tzatziki 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 Buckwheat tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat tzatziki 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
Buckwheat tzatziki Fat Profile
SATURATED
4.16g
MONOUNSATURATED
1.64g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.