1 cup (medium) of Cacik (low-fat) (200 g) has 76 calories. That works out to 38 calories per 100 g. It contains 8.2 g of carbs, 5.4 g of protein, 1.2 g of fat and 1 g of fiber. Its 164 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Cacik (low-fat)?

Cacik (low-fat) is a Turkish yogurt and cucumber dish, usually made by thinning yogurt with water and stirring in finely chopped cucumber. Mint or dill is common, and garlic may be added to taste. It can be spoon-thick or loose enough to sip, depending on the household and how it is served.

In Turkey, it is often served chilled alongside grilled meat, rice dishes or vegetables, and makes a refreshing addition to a summer meal. It also works as a light snack with bread. Made with low-fat yogurt, it is a particularly light option, with 0.6 g of fat per 100 g. Add fresh herbs for extra fragrance, or serve it with whole-grain bread when you want a more filling accompaniment.

Cacik (low-fat) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

2.7g

· 5% DV

Fat

0.6g

· 1% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 50% · Protein 33% · Fat 17%

Cacik (low-fat) Vitamins & Minerals

Vitamins

0.11mg · 8% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

82mg · 12% DV

Calcium

110mg · 11% DV

Sodium

160mg · 7% DV

Potassium ⭐

220mg · 6% DV

How Nutritious Is Cacik (low-fat)?

Nutrient density

Medium

55/ 100

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

43/ 100

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.

Cacik (low-fat) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cacik (low-fat)

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cacik (low-fat) 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 Cacik (low-fat) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cacik (low-fat) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cacik (low-fat) Fat Profile

SATURATED

0.37g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Cacik (low-fat)

🥒vs🧴

Cacik (low-fat) vs Hawthorn Vinegar20 kcal more per 100 g

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Cacik (low-fat) vs Chicken Wrap157 kcal fewer per 100 g

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Cacik (low-fat) vs Protein Bar312 kcal fewer per 100 g

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Foods Similar to Cacik (low-fat)

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cacik (low-fat)

What is low-fat cacik?

Low-fat cacik is a Turkish yogurt dish made with cucumber, usually thinned with water and seasoned with mint and sometimes garlic. It is served chilled, either as a refreshing side or, when made thinner, as a cold soup.

How do you make low-fat cacik?

To make low-fat cacik, stir chopped or grated cucumber into plain low-fat yogurt, then add cold water gradually until it reaches the consistency you want. Season with mint and optional garlic, and chill before serving.

Is low-fat cacik the same as tzatziki?

No. Low-fat cacik is often loosened with water and served as a Turkish side or cold soup. Tzatziki is usually thicker and commonly includes olive oil; both pair yogurt with cucumber, garlic, and herbs.

Why does low-fat cacik become watery?

Low-fat cacik becomes watery because cucumber releases liquid after it is cut or grated, especially while the dish sits. For a thicker result, gently squeeze grated cucumber and mix it into the yogurt shortly before serving.

What do you serve with low-fat cacik?

Low-fat cacik goes well with grilled meats, rice, pilaf, stuffed vegetables, and spicy dishes. Serve it cold alongside the meal; a thinner version can also be eaten by itself as a light cold soup.

Can you make low-fat cacik without garlic?

Yes, low-fat cacik can be made without garlic. Mint and cucumber still give it its familiar fresh flavor, and dill is another suitable herb. Leaving garlic out makes the taste milder and lets it suit more meals.

Should you peel the cucumber for low-fat cacik?

No, peeling the cucumber is not necessary for low-fat cacik. Wash it well and leave the peel on for more texture; peel it if the skin is tough or bitter, or if you prefer a smoother mixture.

How long does low-fat cacik keep in the fridge?

Low-fat cacik is best eaten within a day when kept covered in the refrigerator. The cucumber releases water over time, so stir it before serving and avoid leaving it at room temperature for an extended period.

Can you use Greek yogurt in low-fat cacik?

Yes, plain low-fat Greek yogurt works in low-fat cacik, but it is thicker than many Turkish yogurts. Add cold water a little at a time until the mixture is loose enough to serve as a side or soup.

Is low-fat cacik eaten as a soup or a dip?

Low-fat cacik can be either, depending on how much water you add. Keep it thick for a spoonable side or dip, or thin it with cold water and serve it in a bowl as a chilled soup.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026