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Cacık with Chickpeas, Onion, and Cucumber Calories
A refreshing yogurt dish with cucumber, chickpeas, and onion, providing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cacık with Chickpeas, Onion, and Cucumber (240 g) has 170 calories. That works out to 71 calories per 100 g. It contains 17.3 g of carbs, 9.1 g of protein, 6.7 g of fat and 3.4 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cacık with Chickpeas, Onion, and Cucumber Nutrition Facts
Selected: 1 cup (medium) · 240 g
170
KCAL / 240G
Carbs
17.3g
· 6% DV
Protein
9.1g
· 18% DV
Fat
6.7g
· 9% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 22% · Fat 36%
Cacık with Chickpeas, Onion, and Cucumber nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.1 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 3.4 g | 12% |
| Protein | 9.1 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 Cacık with Chickpeas, Onion, and Cucumber?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 170 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 100 g | 100 g | 71 kcal |
| ½ cup (small) | 120 g | 85 kcal |
| 1 serving (medium) | 150 g | 107 kcal |
| 1 cup (small) | 180 g | 128 kcal |
| 1 serving (large) | 250 g | 178 kcal |
| 1 bottle (large) | 300 g | 213 kcal |
Calculated from 71 calories per 100 g.
Frequently Asked Questions About Cacık with Chickpeas, Onion, and Cucumber
How do you make cacık with chickpeas, onion, and cucumber?
Cacık with chickpeas, onion, and cucumber is made by stirring cooked chickpeas, chopped cucumber, and finely diced onion into plain yogurt. Add cold water gradually for a thinner consistency, then chill it before serving so the flavors come together.
What do you serve with cacık with chickpeas, onion, and cucumber?
Serve cacık with chickpeas, onion, and cucumber alongside grilled meats, rice, flatbread, or roasted vegetables. Since the chickpeas make it more substantial than a simple yogurt dip, it can also be served as a light lunch with bread.
Is cacık with chickpeas, onion, and cucumber the same as tzatziki?
No, cacık with chickpeas, onion, and cucumber is not the same as tzatziki. They share yogurt and cucumber, but this cacık includes chickpeas and onion, while tzatziki is commonly a thicker Greek-style dip seasoned with garlic and herbs.
Do chickpeas need to be cooked for cacık with chickpeas, onion, and cucumber?
Yes, chickpeas should be fully cooked and tender for cacık with chickpeas, onion, and cucumber. Canned chickpeas work well; drain and rinse them first to remove excess packing liquid and keep the yogurt mixture from becoming overly salty or loose.
Can you use Greek yogurt in cacık with chickpeas, onion, and cucumber?
Yes, plain Greek yogurt works in cacık with chickpeas, onion, and cucumber and gives it a thicker, creamier texture. Thin it with a little cold water if you want a spoonable, more traditional cacık consistency rather than a dense dip.
Why does cacık with chickpeas, onion, and cucumber become watery?
Cacık with chickpeas, onion, and cucumber can turn watery when chopped or grated cucumber releases liquid into the yogurt. Dice the cucumber for less liquid, or lightly squeeze grated cucumber before mixing; add any water only a little at a time.
Can cacık with chickpeas, onion, and cucumber be made ahead?
Yes, cacık with chickpeas, onion, and cucumber can be made a few hours ahead and kept covered in the refrigerator. The cucumber may release liquid as it sits, so stir it before serving and adjust the thickness if needed.
How long does cacık with chickpeas, onion, and cucumber keep in the fridge?
Cacık with chickpeas, onion, and cucumber is best eaten within about a day when stored covered in the refrigerator. Fresh cucumber can release water and soften, so keep it chilled and discard it if it develops an unusual smell or appearance.
Can you eat cacık with chickpeas, onion, and cucumber as a meal?
Yes, cacık with chickpeas, onion, and cucumber can be a light meal, especially when served with bread or another side. The chickpeas make it more filling than a basic cucumber-yogurt dip, though it is not typically served as a hot main dish.
Where does cacık with chickpeas, onion, and cucumber come from?
Cacık with chickpeas, onion, and cucumber is a variation of cacık, a yogurt-and-cucumber dish associated with Turkish cuisine. Adding chickpeas and onion makes this version heartier; recipes and seasoning vary across households, so it is not one fixed regional formula.
Cacık with Chickpeas, Onion, and Cucumber Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.53µg · 22% DV
Vitamin K
21.6µg · 18% DV
B5
0.77mg · 15% DV
Minerals
Copper
0.29mg · 32% DV
Phosphorus
187mg · 27% DV
Manganese
0.53mg · 23% DV
Calcium
180mg · 18% DV
Potassium ⭐
408mg · 12% DV
Sodium
228mg · 10% DV
Cacık with Chickpeas, Onion, and Cucumber Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cacık with Chickpeas, Onion, and Cucumber
To burn the 170 calories in 1 cup (medium) (240 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 Cacık with Chickpeas, Onion, and Cucumber?
Cacık with chickpeas, onion, and cucumber is a heartier take on Turkish cacık, made by stirring chickpeas, cucumber, and onion into seasoned yogurt. Cacık is served cold; depending on how much water is added, it can be spoonable like a dip or loose enough to eat more like a soup.
In Turkey, it often accompanies a meal as a refreshing side or meze, especially in warm weather, and goes well with grilled dishes and rice. The cool, tangy yogurt and crisp cucumber balance the chickpeas’ soft, substantial texture and the onion’s gentle bite. It provides protein and fiber, making it more filling than a simple yogurt-and-cucumber side. For a lighter, pourable version, thin the yogurt gradually with cold water.
How Nutritious Is Cacık with Chickpeas, Onion, and Cucumber?
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 Cacık with Chickpeas, Onion, and Cucumber 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 Cacık with Chickpeas, Onion, and Cucumber Contain Allergens?
Contains these allergens:
Which Diets Is Cacık with Chickpeas, Onion, and Cucumber 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
Cacık with Chickpeas, Onion, and Cucumber Fat Profile
SATURATED
3g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.