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Cacık with Full-Fat Yogurt Calories
A refreshing Turkish yogurt dish made with full-fat yogurt, cucumber, garlic and herbs; provides protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cacık with Full-Fat Yogurt (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 10.1 g of carbs, 7.7 g of protein, 7.4 g of fat and 0.7 g of fiber. Its 52.8 µg of Iodine covers 35% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cacık with Full-Fat Yogurt Nutrition Facts
Selected: 1 cup (medium) · 240 g
132
KCAL / 240G
Carbs
10.1g
· 4% DV
Protein
7.7g
· 15% DV
Fat
7.4g
· 9% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 22% · Fat 49%
Cacık with Full-Fat Yogurt nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.19 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 0.7 g | 3% |
| Protein | 7.7 g | 15% |
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 Full-Fat Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 132 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 2 tablespoon (medium) | 30 g | 17 kcal |
| 100 g | 100 g | 55 kcal |
| 1 serving (small) | 150 g | 83 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 serving (medium) | 220 g | 121 kcal |
| 1 serving (large) | 300 g | 165 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 bottle (extra large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Cacık with Full-Fat Yogurt
What is cacık with full-fat yogurt?
Cacık with full-fat yogurt is a Turkish yogurt dish made with cucumber, garlic, and herbs, commonly mint. Depending on how much water is added, it can be served as a spoonable side or a thinner, drink-like accompaniment.
How do you make cacık with full-fat yogurt?
To make cacık with full-fat yogurt, stir grated or finely chopped cucumber and crushed garlic into yogurt, then season with salt and mint. Add cold water gradually if you want a thinner consistency, and finish with a little olive oil if desired.
Is cacık with full-fat yogurt the same as tzatziki?
No, cacık with full-fat yogurt and tzatziki are related yogurt-and-cucumber dishes, but they are not identical. Cacık is often loosened with water and served alongside Turkish meals, while tzatziki is usually thicker and commonly includes olive oil and vinegar or lemon.
Why does cacık with full-fat yogurt get watery?
Cacık with full-fat yogurt gets watery because cucumber releases liquid after it is grated or chopped, and extra water can thin the yogurt further. For a thicker result, squeeze excess liquid from the cucumber and add any water a little at a time.
What do you serve with cacık with full-fat yogurt?
Cacık with full-fat yogurt is often served with grilled meats, kebabs, pilaf, stuffed vegetables, or beans. Its cool, tangy taste complements rich or spicy dishes, and it can also be served as part of a Turkish meze spread.
Can you make cacık with full-fat yogurt ahead of time?
Yes, you can prepare cacık with full-fat yogurt ahead, but cucumber will release liquid as it sits. For a fresher, thicker serving, mix the yogurt and seasonings in advance, then add the cucumber and adjust the consistency shortly before serving.
Can Greek yogurt be used for cacık with full-fat yogurt?
Yes, Greek yogurt works well for cacık with full-fat yogurt because its thick texture makes a creamy version. Stir in cold water gradually until it reaches the consistency you want, since Greek yogurt is usually thicker than many Turkish-style yogurts.
Should you peel the cucumber for cacık with full-fat yogurt?
You do not have to peel the cucumber for cacık with full-fat yogurt. Leave the peel on if it is tender and the cucumber has been washed well; peel it if the skin is tough or you prefer a smoother texture.
How long does cacık with full-fat yogurt last in the fridge?
Cacık with full-fat yogurt is best eaten within about a day when kept covered in the refrigerator. The cucumber softens and releases liquid over time, so stir it before serving and discard it if it has been left out for an extended period.
Can you make cacık with full-fat yogurt without garlic?
Yes, cacık with full-fat yogurt can be made without garlic. The flavor will be milder and let the cucumber and yogurt stand out; fresh or dried mint still gives it a familiar, refreshing character.
Cacık with Full-Fat Yogurt Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.34mg · 26% DV
Biotin
5.28µg · 18% DV
B5
0.77mg · 15% DV
Minerals
Iodine
53µg · 35% DV
Phosphorus
197mg · 28% DV
Calcium
252mg · 25% DV
Selenium
7.68µg · 14% DV
Potassium ⭐
348mg · 10% DV
Sodium
82mg · 4% DV
Cacık with Full-Fat Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cacık with Full-Fat Yogurt
To burn the 132 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 Full-Fat Yogurt?
Cacık with full-fat yogurt is a Turkish dish made by mixing yogurt with cucumber, garlic and herbs such as mint or dill. It can be prepared thick enough to eat with a spoon or thinned with water to a more pourable consistency; recipes vary from home to home.
Served chilled, it is a refreshing side for grilled meat, rice dishes and summer meals, and may also appear among a spread of small plates. The yogurt contributes protein and calcium, while cucumber keeps the dish light and fresh-tasting. For a looser, lighter version, stir in a little cold water and adjust the garlic to suit your taste.
How Nutritious Is Cacık with Full-Fat Yogurt?
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 Cacık with Full-Fat Yogurt 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 Full-Fat Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Cacık with Full-Fat Yogurt 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 Full-Fat Yogurt Fat Profile
SATURATED
4.56g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.