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Cucumber and herb yogurt Calories
Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cucumber and herb yogurt (200 g) has 156 calories. That works out to 78 calories per 100 g. It contains 11.2 g of carbs, 7.6 g of protein, 8 g of fat and 0.8 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Cucumber and herb yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
156
KCAL / 200G
Carbs
11.2g
· 4% DV
Protein
7.6g
· 15% DV
Fat
8g
· 10% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 21% · Fat 49%
Cucumber and herb yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 5 g | 25% |
| Trans fat | 0.24 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 7.6 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 Cucumber and herb yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 156 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 4 tablespoon (medium) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 150 g | 117 kcal |
| 1 bottle (large) | 250 g | 195 kcal |
| 1 serving (large) | 300 g | 234 kcal |
| 2 cup (extra large) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Cucumber and herb yogurt
How do you make cucumber and herb yogurt?
Mix chopped or grated cucumber into plain yogurt, then stir in finely chopped dill, mint, or parsley. Add garlic and salt if you like, and chill the cucumber and herb yogurt before serving so the flavors can blend.
Is cucumber and herb yogurt the same as tzatziki?
Not exactly. Cucumber and herb yogurt is a broad description for yogurt mixed with cucumber and herbs, while tzatziki is a Greek dip commonly made with strained yogurt, cucumber, garlic, and herbs such as dill or mint.
What herbs go in cucumber and herb yogurt?
Dill and mint are classic choices for cucumber and herb yogurt, and parsley also works well. Use fresh herbs for a brighter taste, chopping them finely so they mix evenly without overpowering the cucumber.
How do you stop cucumber and herb yogurt from getting watery?
Squeeze excess liquid from grated cucumber before mixing it into the yogurt. You can also dice the cucumber instead, use thick strained yogurt, and add salt shortly before serving, since salt draws moisture out of cucumber.
What do you serve with cucumber and herb yogurt?
Serve cucumber and herb yogurt with grilled meat, chicken, fish, roasted vegetables, or rice dishes. Its cool, tangy flavor also works as a dip with flatbread and balances richly seasoned or spicy food.
Can you make cucumber and herb yogurt without garlic?
Yes, garlic is optional in cucumber and herb yogurt. Leaving it out gives the herbs and cucumber a milder flavor, which can be useful when serving the dish alongside food that already has strong seasoning.
How long does cucumber and herb yogurt last in the fridge?
Keep cucumber and herb yogurt covered and refrigerated, and use it within a few days. The cucumber releases moisture as it sits, so stir it before serving and discard it if it has been left at room temperature for too long.
Can you freeze cucumber and herb yogurt?
Freezing is not recommended because yogurt can separate and turn grainy after thawing, while cucumber becomes soft and watery. Make cucumber and herb yogurt fresh, or refrigerate leftovers and eat them within a few days.
Should you peel the cucumber for cucumber and herb yogurt?
Peeling is optional for cucumber and herb yogurt. Leave the skin on for a little more texture, or peel it if the cucumber has thick, waxy skin; removing the seeds can help if it is especially watery.
Is cucumber and herb yogurt a good dip for kebabs?
Yes, cucumber and herb yogurt pairs well with kebabs because its cool, tangy taste complements grilled and spiced meat. Serve it cold on the side, rather than mixing it into the kebab while cooking.
Cucumber and herb yogurt Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.36mg · 28% DV
B5
0.76mg · 15% DV
Biotin
4.4µg · 15% DV
Minerals
Phosphorus
210mg · 30% DV
Calcium
260mg · 26% DV
Iodine
36µg · 24% DV
Selenium
6.8µg · 12% DV
Potassium ⭐
370mg · 11% DV
Sodium
100mg · 4% DV
Cucumber and herb yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber and herb yogurt
To burn the 156 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 Cucumber and herb yogurt?
Made by mixing yogurt with chopped or grated cucumber and fresh herbs such as dill, mint or parsley, cucumber and herb yogurt is a cool, tangy side with a little crunch. It is Turkish in style and resembles cacık, though it is often served thicker and eaten with a spoon rather than thinned into a soup-like accompaniment.
In Turkey it commonly appears as a meze or alongside grilled meat, vegetables and rice; elsewhere, it also works as a dip with flatbread or raw vegetables. It provides protein and calcium, with 3.8 g of protein per 100 g. For a lighter version, use lower-fat plain yogurt and plenty of cucumber and herbs.
How Nutritious Is Cucumber and herb yogurt?
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 Cucumber and herb 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 Cucumber and herb yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber and herb 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
Cucumber and herb yogurt Fat Profile
SATURATED
5g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.