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Cucumber and lettuce cacık Calories
Refreshing yogurt dish, low in calories
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cucumber and lettuce cacık (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 8.6 g of carbs, 6.2 g of protein, 4.2 g of fat and 1 g of fiber. Its 0.6 µg of B12 covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber and lettuce cacık Nutrition Facts
Selected: 1 cup (medium) · 200 g
90
KCAL / 200G
Carbs
8.6g
· 3% DV
Protein
6.2g
· 12% DV
Fat
4.2g
· 5% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 26% · Fat 39%
Cucumber and lettuce cacık nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0.16 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 6.2 g | 12% |
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 lettuce cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 90 kcal |
| 100 g | 100 g | 45 kcal |
| ½ cup (small) | 100 g | 45 kcal |
| 1 serving (small) | 150 g | 68 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1 bottle (medium) | 250 g | 113 kcal |
| 1.5 cup (large) | 300 g | 135 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Cucumber and lettuce cacık
What is cucumber and lettuce cacık?
Cucumber and lettuce cacık is a cold Turkish yogurt dish made with cucumber and finely chopped lettuce. It is a fresh variation on classic cacık, served as a side or light starter, with the lettuce adding a crisp texture that is not typical of every recipe.
How do you make cucumber and lettuce cacık?
Whisk plain yogurt until smooth, then stir in grated or finely diced cucumber and thinly sliced, dried lettuce. Add salt, garlic, and dried mint to taste, and chill before serving. Use a little cold water only if you prefer a thinner consistency.
How is cucumber and lettuce cacık different from tzatziki?
Cucumber and lettuce cacık is a Turkish yogurt dish, and this version includes lettuce alongside cucumber. Tzatziki is Greek and is commonly made with strained yogurt, cucumber, and garlic, usually as a thicker dip. Recipes vary, so the distinction is not absolute.
Why does cucumber and lettuce cacık become watery?
Cucumber and lettuce cacık becomes watery because cucumber releases liquid, especially after it is grated and salted. Squeeze excess liquid from the cucumber, dry the lettuce thoroughly, and use thick yogurt. Mixing in the salt shortly before serving also helps limit pooling.
What do you serve with cucumber and lettuce cacık?
Serve cucumber and lettuce cacık cold alongside grilled meat, kebabs, rice, or hearty vegetable dishes. Its cool, tangy yogurt balances richer foods, and it can also work as a light starter with bread. A little dried mint on top is a familiar finishing touch.
Can you put lettuce in cacık?
Yes, lettuce works in cucumber and lettuce cacık, although it is a variation rather than a defining ingredient in every cacık recipe. Slice the leaves thinly and dry them well; add them shortly before serving if you want them to stay crisp.
What kind of yogurt is best for cucumber and lettuce cacık?
Plain, thick yogurt makes cucumber and lettuce cacık creamy and helps keep it from turning runny. If your yogurt is thin, strain it briefly or skip added water. For a more pourable side, loosen thicker yogurt gradually with cold water.
Can you make cucumber and lettuce cacık ahead of time?
Yes, you can mix the yogurt base and prepare the cucumber ahead, but cucumber and lettuce cacık has its best texture when assembled close to serving. Keep the chopped lettuce separate until then so it stays crisp rather than softening in the yogurt.
How long does cucumber and lettuce cacık keep in the fridge?
Keep cucumber and lettuce cacık covered in the refrigerator and aim to eat it within a day for the best texture. The cucumber can release liquid and the lettuce may wilt as it sits; stir before serving and discard it if its smell or appearance changes.
Can you freeze cucumber and lettuce cacık?
Freezing cucumber and lettuce cacık is not recommended. The yogurt can separate after thawing, while the cucumber and lettuce lose their fresh, crisp texture. Make a fresh batch instead, and keep it chilled until you are ready to serve.
Cucumber and lettuce cacık Vitamins & Minerals
Vitamins
B12
0.64µg · 27% DV
B2
0.3mg · 23% DV
Vitamin K
19µg · 16% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
172mg · 25% DV
Iodine
34µg · 23% DV
Calcium
224mg · 22% DV
Sodium
310mg · 13% DV
Potassium ⭐
310mg · 9% DV
Cucumber and lettuce cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber and lettuce cacık
To burn the 90 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 lettuce cacık?
Cucumber and lettuce cacık is a Turkish yogurt dish made with cucumber and lettuce, served chilled. It can be kept thick enough to eat with a spoon or thinned with water for a looser, soup-like consistency. In Turkey, cacık often accompanies a main meal, especially in warm weather, and pairs naturally with rice dishes, grilled foods or vegetables. Its cool, mild tang makes a refreshing contrast to richer flavours. The yogurt contributes some protein, while the vegetables and yogurt make this a light, relatively low-calorie choice: it has 45 calories per 100 g. Keep it thick for a more substantial side, or serve it in a small bowl alongside a meal.
How Nutritious Is Cucumber and lettuce cacık?
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 Cucumber and lettuce cacık 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 lettuce cacık Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber and lettuce cacık 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 lettuce cacık Fat Profile
SATURATED
2.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.