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Cucumber haydari Calories
Yogurt dip providing protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cucumber haydari (30 g) has 36 calories. That works out to 119 calories per 100 g. It contains 1.3 g of carbs, 1.9 g of protein, 2.4 g of fat and 0.1 g of fiber. Its 41.4 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber haydari Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
36
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
1.9g
· 4% DV
Fat
2.4g
· 3% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 22% · Fat 63%
Cucumber haydari nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.71 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 1.9 g | 4% |
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 2 Tablespoons of Cucumber haydari?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 36 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 1 ounce (small) | 28 g | 33 kcal |
| 3 tablespoon (large) | 45 g | 54 kcal |
| 0.25 cup (small) | 60 g | 71 kcal |
| 1 serving (medium) | 75 g | 89 kcal |
| 100 g | 100 g | 119 kcal |
| ½ cup (medium) | 120 g | 143 kcal |
| 1 serving (large) | 150 g | 179 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Cucumber haydari
What is cucumber haydari?
Cucumber haydari is a thick Turkish yogurt dip made with cucumber, usually with garlic and herbs. It is served cold as a meze, or small shared dish, and is generally thicker than a cucumber-yogurt salad or soup.
Is cucumber haydari the same as tzatziki?
No. Cucumber haydari and tzatziki are both yogurt-and-cucumber dips, but they are not identical. Haydari is typically made with thick strained yogurt and served as a Turkish meze; tzatziki recipes and seasonings vary across Greek and other regional traditions.
What ingredients go into cucumber haydari?
Cucumber haydari is usually made with strained yogurt, cucumber, garlic, and herbs such as dill or mint. Some home recipes add olive oil or other seasonings, so the exact flavor and texture can vary without changing its basic character as a thick yogurt dip.
How do you make cucumber haydari?
To make cucumber haydari, grate the cucumber and squeeze out its excess liquid. Stir it into thick strained yogurt with garlic and herbs, then chill before serving. Removing the cucumber water helps the dip stay creamy rather than turning runny.
Should you peel or grate the cucumber for cucumber haydari?
Grating the cucumber is the usual approach for cucumber haydari because it blends evenly into the yogurt. Peeling is optional: leave the skin on if it is tender and you want more texture, or peel it for a smoother dip.
What do you serve with cucumber haydari?
Cucumber haydari is served cold alongside grilled meats, kebabs, roasted vegetables, or other meze. It also works as a dip for bread and raw vegetables. Its cool, tangy yogurt flavor pairs especially well with richly seasoned or spicy dishes.
How can you make cucumber haydari thicker?
Use strained yogurt and squeeze the grated cucumber firmly before mixing it into cucumber haydari. If the dip is already too loose, stir in more strained yogurt and chill it briefly; adding extra herbs will not remove the excess moisture.
Can you make cucumber haydari ahead of time?
Yes, you can prepare cucumber haydari ahead and keep it covered in the refrigerator until serving. Squeeze the cucumber well before mixing, since the dip may loosen as it sits, and stir it before bringing it to the table.
Can cucumber haydari be frozen?
Freezing cucumber haydari is not recommended. Yogurt can separate and turn grainy after thawing, while cucumber releases extra water, leaving the dip less creamy. Make it fresh or refrigerate it rather than freezing it for later.
Can you make cucumber haydari without garlic?
Yes, cucumber haydari can be made without garlic. The result has a milder, fresher taste, with the yogurt and cucumber more noticeable; dill, mint, or a little olive oil can add flavor without replacing the garlic exactly.
Cucumber haydari Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
B12
0.13µg · 5% DV
B5
0.14mg · 3% DV
Vitamin A
20.4µg · 2% DV
Minerals
Phosphorus
41mg · 6% DV
Calcium
53mg · 5% DV
Sodium
104mg · 5% DV
Iodine
6µg · 4% DV
Potassium ⭐
55mg · 2% DV
Cucumber haydari Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber haydari
To burn the 36 calories in 2 tablespoon (medium) (30 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 haydari?
Cucumber haydari is a Turkish yogurt meze, made with thick or strained yogurt and cucumber, often seasoned with garlic and herbs such as mint or dill. It is creamy and tangy, with a cool, fresh taste and a little crunch from the cucumber.
In Turkey it is served chilled alongside other meze, grilled foods or bread; it also works as a dip on a shared table. Its yogurt base gives it a protein contribution: it contains 6.2 g per 100 g. For a lighter, less dense dip, mix the strained yogurt with plain yogurt, and adjust the garlic and herbs to suit your taste.
How Nutritious Is Cucumber haydari?
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 haydari 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 haydari Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber haydari 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 haydari Fat Profile
SATURATED
0.71g
MONOUNSATURATED
1.24g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.