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Cucumber with yogurt and tahini Calories
Refreshing mezze with protein, calcium, and unsaturated fats
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cucumber with yogurt and tahini (180 g) has 167 calories. That works out to 93 calories per 100 g. It contains 9.4 g of carbs, 7.4 g of protein, 11.7 g of fat and 2 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Cucumber with yogurt and tahini Nutrition Facts
Selected: 1 cup (chopped) · 180 g
167
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
7.4g
· 15% DV
Fat
11.7g
· 15% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 17% · Fat 61%
Cucumber with yogurt and tahini nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 2.12 g | 11% |
| Trans fat | 0 g | |
| Sodium | 103 mg | 4% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 7.4 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 Chopped Cucumber with yogurt and tahini?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 167 kcal |
| 2 tablespoon (small) | 30 g | 28 kcal |
| 4 tablespoon (medium) | 60 g | 56 kcal |
| ½ cup (chopped) | 90 g | 84 kcal |
| 100 g | 100 g | 93 kcal |
| 1 serving (medium) | 150 g | 140 kcal |
| 1 piece (large) | 220 g | 205 kcal |
| 1 serving (large) | 250 g | 233 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Cucumber with yogurt and tahini
How do you make cucumber with yogurt and tahini?
Mix chopped cucumber with thick yogurt and tahini, then season cucumber with yogurt and tahini with salt, lemon juice, and optional garlic. Stir until creamy and finish with olive oil or herbs before serving.
Is cucumber with yogurt and tahini the same as tzatziki?
No, cucumber with yogurt and tahini is not quite tzatziki. Both pair cucumber with yogurt, but tahini gives this version a sesame flavor and richer texture; tzatziki is usually made without tahini.
What does tahini add to cucumber with yogurt and tahini?
Tahini adds a nutty, sesame-rich flavor and makes cucumber with yogurt and tahini feel creamier. It also thickens the dressing, so mix it thoroughly with the yogurt before adding the cucumber.
What can you serve with cucumber with yogurt and tahini?
Cucumber with yogurt and tahini works as a mezze or side for grilled vegetables, meat, or fish. Serve it with flatbread, pita, or other small plates as part of a shared meal.
Why does cucumber with yogurt and tahini get watery?
Cucumber with yogurt and tahini can turn watery because cut cucumber releases liquid into the yogurt. Drain or blot the cucumber before mixing, and use thick yogurt for a more stable texture.
Can you make cucumber with yogurt and tahini ahead of time?
Yes, you can make cucumber with yogurt and tahini a few hours ahead and keep it covered in the refrigerator. For the least watery texture, prepare the yogurt and tahini mixture first and stir in cucumber closer to serving.
Should you peel cucumber for cucumber with yogurt and tahini?
No, peeling cucumber for cucumber with yogurt and tahini is not necessary if the skin is tender and the cucumber is washed well. Peel it if the skin is tough or you prefer a softer texture.
What kind of yogurt is best for cucumber with yogurt and tahini?
Thick plain yogurt works best for cucumber with yogurt and tahini because it keeps the mixture creamy rather than runny. Greek-style yogurt is a convenient option; if using thinner yogurt, drain the cucumber well.
Can you add garlic to cucumber with yogurt and tahini?
Yes, garlic is a common addition to cucumber with yogurt and tahini. Add a little finely grated or crushed garlic, taste, and adjust; its sharp flavor can easily dominate the sesame and cucumber.
How long does leftover cucumber with yogurt and tahini keep?
Keep leftover cucumber with yogurt and tahini covered in the refrigerator and eat it within about two days. The cucumber may soften and release liquid, so stir it before serving and discard it if its smell or appearance changes.
Cucumber with yogurt and tahini Vitamins & Minerals
Vitamins
B2
0.25mg · 19% DV
B12
0.4µg · 17% DV
Biotin
3.78µg · 13% DV
Vitamin K
14.04µg · 12% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
189mg · 27% DV
Calcium
214mg · 21% DV
Magnesium
63mg · 15% DV
Potassium ⭐
295mg · 9% DV
Sodium
103mg · 4% DV
Cucumber with yogurt and tahini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber with yogurt and tahini
To burn the 167 calories in 1 cup (chopped) (180 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 with yogurt and tahini?
Cucumber with yogurt and tahini combines chopped cucumber with creamy yogurt and nutty tahini. It draws on familiar eastern Mediterranean and Middle Eastern flavours, and works especially well as a cool mezze or side dish. Garlic, lemon and fresh herbs are common additions, though the balance can be adjusted to taste.
The crisp cucumber contrasts with the tang of yogurt and the richness of sesame. Serve it alongside grilled vegetables, kebabs or other small plates, or scoop it up with flatbread. It offers protein and calcium from the yogurt, plus unsaturated fats from tahini. For a lighter version, use plain yogurt rather than a thicker, richer one.
How Nutritious Is Cucumber with yogurt and tahini?
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 with yogurt and tahini 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 with yogurt and tahini Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber with yogurt and tahini 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
✓ Suitable
Low FODMAP
— Not suitable
Cucumber with yogurt and tahini Fat Profile
SATURATED
2.12g
MONOUNSATURATED
4.18g
POLYUNSATURATED
4.59g
Omega 6:3 ratio 89.2:1
Above the ideal 4:1 (89.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.