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Refreshing yogurt and cucumber dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cucumber yogurt cacık (180 g) has 99 calories. That works out to 55 calories per 100 g. It contains 7.6 g of carbs, 5.6 g of protein, 5 g of fat and 0.7 g of fiber. Its 0.6 µg of B12 covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
99
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
5.6g
· 11% DV
Fat
5g
· 6% 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 31% · Protein 23% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.14 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0.7 g | 3% |
| Protein | 5.6 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 99 kcal |
| 2 tablespoon (small) | 30 g | 17 kcal |
| 4 tablespoon (medium) | 60 g | 33 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 120 g | 66 kcal |
| 1 serving (medium) | 150 g | 83 kcal |
| 1 bottle (medium) | 200 g | 110 kcal |
| 1 cup (large) | 250 g | 138 kcal |
| 1 serving (large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
To make cucumber yogurt cacık, stir finely chopped or grated cucumber into plain yogurt with salt and, if you like, crushed garlic. Add cold water gradually for a looser consistency, then finish with mint and a little olive oil.
Cucumber yogurt cacık is made with cucumber, plain yogurt, and salt, often with garlic and dried mint. Some versions are loosened with cold water and finished with olive oil; the consistency can range from a thick dip to a spoonable side.
Cucumber yogurt cacık is a Turkish yogurt-and-cucumber dish, while tzatziki is its Greek counterpart. Both commonly include garlic and herbs, but cacık may be thinned with water and served more like a cold soup or side.
For less watery cucumber yogurt cacık, finely chop rather than grate the cucumber, or drain grated cucumber before mixing it in. Use thick yogurt and wait to adjust the consistency until just before serving, since cucumber releases liquid as it sits.
You do not have to peel the cucumber for cucumber yogurt cacık. Leave the skin on if it is tender and well washed; peel it if the skin is tough or you prefer a smoother texture.
Plain, unsweetened yogurt works best in cucumber yogurt cacık. Thick yogurt makes a creamy dip, while regular yogurt produces a looser side; add cold water little by little if you want a more pourable consistency.
Serve cucumber yogurt cacık alongside grilled meat, kebabs, rice, or roasted vegetables. Its cool, tangy taste also makes it a useful dip for flatbread and a refreshing side at a summer meal.
Yes, cucumber yogurt cacık can be made without garlic. Mint, dill, or a little olive oil can still give it plenty of flavor, and leaving out garlic makes the yogurt and cucumber taste more prominent.
Cucumber yogurt cacık keeps in a covered container in the refrigerator, but its cucumber may release water and soften over time. For the freshest texture, eat it by the next day and stir it before serving.
Yes, cucumber yogurt cacık can be served as a cold soup if you thin it with cold water until it is easy to spoon. Keep it thicker when serving it as a dip, and add the water gradually so it does not become too runny.
Vitamins
B12
0.58µg · 24% DV
B2
0.29mg · 22% DV
B5
0.63mg · 13% DV
Vitamin K
14.76µg · 12% DV
Minerals
Phosphorus
155mg · 22% DV
Calcium
202mg · 20% DV
Iodine
27µg · 18% DV
Sodium
261mg · 11% DV
Potassium ⭐
272mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 99 calories in 1 cup (medium) (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.
Cucumber yogurt cacık is a Turkish-style cacık made with yogurt and finely chopped acur, a crisp, cucumber-like summer vegetable common in Turkey. It is usually seasoned with salt and sometimes garlic, then loosened with water to the preferred consistency; fresh or dried mint is a familiar finishing touch.
Serve it chilled alongside rice, beans, grilled meat or other home-cooked dishes. In Turkey, cacık is often a cooling side rather than only a thick dip, though it also works with bread or as part of a meze spread. It is light and refreshing, with some protein from the yogurt. For a thicker version, use less water; plain yogurt keeps the flavor simple and lets the acur’s crunch come through.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.1g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.