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Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Dill Strained Yogurt Cacık (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7.4 g of carbs, 12.2 g of protein, 9.5 g of fat and 0.5 g of fiber. Its 0.5 mg of B2 covers 35% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
166
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
12.2g
· 24% DV
Fat
9.5g
· 12% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 30% · Fat 52%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 5.85 g | 29% |
| Trans fat | 0.22 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 12.2 g | 24% |
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 | 166 kcal |
| 2 tablespoon (small) | 30 g | 28 kcal |
| 4 tablespoon (medium) | 60 g | 55 kcal |
| ½ cup (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1.5 cup (large) | 270 g | 248 kcal |
Calculated from 92 calories per 100 g.
Dill strained yogurt cacık is a thick, savory Turkish yogurt dish usually made with strained yogurt, cucumber, dill, garlic, and salt. It is served chilled as a side or mezze, rather than as a drinkable, diluted cacık.
To make dill strained yogurt cacık, stir grated cucumber and finely chopped dill into strained yogurt with crushed garlic and salt. Add cold water gradually if you want a looser texture, then chill it before serving.
Dill strained yogurt cacık is a Turkish variation, while tzatziki is Greek; both commonly combine yogurt and cucumber. Cacık may be diluted with water and often uses mint, whereas this version gets its distinctive flavor from dill and its thickness from strained yogurt.
Yes, dried dill can be used in dill strained yogurt cacık, though fresh dill gives it a brighter flavor and texture. Add a small amount first, let the mixture sit briefly, then adjust the seasoning to taste.
Dill strained yogurt cacık pairs well with grilled meats, kebabs, rice dishes, and roasted vegetables. Its cool, tangy flavor also works as part of a mezze spread or as a thick dip with bread.
Strained yogurt makes dill strained yogurt cacık thicker and creamier than versions made with regular yogurt. It also means you can add less water, helping the dish hold its texture when served as a dip or side.
Yes, you can make dill strained yogurt cacık a few hours ahead and keep it covered in the refrigerator. For the freshest texture, drain the grated cucumber first and stir the mixture before serving.
Dill strained yogurt cacık keeps for about two days in a covered container in the refrigerator. Cucumber can release water as it sits, so stir it before serving and discard it if it has been left out for an extended time.
To keep dill strained yogurt cacık from getting watery, squeeze excess liquid from the grated cucumber before mixing it in. Add any water gradually, since strained yogurt gives the dish a thick texture without much liquid.
Freezing dill strained yogurt cacık is not recommended. The yogurt can separate after thawing and the cucumber can turn soft and release liquid, leaving the dish grainy and watery; make it fresh instead.
Vitamins
B2
0.45mg · 35% DV
B12
0.76µg · 32% DV
B5
0.76mg · 15% DV
Biotin
3.78µg · 13% DV
Minerals
Phosphorus
230mg · 33% DV
Calcium
279mg · 28% DV
Iodine
36µg · 24% DV
Selenium
9.72µg · 18% DV
Potassium ⭐
338mg · 10% DV
Sodium
140mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 166 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.
Dill Strained Yogurt Cacık is a thicker take on Turkish cacık, made with strained yogurt and dill, usually with cucumber; some home recipes add garlic and a little water. Served cold, it is creamy and tangy, with a fresh herbal note. In Turkey, cacık commonly accompanies everyday meals, grilled foods and rice dishes, and can also be served as part of a meze spread. For English-speaking diners, it works well as a cooling side or dip alongside grilled vegetables and flatbread. Strained yogurt gives it a protein-rich character: it provides 6.8 g of protein per 100 g. Stir in a little cold water if you prefer a looser, lighter texture.
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.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.85g
MONOUNSATURATED
2.56g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.