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Full-fat yogurt mint cacık Calories
A lightly salted Turkish yogurt dish made with full-fat yogurt, cucumber, and mint.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Full-fat yogurt mint cacık (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 10.1 g of carbs, 7.7 g of protein, 9.1 g of fat and 0.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Full-fat yogurt mint cacık Nutrition Facts
Selected: 1 cup (medium) · 240 g
156
KCAL / 240G
Carbs
10.1g
· 4% DV
Protein
7.7g
· 15% DV
Fat
9.1g
· 12% 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 26% · Protein 20% · Fat 54%
Full-fat yogurt mint cacık nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.24 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 0.7 g | 3% |
| Protein | 7.7 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 Full-fat yogurt mint cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 156 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 150 g | 98 kcal |
| 1 serving (medium) | 200 g | 130 kcal |
| 1 bottle (medium) | 250 g | 163 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 bottle (extra large) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Full-fat yogurt mint cacık
What is full-fat yogurt mint cacık made of?
Full-fat yogurt mint cacık is a Turkish yogurt dish made with cucumber, mint, a little salt, and sometimes water to loosen it. Garlic is a common optional addition, but it is not essential to the mint-and-cucumber version.
How do you make full-fat yogurt mint cacık?
To make full-fat yogurt mint cacık, stir the yogurt until smooth, then mix in grated or finely chopped cucumber, mint, and salt. Add cold water gradually if you want a thinner consistency, and serve it chilled.
Is full-fat yogurt mint cacık the same as tzatziki?
No. Full-fat yogurt mint cacık and Greek tzatziki are similar cucumber-and-yogurt dishes, but cacık is often thinner and commonly served alongside Turkish meals. Tzatziki is usually thicker and often features garlic and olive oil.
Why does full-fat yogurt mint cacık get watery?
Full-fat yogurt mint cacık gets watery when cucumber releases liquid or too much water is mixed in. For a thicker result, squeeze excess liquid from grated cucumber and add any extra water a little at a time.
Should you peel the cucumber for full-fat yogurt mint cacık?
You do not have to peel cucumber for full-fat yogurt mint cacık. Keep the skin on for more texture, or peel it if the skin is tough or you prefer a smoother dish; wash the cucumber before preparing it.
Can you make full-fat yogurt mint cacık with dried mint?
Yes, dried mint works in full-fat yogurt mint cacık and gives it a concentrated herbal flavor. Start with a small amount, mix it through the yogurt, and taste before adding more; fresh mint gives a brighter, greener flavor.
What do you serve with full-fat yogurt mint cacık?
Full-fat yogurt mint cacık is served cold alongside grilled meats, kebabs, rice, pilaf, and vegetable dishes. Its cool, tangy taste complements rich or spicy foods, and it can also be offered as a dip with bread.
Can full-fat yogurt mint cacık be made ahead?
Yes, you can prepare full-fat yogurt mint cacık a few hours ahead and keep it covered in the refrigerator. Cucumber may release liquid as it sits, so stir it before serving and adjust the thickness if needed.
How long does full-fat yogurt mint cacık keep in the fridge?
Keep full-fat yogurt mint cacık covered and refrigerated, and aim to eat it by the next day for the best texture. Do not leave it at room temperature for long, and discard it if its smell or appearance changes.
Does full-fat yogurt mint cacık need garlic?
No, garlic is not required in full-fat yogurt mint cacık. The cucumber, yogurt, and mint provide its characteristic flavor; add a little crushed garlic if you want a sharper taste, or leave it out for a milder dish.
Full-fat yogurt mint cacık Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B2
0.36mg · 28% DV
Vitamin K
21.6µg · 18% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
197mg · 28% DV
Calcium
252mg · 25% DV
Sodium
528mg · 23% DV
Iodine
29µg · 19% DV
Potassium ⭐
372mg · 11% DV
Full-fat yogurt mint cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Full-fat yogurt mint cacık
To burn the 156 calories in 1 cup (medium) (240 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 Full-fat yogurt mint cacık?
Full-fat yogurt mint cacık is a Turkish dish made by mixing yogurt with cucumber and mint, often with garlic and a little salt. It can be thick enough to scoop or loosened with water to make a cool, spoonable accompaniment; the full-fat yogurt gives it a creamy texture and mellow tang.
In Turkey, cacık is commonly served alongside grilled meats, rice dishes and other home-cooked meals, or as part of a meze spread. It is especially welcome in warm weather, and can also bring a fresh contrast to a rich or spicy meal. At about 65 calories per 100 g, it is a relatively light side; thin it with cold water if you prefer a more refreshing, less rich serving.
How Nutritious Is Full-fat yogurt mint cacık?
Nutrient density
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.
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 Full-fat yogurt mint 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 Full-fat yogurt mint cacık Contain Allergens?
Contains these allergens:
Which Diets Is Full-fat yogurt mint 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
Full-fat yogurt mint cacık Fat Profile
SATURATED
5.76g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.