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Garlic strained yogurt cacık Calories
Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Garlic strained yogurt cacık (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 6.8 g of carbs, 11 g of protein, 6 g of fat and 0.5 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Garlic strained yogurt cacık Nutrition Facts
Selected: 1 serving (medium) · 150 g
129
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
11g
· 22% DV
Fat
6g
· 8% 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 22% · Protein 35% · Fat 43%
Garlic strained yogurt cacık nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.68 g | 18% |
| Trans fat | 0.18 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 11 g | 22% |
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 Serving of Garlic strained yogurt cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 129 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (small) | 120 g | 103 kcal |
| 1 cup (medium) | 200 g | 172 kcal |
| 1 serving (large) | 250 g | 215 kcal |
| 1 pack (large) | 300 g | 258 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Garlic strained yogurt cacık
What is garlic strained yogurt cacık?
Garlic strained yogurt cacık is a Turkish yogurt dish made with thick strained yogurt, cucumber, garlic, and often mint. It can be served as a dip or loosened with cold water into a spoonable side dish; it is made from simple, minimally processed ingredients.
How do you make garlic strained yogurt cacık?
To make garlic strained yogurt cacık, mix strained yogurt with grated or finely chopped cucumber, crushed garlic, and salt. Stir in a little cold water if you want it less thick, then chill it and finish with mint and a drizzle of olive oil.
What is the difference between garlic strained yogurt cacık and tzatziki?
Garlic strained yogurt cacık and tzatziki are closely related yogurt-and-cucumber dishes, but cacık is often thinned with water and served as a cool, spoonable accompaniment. Tzatziki is more commonly kept thick as a dip; herbs and seasoning vary in both.
What do you serve with garlic strained yogurt cacık?
Garlic strained yogurt cacık is served alongside grilled meat, kebabs, rice dishes, and other savory meals. Its cool, tangy taste works especially well with spicy or richly seasoned food, and it can also be offered as part of a meze spread.
Can you make garlic strained yogurt cacık with regular yogurt instead of strained yogurt?
Yes, garlic strained yogurt cacık can be made with regular yogurt, but it will be thinner than the version made with strained yogurt. Add little or no water, or drain the regular yogurt first, so the cucumber does not make the mixture overly runny.
Should you peel the cucumber for garlic strained yogurt cacık?
No, you do not have to peel the cucumber for garlic strained yogurt cacık. Wash it well and grate or finely chop it with the skin on; peel it if the skin is tough or you prefer a smoother texture.
Can you make garlic strained yogurt cacık ahead of time?
Yes, garlic strained yogurt cacık can be made ahead and kept chilled until serving. Cucumber releases water as it sits, so stir it before serving and add the mint and olive oil at the end for the freshest flavor and appearance.
How long does garlic strained yogurt cacık last in the fridge?
Garlic strained yogurt cacık generally keeps for about 1–2 days in a covered container in the refrigerator. The cucumber may release liquid and soften over time; discard it if its smell or appearance changes, and do not leave it out for an extended period.
Can you freeze garlic strained yogurt cacık?
Freezing garlic strained yogurt cacık is not recommended because yogurt can separate and cucumber becomes watery and soft when thawed. For the best texture, make only what you can use within a couple of days and keep it refrigerated.
Which herbs go in garlic strained yogurt cacık?
Mint is a common herb for garlic strained yogurt cacık, while dill is another popular choice. You can use either or both, fresh or dried, depending on the flavor you want; the dish does not require one fixed herb.
Garlic strained yogurt cacık Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B2
0.35mg · 27% DV
B5
0.57mg · 11% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
153mg · 22% DV
Iodine
27µg · 18% DV
Calcium
177mg · 18% DV
Selenium
8.7µg · 16% DV
Sodium
218mg · 9% DV
Potassium ⭐
261mg · 8% DV
Garlic strained yogurt cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic strained yogurt cacık
To burn the 129 calories in 1 serving (medium) (150 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 Garlic strained yogurt cacık?
Garlic strained yogurt cacık is a thicker take on Turkish cacık, made by mixing strained yogurt with cucumber, garlic and sometimes a little water. Served cold, it pairs the yogurt’s gentle tang with the freshness of cucumber and a savoury garlic note. In Turkey it commonly accompanies grilled meats, rice and vegetable dishes, or is spooned up as a light side in warm weather. Its consistency is richer than that of pourable cacık, and it is often finished with mint or a drizzle of olive oil.
The yogurt makes it a source of protein and calcium, while cucumber keeps the dish fresh and light. Add water a little at a time if you prefer a looser texture, and adjust the garlic to suit your taste. It also works well alongside flatbread and a spread of meze.
How Nutritious Is Garlic strained yogurt cacık?
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 Garlic strained yogurt 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 Garlic strained yogurt cacık Contain Allergens?
Contains these allergens:
Which Diets Is Garlic strained yogurt 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
✓ Suitable
Low FODMAP
— Not suitable
Garlic strained yogurt cacık Fat Profile
SATURATED
3.68g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.