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Seasonal, refreshing yogurt-based meze
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Green almond cacık (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 7.2 g of carbs, 5.4 g of protein, 5.7 g of fat and 1.7 g of fiber. Its 138 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
5.4g
· 11% DV
Fat
5.7g
· 7% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 21% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 5.4 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 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (mini) | 15 g | 10 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 41 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 120 g | 82 kcal |
| 1 serving (large) | 220 g | 150 kcal |
| 1 bottle (jumbo) | 250 g | 170 kcal |
Calculated from 68 calories per 100 g.
Green almond cacık is a Turkish yogurt-based meze made with çağla, the immature green almond. It is served cold, often seasoned with garlic and herbs; recipes may include cucumber or olive oil too.
To make green almond cacık, wash and thinly slice the green almonds, then stir them into plain yogurt. Add crushed garlic if you like, loosen the mixture with a little water, and finish with herbs and olive oil.
Yes, green almonds are eaten raw in green almond cacık. Wash them well, remove the stems, and slice them thinly; if the kernels have become firm, remove them before adding the almonds to the yogurt.
No, you generally do not need to peel green almonds for green almond cacık. The tender outer skin is edible; wash the almonds and trim the stem ends. Remove a tough inner kernel if the fruit is more mature.
It can, but cucumber is optional in green almond cacık. Some versions rely on the crunchy, tart green almonds, while others combine them with cucumber for a milder, more familiar cacık texture.
Green almond cacık tastes cool and creamy from the yogurt, with a fresh, tart crunch from the immature almonds. Garlic and herbs add savory notes, while cucumber, when used, makes the flavor gentler.
Serve green almond cacık cold alongside grilled meat, kebabs, chicken, or other Turkish meze. It also works with a simple meal of bread and vegetables, where its tangy yogurt complements richer dishes.
Yes, plain Greek yogurt works in green almond cacık and makes it thicker and creamier. Stir in a little cold water until it reaches the consistency you want, then fold in the sliced almonds and seasonings.
To keep green almond cacık from becoming watery, use thick yogurt and add any water sparingly. Slice and stir in the almonds shortly before serving, since salt and time can draw moisture into the yogurt.
Keep green almond cacık covered in the refrigerator and eat it within a day for the best texture. The almonds soften and the yogurt may release liquid as it sits; stir before serving and discard it if left out for too long.
Vitamins
B2
0.21mg · 16% DV
B12
0.33µg · 14% DV
Vitamin K
11.25µg · 9% DV
Biotin
2.7µg · 9% DV
Minerals
Phosphorus
138mg · 20% DV
Calcium
177mg · 18% DV
Sodium
330mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
255mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 102 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.
Green almond cacık is a springtime Turkish meze made by combining çağla—the young, unripe almonds sold while still green—with yogurt. The almonds are usually finely chopped or grated; some home versions add garlic or fresh herbs. Their crisp, pleasantly tart bite contrasts with the cool, tangy creaminess of the yogurt.
It is typically served chilled as part of a Turkish meal, alongside grilled vegetables or meat and other small dishes. This yogurt-based meze is refreshing and relatively light, with a little fibre from the almonds. For a looser, lighter texture, stir a small amount of water into the yogurt and season gently.
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
3.15g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.