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Iranian cacık Calories
Cooling yogurt, cucumber, and mint dip
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Iranian cacık (150 g) has 89 calories. That works out to 59 calories per 100 g. It contains 7.1 g of carbs, 6.6 g of protein, 4.1 g of fat and 0.6 g of fiber. Its 168 mg of Phosphorus covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Iranian cacık Nutrition Facts
Selected: 1 serving (medium) · 150 g
89
KCAL / 150G
Carbs
7.1g
· 3% DV
Protein
6.6g
· 13% DV
Fat
4.1g
· 5% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 29% · Fat 40%
Iranian cacık nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.12 g | |
| Sodium | 368 mg | 16% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 0.6 g | 2% |
| Protein | 6.6 g | 13% |
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 Iranian cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 89 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 2 tablespoon (double) | 30 g | 18 kcal |
| 100 g | 100 g | 59 kcal |
| 1 cup (small) | 120 g | 71 kcal |
| 1 cup (large) | 200 g | 118 kcal |
| 1 serving (large) | 250 g | 148 kcal |
| 1 pack (large) | 400 g | 236 kcal |
Calculated from 59 calories per 100 g.
Frequently Asked Questions About Iranian cacık
What is Iranian cacık made of?
Iranian cacık is made with yogurt, cucumber, and mint, usually seasoned with salt. Many versions also include walnuts or raisins. The cucumber may be grated or finely chopped, depending on whether you want a smooth dip or more texture.
Is Iranian cacık the same as mast-o-khiar?
Iranian cacık is often used for a version of mast-o-khiar, the Persian yogurt-and-cucumber dish. Recipes vary by household, but both names generally refer to a cool mixture of yogurt, cucumber, and herbs rather than a single fixed recipe.
How is Iranian cacık different from tzatziki?
Iranian cacık and tzatziki both combine yogurt and cucumber, but Iranian versions often use mint and may include walnuts or raisins. Tzatziki more commonly features garlic and dill, though recipes for either dish vary.
Is Iranian cacık served as a dip or a side dish?
Iranian cacık can be served either way. Keep it thick for a dip with flatbread, or serve a spoonful alongside a meal as a cool, tangy side.
Why do some Iranian cacık recipes add walnuts and raisins?
Walnuts and raisins add contrasting textures and flavors to Iranian cacık: the walnuts are crunchy and rich, while the raisins bring sweetness. They are optional additions, not required ingredients in every household version.
Can you make Iranian cacık with Greek yogurt?
Yes, Greek yogurt works well in Iranian cacık and gives it a thicker, creamier texture. Stir in a little cold water if needed, then add the cucumber gradually so the mixture does not become too loose.
How do you keep Iranian cacık from getting watery?
To keep Iranian cacık thick, remove excess moisture from grated cucumber before mixing it with the yogurt. You can also combine the ingredients shortly before serving, since cut cucumber releases liquid as it sits.
How long does Iranian cacık last in the fridge?
Iranian cacık keeps for about two days in a covered container in the refrigerator. Its texture may loosen as the cucumber releases water, so stir it before serving and discard it if it has been left out for a long time.
Can you freeze Iranian cacık?
No, freezing is not recommended for Iranian cacık. Yogurt tends to separate and turn grainy after thawing, while the cucumber becomes soft and watery, so the dip loses its fresh texture.
Can Iranian cacık be eaten for breakfast?
Yes, Iranian cacık can be eaten at breakfast, especially with bread as part of a savory spread. It is also commonly served as a cool side with other meals, so it is not limited to one time of day.
Iranian cacık Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.48µg · 20% DV
B5
0.57mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Phosphorus
168mg · 24% DV
Calcium
210mg · 21% DV
Iodine
27µg · 18% DV
Sodium
368mg · 16% DV
Potassium ⭐
255mg · 8% DV
Iranian cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Iranian cacık
To burn the 89 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 Iranian cacık?
Iranian cacık is a cool yogurt dip from Iranian cooking, made chiefly with yogurt, cucumber and mint. Depending on the recipe, it may also include fresh herbs, walnuts or raisins. It is usually thicker than a pourable soup, with the cucumber and herbs folded into the yogurt.
In Iran it is served chilled as a side or starter, often alongside rice dishes, grilled meats or bread; it also works well as a refreshing dip on a shared table. For cooks elsewhere, it pairs easily with roasted vegetables or flatbread. Its yogurt base makes it a modest source of protein, with 4.4 g per 100 g. Use plain yogurt and adjust the thickness with a little water to suit how you plan to serve it.
How Nutritious Is Iranian 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 Iranian 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 Iranian cacık Contain Allergens?
Contains these allergens:
Which Diets Is Iranian 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
Iranian cacık Fat Profile
SATURATED
2.47g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.17g
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.