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Fermented dairy food, source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Katik yogurt (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.5 g of carbs, 8.6 g of protein, 8.1 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 245 g
149
KCAL / 245G
Carbs
11.5g
· 4% DV
Protein
8.6g
· 17% DV
Fat
8.1g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 22% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.15 g | 26% |
| Trans fat | 0.25 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.6 g | 17% |
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) | 245 g | 149 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 4 tablespoon (medium) | 60 g | 37 kcal |
| 1 piece (small) | 90 g | 55 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (medium) | 120 g | 73 kcal |
| 1.5 cup (large) | 370 g | 226 kcal |
| 1 pack (large) | 400 g | 244 kcal |
Calculated from 61 calories per 100 g.
Katik yogurt is a Turkish fermented yogurt, generally eaten as a food rather than thinned into a drink. The name may refer to local styles, so thickness and serving traditions can vary instead of following one fixed recipe.
Katik yogurt can be served alongside bread, rice dishes, or spicy meals, and it can also be stirred into sauces and soups. Temper it with a little warm liquid before adding it to a hot dish to help prevent curdling.
No. Katik yogurt is spoonable, while ayran is a drink made by thinning yogurt with water and usually adding salt. You can turn Katik yogurt into an ayran-style drink by whisking it with cold water.
Usually, if both have a similar thickness. Greek yogurt is typically strained and dense, whereas Katik yogurt may be less concentrated; if your recipe needs a thick dip or filling, drain the Katik yogurt first.
Yes. Warm milk, let it cool until warm rather than hot, stir in a little plain yogurt as a starter, and leave it covered in a warm place to ferment. Chill it once it has set; strain it if you want a thicker result.
Katik yogurt has the mildly tangy, creamy taste typical of fermented yogurt. Its exact tartness and thickness can vary with the milk and fermentation, so taste it before adding salt, herbs, or other strong seasonings.
Yes, Katik yogurt can split when exposed to high heat, especially in boiling or acidic dishes. Whisk it smooth, temper it with warm broth, and stir it in gently without letting the dish boil afterward.
Garlic, chopped herbs, cucumber, or a little salt make simple additions to Katik yogurt. Mix in ingredients gradually and serve it cold with bread or vegetables; avoid adding too much watery produce if you want a thick dip.
Keep Katik yogurt covered in the refrigerator and use a clean spoon each time. Follow the package date and discard it if it develops an unusual smell, visible mold, or a changed appearance.
Yes, but freezing can make Katik yogurt grainy or watery after thawing. Stir it well once thawed and use it in cooked dishes, such as soups or sauces, where the texture change matters less.
Vitamins
B12
0.91µg · 38% DV
Biotin
8.58µg · 29% DV
B2
0.34mg · 26% DV
B5
0.96mg · 19% DV
Minerals
Phosphorus
233mg · 33% DV
Calcium
296mg · 30% DV
Selenium
8.58µg · 16% DV
Zinc
1.45mg · 13% DV
Potassium ⭐
380mg · 11% DV
Sodium
113mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 149 calories in 1 cup (medium) (245 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.
Katik yogurt is a Turkish-style fermented dairy food made by culturing milk. Its exact consistency and preparation can vary by region and household, but it is generally creamy, tangy and eaten plain or used as an accompaniment. In Turkey, it may be served at breakfast, alongside home-cooked meals, or stirred into soups and dips. Elsewhere, enjoy it much like other plain yogurts: with bread or savoury dishes, or topped with herbs and cucumber.
It provides protein and calcium, with 61 calories per 100 g, and its cultured tang makes it useful in place of richer sauces. Pair it with vegetables or grains for a simple meal, or use it as a cooling side with spiced food.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.15g
MONOUNSATURATED
2.21g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.