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A pale creamy yogurt mixture dotted with whole brown lentils and small green flecks, served in a shallow bowl.
●Low GI

Lentil yogurt cacik Calories

Protein and fiber-rich, refreshing yogurt-based mezze

In season: Spring · Summer

CALORIES · 100 G

82kcal

GI

38low

POTASSIUM · 100 G

220mg

FIBER · 100 G

2.7g

Quick answer

1 cup (medium) of Lentil yogurt cacik (180 g) has 148 calories. That works out to 82 calories per 100 g. It contains 19.3 g of carbs, 8.3 g of protein, 3.8 g of fat and 4.9 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

Lentil yogurt cacik Nutrition Facts

Selected: 1 cup (medium) · 180 g

148

KCAL / 180G

Carbs

19.3g

· 7% DV

Protein

8.3g

· 17% DV

Fat

3.8g

· 5% DV

Fiber

4.9g

· 18% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 23% · Fat 24%

Lentil yogurt cacik nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories148 kcal
Total fat3.8 g5%
Saturated fat2.16 g11%
Trans fat0 g
Sodium396 mg17%
Total carbohydrate19.3 g7%
Fiber4.9 g18%
Protein8.3 g17%

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 Lentil yogurt cacik?

ServingAmountCalories
1 cup (medium)180 g148 kcal
2 tablespoon (small)30 g25 kcal
½ cup (small)90 g74 kcal
100 g100 g82 kcal
1 serving (medium)120 g98 kcal
1 bottle (large)250 g205 kcal
1.5 cup (large)270 g221 kcal
1 bottle (jumbo)330 g271 kcal

Calculated from 82 calories per 100 g.

Frequently Asked Questions About Lentil yogurt cacik

What is lentil yogurt cacik?

Lentil yogurt cacik is a cold Turkish-style yogurt dish mixed with cooked lentils, served as a mezze or side. The lentils make it heartier and more textured than cucumber-based cacik, while yogurt keeps it creamy and tangy.

How do you make lentil yogurt cacik?

To make lentil yogurt cacik, fold cooked, cooled lentils into yogurt and loosen the mixture with a little water if needed. Season it with salt and herbs; cucumber or garlic can be added for a more familiar cacik flavor.

Which lentils are best for lentil yogurt cacik?

Green or brown lentils work especially well in lentil yogurt cacik because they tend to hold their shape after cooking. Red lentils are softer and can break down, giving the mixture a thicker, less distinct texture.

Is lentil yogurt cacik served hot or cold?

Lentil yogurt cacik is served cold, like other yogurt-based cacik dishes. Chill it before serving so the flavors settle, and avoid adding hot lentils directly to the yogurt, which can make the mixture warm and uneven.

Does lentil yogurt cacik contain cucumber?

It can, but cucumber is not essential to lentil yogurt cacik. Adding finely chopped cucumber gives it a more classic cacik character; leaving it out lets the lentils and yogurt remain the main flavors.

How is lentil yogurt cacik different from Turkish cacik?

Lentil yogurt cacik includes cooked lentils, whereas traditional Turkish cacik is generally made with yogurt, cucumber, and often water, garlic, or herbs. The lentil version is thicker and has a more substantial, bean-like bite.

What can you serve with lentil yogurt cacik?

Serve lentil yogurt cacik alongside grilled meats, roasted vegetables, rice, or bulgur. Its cool, tangy yogurt base pairs particularly well with warmly spiced dishes, and it can also be offered as part of a mezze spread.

Can you make lentil yogurt cacik ahead of time?

Yes, lentil yogurt cacik can be mixed ahead and chilled until serving. For a fresher texture, stir in cucumber and delicate herbs shortly before serving, since they release moisture or lose their freshness as they sit.

How should you store leftover lentil yogurt cacik?

Keep leftover lentil yogurt cacik covered in the refrigerator, rather than leaving it at room temperature. The mixture may release liquid as it rests, so stir it before serving; it tastes best while fresh.

Why is my lentil yogurt cacik watery?

Lentil yogurt cacik can turn watery when the lentils are added while still warm, the yogurt is loosened too much, or cucumber releases liquid. Cool and drain the lentils well, then add water sparingly and mix in cucumber near serving time.

Lentil yogurt cacik Vitamins & Minerals

Vitamins

B2

0.23mg · 18% DV

B12

0.41µg · 17% DV

B5

0.76mg · 15% DV

B1

0.16mg · 13% DV

Minerals

Copper

0.23mg · 26% DV

Phosphorus

139mg · 20% DV

Sodium

396mg · 17% DV

Manganese

0.4mg · 17% DV

Potassium ⭐

396mg · 12% DV

Lentil yogurt cacik Glycemic Index

GLYCEMIC INDEX

38
Low
0 Low5570100

GLYCEMIC LOAD

7.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil yogurt cacik

To burn the 148 calories in 1 cup (medium) (180 g):

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Lentil yogurt cacik?

Lentil yogurt cacik is a cool Turkish-inspired dish that combines cooked lentils with yogurt, bringing together the familiar tang of cacik and the heartier texture of pulses. Recipes vary; herbs such as mint or dill, and sometimes garlic, can add extra flavour.

It is served chilled as a mezze or alongside a meal in Turkey, and works just as well as a refreshing side at a summer table elsewhere. The yogurt makes it creamy and tangy, while the lentils add a gentle earthiness and make the dish more filling. It provides protein from both yogurt and lentils, along with fibre from the pulses. Pair it with grilled vegetables or bread, or use thinner yogurt and little added oil for a lighter version.

How Nutritious Is Lentil yogurt cacik?

Nutrient density

High

68/ 100

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

52/ 100

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 Lentil yogurt cacik 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 Lentil yogurt cacik Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Lentil yogurt cacik Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Lentil yogurt cacik Fat Profile

SATURATED

2.16g

MONOUNSATURATED

0.9g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 4.9:1

Above the ideal 4:1 (4.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.