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Lettuce cacik Calories
Yogurt-based, refreshing, low-calorie, fiber-rich
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce cacik (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 6.3 g of carbs, 3.3 g of protein, 3 g of fat and 1.5 g of fiber. Its 52.5 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Lettuce cacik Nutrition Facts
Selected: 1 serving (medium) · 150 g
68
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
3.3g
· 7% DV
Fat
3g
· 4% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 20% · Fat 41%
Lettuce cacik nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 3.3 g | 7% |
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 Lettuce cacik?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 68 kcal |
| 1 serving (extra small) | 75 g | 34 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (small) | 100 g | 45 kcal |
| 1 cup (medium) | 120 g | 54 kcal |
| 1 piece (large) | 200 g | 90 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1 bottle (large) | 300 g | 135 kcal |
| 1 serving (jumbo) | 400 g | 180 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Lettuce cacik
How do you make lettuce cacik?
Lettuce cacik is made by mixing finely chopped lettuce into seasoned yogurt. Stir crushed garlic and salt into the yogurt first, then fold in the lettuce; add a little cold water if you want a looser consistency. Mix it shortly before serving to keep the leaves fresh.
What is lettuce cacik?
Lettuce cacik is a chilled Turkish yogurt dish made with chopped lettuce. Garlic is a common addition, and some versions are thinned with water. It is served as a cool side dish, rather than as a cooked lettuce recipe.
What ingredients go in lettuce cacik?
The essentials for lettuce cacik are lettuce and yogurt. Garlic and salt are common additions, while cold water can loosen the mixture. Some recipes include herbs such as dill or mint, but these are optional rather than necessary.
How is lettuce cacik different from regular cacik?
Lettuce cacik uses chopped lettuce as its defining green, while regular cacik is usually made with cucumber. Both can include yogurt, garlic, and salt. Lettuce cacik can be made without cucumber, giving it a distinct leafy texture and flavor.
What should you serve with lettuce cacik?
Serve lettuce cacik alongside rice, bulgur, grilled food, or a hearty bean dish. Its cool, tangy yogurt base complements warm or spicy mains. Keep it chilled and stir it just before serving, especially if it has been sitting.
Can you add cucumber to lettuce cacik?
Yes, cucumber can be added to lettuce cacik, although it makes the dish closer to conventional cacik. Dice the cucumber if you want the lettuce to remain noticeable. Drain excess liquid first so it does not thin the yogurt mixture.
Why does lettuce cacik turn watery?
Lettuce cacik can turn watery when the lettuce is wet after washing or releases liquid while it sits. Dry the leaves thoroughly before chopping and combine them with the yogurt close to serving time. Stir before serving; a little thick yogurt can restore body.
Which lettuce works best for lettuce cacik?
Crisp, fresh lettuce works best for lettuce cacik; iceberg or romaine-style leaves are convenient choices. Wash and dry the leaves well, then chop them finely. Thorough drying matters because water clinging to the leaves can loosen the yogurt.
Can you make lettuce cacik ahead of time?
You can prepare the yogurt seasoning ahead, but add the chopped lettuce shortly before serving for the best texture. Once mixed, keep lettuce cacik covered in the refrigerator and aim to eat it the same day, since the leaves soften and release water.
Can you make lettuce cacik without garlic?
Yes, lettuce cacik can be made without garlic. The yogurt and lettuce still make the dish, while salt and herbs such as dill or mint can add flavor. Add the lettuce shortly before serving so it stays crisp.
Lettuce cacik Vitamins & Minerals
Vitamins
Vitamin K
52.5µg · 44% DV
Vitamin A
180µg · 20% DV
B12
0.38µg · 16% DV
B2
0.2mg · 15% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
120mg · 12% DV
Sodium
270mg · 12% DV
Potassium ⭐
330mg · 10% DV
Lettuce cacik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce cacik
To burn the 68 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 Lettuce cacik?
Lettuce cacik is a Turkish cold yogurt dish made by mixing finely chopped lettuce with yogurt, usually with garlic and salt. Some cooks thin the mixture with a little cold water, giving it a looser, spoonable texture; the exact balance varies from kitchen to kitchen.
Cool, tangy and creamy, it is served as a meze or alongside a meal, especially in warm weather. In Turkey it can accompany vegetables, grilled foods or a simple home-cooked lunch; elsewhere, it also works as a refreshing side or dip. Yogurt provides some protein, while lettuce adds water and a little fibre. For a lighter consistency, loosen plain yogurt with cold water and add the garlic gradually.
How Nutritious Is Lettuce cacik?
Nutrient density
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.
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 Lettuce 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 Lettuce cacik Contain Allergens?
Contains these allergens:
Which Diets Is Lettuce 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
Lettuce cacik Fat Profile
SATURATED
1.8g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.