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Melon yogurt cacık Calories
Refreshing yogurt meze with protein and calcium
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Melon yogurt cacık (200 g) has 126 calories. That works out to 63 calories per 100 g. It contains 14.4 g of carbs, 6.8 g of protein, 4.8 g of fat and 1 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Melon yogurt cacık Nutrition Facts
Selected: 1 cup (medium) · 200 g
126
KCAL / 200G
Carbs
14.4g
· 5% DV
Protein
6.8g
· 14% DV
Fat
4.8g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 21% · Fat 34%
Melon yogurt cacık nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.96 g | 15% |
| Trans fat | 0.16 g | |
| Sodium | 290 mg | 13% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1 g | 4% |
| Protein | 6.8 g | 14% |
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 Melon yogurt cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 126 kcal |
| 2 tablespoon (small) | 30 g | 19 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 150 g | 95 kcal |
| 1 serving (large) | 250 g | 158 kcal |
| 1 bottle (large) | 300 g | 189 kcal |
| 1 serving (extra large) | 350 g | 221 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Melon yogurt cacık
How do you make melon yogurt cacık?
Melon yogurt cacık is made by folding bite-size melon into thick plain yogurt, then seasoning it with a little salt and, if desired, mint. Chill the ingredients first and mix gently so the melon keeps its shape.
Is melon yogurt cacık a dessert or a savory meze?
Melon yogurt cacık is usually served as a savory meze, not as dessert. The melon adds sweetness, while plain yogurt, salt, and herbs keep the overall taste fresh and savory; avoid sweetened yogurt for the traditional-style version.
What kind of melon works best in melon yogurt cacık?
A ripe but firm, fragrant melon works best in melon yogurt cacık. Choose one that is sweet enough to perfume the yogurt but not so soft or watery that it collapses when mixed.
Does melon yogurt cacık contain cucumber?
It can, but cucumber is not essential to melon yogurt cacık. Some versions add a little diced cucumber for a familiar cacık crunch; leaving it out lets the melon stand out and keeps the dish distinctly fruity.
Why does melon yogurt cacık turn watery?
Melon yogurt cacık turns watery when very juicy melon releases liquid into the yogurt, especially after salting or sitting for a while. Use firm melon, drain excess juice, and combine the ingredients shortly before serving.
What herbs go well in melon yogurt cacık?
Fresh mint is a natural match for melon yogurt cacık and gives it a cooling aroma. Dill can also work, but use it sparingly so its stronger flavor does not overpower the melon and yogurt.
How is melon yogurt cacık different from regular cacık?
Melon yogurt cacık gets its fruity sweetness and soft texture from melon, while regular cacık is typically centered on cucumber and often garlic. The melon version is usually milder, so strongly flavored garlic is less common.
What should you serve with melon yogurt cacık?
Serve melon yogurt cacık with grilled meats, kebabs, or a spread of savory mezze. Its cool, lightly sweet flavor also pairs well with spicy or richly seasoned dishes, where it offers a refreshing contrast.
Can you make melon yogurt cacık ahead of time?
You can prepare the yogurt seasoning ahead, but mix in the melon close to serving. Melon yogurt cacık can become thin as cut melon releases juice, so keep the components chilled and separate until needed.
How long does melon yogurt cacık keep in the fridge?
Melon yogurt cacık is best eaten on the day it is made and should be kept covered in the refrigerator. The melon may release liquid and soften as it sits, so stir it and check its smell and appearance before serving leftovers.
Melon yogurt cacık Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.32mg · 25% DV
B5
0.72mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
192mg · 27% DV
Calcium
242mg · 24% DV
Iodine
28µg · 19% DV
Sodium
290mg · 13% DV
Potassium ⭐
362mg · 11% DV
Melon yogurt cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Melon yogurt cacık
To burn the 126 calories in 1 cup (medium) (200 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 Melon yogurt cacık?
Melon yogurt cacık is a Turkish-style variation on cacık, the cool yogurt dish commonly made with cucumber and herbs. Here, ripe melon is folded into yogurt, sometimes with a little water to loosen the mixture. Its gentle sweetness balances the yogurt’s tang, making a smooth, spoonable dish with a fresh, cooling taste.
In Turkey, it can be served chilled as a meze or as a light accompaniment to a summer meal; it also pairs well with grilled food. The yogurt gives it protein and calcium, while melon keeps the dish mostly refreshing rather than rich. For a lighter, looser version, thin the yogurt with water and add the melon shortly before serving.
How Nutritious Is Melon yogurt 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 Melon yogurt 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 Melon yogurt cacık Contain Allergens?
Contains these allergens:
Which Diets Is Melon yogurt 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
Melon yogurt cacık Fat Profile
SATURATED
2.96g
MONOUNSATURATED
1.34g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 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.