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Ravak yogurt Calories
Fermented dairy food, source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ravak 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.
Ravak yogurt Nutrition Facts
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%
Ravak yogurt nutrition facts table · 1 cup (medium) (245 g)
| 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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How Many Calories in 1 Cup of Ravak yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 149 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 1 ounce (medium) | 28 g | 17 kcal |
| 2 tablespoon (double) | 30 g | 18 kcal |
| 1 piece (small) | 60 g | 37 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (small) | 100 g | 61 kcal |
| 1 cup (small) | 170 g | 104 kcal |
| 1 bottle (small) | 250 g | 153 kcal |
| 1 pack (large) | 400 g | 244 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Ravak yogurt
What is Ravak yogurt?
Ravak yogurt is a fermented dairy yogurt. The name alone does not identify one universally standardized recipe or milk source, so the exact texture and ingredients may vary between products or homemade versions.
Is Ravak yogurt thick enough to use as a marinade?
Yes, Ravak yogurt can be used in a marinade if its consistency coats the food. Stir it with spices, garlic, and other marinade ingredients; if it is runny, use less liquid so the mixture clings rather than drips off.
Can Ravak yogurt replace sour cream in a recipe?
Yes, Ravak yogurt can replace sour cream in many dips, dressings, and toppings. Its flavor and thickness may differ, so add it gradually and avoid boiling it in a hot sauce, where yogurt can separate.
Does Ravak yogurt contain live cultures?
Not necessarily. Fermentation is part of making yogurt, but later heat treatment can reduce or eliminate live cultures. If live cultures matter to you, look for product-specific information rather than assuming every Ravak yogurt has them.
How long does Ravak yogurt keep after opening?
Keep Ravak yogurt refrigerated with the lid closed and use a clean spoon each time. Follow the product’s date and storage directions; discard it if you notice mold, an unusual smell, or a clearly changed texture.
Can you freeze Ravak yogurt for smoothies?
Yes, Ravak yogurt can be frozen in portions for smoothies. Thawed yogurt may separate or turn grainy, but blending it with fruit usually smooths the texture; freezing can also affect its texture when eaten plain.
Is Ravak yogurt suitable for someone with lactose intolerance?
Not automatically. Yogurt may be easier for some people with lactose intolerance to tolerate than milk, but it still contains dairy and can cause symptoms. A lactose-free alternative is a safer choice if ordinary yogurt triggers a reaction.
Can Ravak yogurt be used instead of buttermilk in baking?
Yes, thin Ravak yogurt with water or milk until it has a pourable consistency to use in place of buttermilk. Keep the mixture acidic if the recipe relies on buttermilk to react with baking soda.
Does heating Ravak yogurt destroy its beneficial cultures?
Heating Ravak yogurt until hot can kill many live cultures, although the exact effect depends on the temperature and duration. For a cold sauce, dip, or topping where cultures matter, add it after cooking rather than simmering it.
Can Ravak yogurt be eaten if it has separated into liquid and solids?
Usually, a layer of clear whey separating from Ravak yogurt is normal; stir it back in or pour it off. Do not eat it if there is mold, a bad smell, or another clear sign of spoilage.
Ravak yogurt Vitamins & Minerals
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
1.27mg · 12% DV
Potassium ⭐
380mg · 11% DV
Sodium
113mg · 5% DV
Ravak yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ravak yogurt
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.
What is Ravak yogurt?
Ravak yogurt is a regional Turkish style of yogurt, made by fermenting milk with a yogurt culture. It has the gently tangy flavour familiar from yogurt, with a creamy texture that can vary with the milk and how it is prepared.
In Turkey, it can be served at breakfast, alongside savoury meals, or used as the base for dips and sauces. Elsewhere, try it with fruit or grains, or use it anywhere you would use plain yogurt. As fermented dairy, it provides protein and calcium; a 100 g serving has 3.5 g of protein. Choose it plain for a simple, versatile option.
How Nutritious Is Ravak yogurt?
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 Ravak yogurt 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 Ravak yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Ravak yogurt 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
Ravak yogurt Fat Profile
SATURATED
5.15g
MONOUNSATURATED
2.21g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.