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Rum cacık Calories
Yogurt, cucumber and garlic dip
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Rum cacık has 75 calories. It contains 4.6 g of carbs, 4.1 g of protein, 3.7 g of fat and 0.5 g of fiber. Its 0.4 µg of B12 covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Rum cacık Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
4.6g
· 2% DV
Protein
4.1g
· 8% DV
Fat
3.7g
· 5% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 24% · Fat 49%
Rum cacık nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 2.05 g | 10% |
| Trans fat | 0.1 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 4.1 g | 8% |
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 Rum cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 75 kcal |
| 1 tablespoon (medium) | 15 g | 11 kcal |
| 1 ounce (small) | 28 g | 21 kcal |
| 2 tablespoon (double) | 30 g | 23 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (medium) | 120 g | 90 kcal |
| 1 serving (large) | 150 g | 113 kcal |
| 1 serving (extra large) | 200 g | 150 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Rum cacık
What is Rum cacık?
Rum cacık is a chilled dip made with yogurt, cucumber and usually garlic. It is served as a meze or side dish, and its texture can range from thick to spoonable depending on the yogurt and how much liquid is drained from the cucumber.
How do you make Rum cacık?
Mix grated or finely chopped cucumber into yogurt, then add crushed garlic and salt to make Rum cacık. If the cucumber is watery, squeeze out some liquid first. Chill before serving, and finish with olive oil or herbs if desired.
What is the difference between Rum cacık and regular cacık?
Rum cacık and regular cacık share yogurt, cucumber and often garlic. Rum cacık is commonly served as a thicker dip, while cacık can be thinned with water and served more like a cold soup. Recipes vary by household, so the distinction is not fixed.
Is Rum cacık the same as tzatziki?
Rum cacık is very similar to tzatziki: both combine yogurt, cucumber and garlic. Herbs, olive oil and texture vary among recipes, so they are best understood as closely related versions of a yogurt-and-cucumber dip rather than identical recipes.
What do you eat with Rum cacık?
Serve Rum cacık cold alongside grilled meat, fish or vegetables, or include it on a meze platter. It also works with flatbread and can balance the heat or richness of fried and spiced dishes.
Does Rum cacık always contain garlic?
No, garlic is common in Rum cacık but can be left out or reduced. Add it gradually, since its flavor grows stronger as the dip rests. A little dill or mint can provide extra flavor without making the dip garlicky.
Why does Rum cacık become watery?
Rum cacık becomes watery when cucumber releases liquid into the yogurt or when the yogurt itself is loose. For a thicker dip, squeeze grated cucumber before mixing and use thick yogurt. Stir the dip before serving if it has rested.
Can you make Rum cacık ahead of time?
Yes, you can make Rum cacık ahead and chill it so the flavors mingle. Cucumber may release water while it sits, so stir before serving and adjust the texture if needed. Keep it refrigerated rather than leaving it out.
Should you peel the cucumber for Rum cacık?
Peeling cucumber for Rum cacık is optional. Leave the skin on if it is thin and well washed; peel it for a smoother texture or when the skin is tough. Removing excess cucumber liquid helps keep the dip thick.
How long does leftover Rum cacık keep?
Store leftover Rum cacık in a covered container in the refrigerator and eat it promptly. The cucumber can release more liquid during storage, so stir before serving. Discard it if it has been left at room temperature for an extended period.
Rum cacık Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B2
0.18mg · 14% DV
B5
0.42mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
112mg · 16% DV
Calcium
142mg · 14% DV
Iodine
20µg · 13% DV
Sodium
260mg · 11% DV
Potassium ⭐
175mg · 5% DV
Rum cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rum cacık
To burn the 75 calories in 100 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 Rum cacık?
Rum cacık is a cool yogurt dip made with cucumber and garlic, associated with the Greek communities of Anatolia and the food traditions shared around the eastern Mediterranean. It is often thicker than a pourable Turkish-style cacık, though recipes vary and may include fresh herbs.
Serve it chilled as a dip or meze, with bread, grilled vegetables or meats; it also makes a refreshing side for a summer meal. Its yogurt base contributes protein, with 4.1 g per 100 g. For a lighter, looser version, use regular rather than strained yogurt and adjust the garlic to taste.
How Nutritious Is Rum 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 Rum 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 Rum cacık Contain Allergens?
Contains these allergens:
Which Diets Is Rum 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
Rum cacık Fat Profile
SATURATED
2.05g
MONOUNSATURATED
0.92g
POLYUNSATURATED
0.16g
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.