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Sour strained cacık Calories
Thick strained-yogurt cacık with cucumber, garlic, and a tangy sour profile
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sour strained cacık (120 g) has 86 calories. That works out to 72 calories per 100 g. It contains 5.5 g of carbs, 5.2 g of protein, 4.9 g of fat and 0.5 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sour strained cacık Nutrition Facts
Selected: 1 serving (medium) · 120 g
86
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
5.2g
· 10% DV
Fat
4.9g
· 6% 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 25% · Protein 24% · Fat 51%
Sour strained cacık nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.1 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 5.2 g | 10% |
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 Sour strained cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 86 kcal |
| 1 tablespoon (shredded) | 15 g | 11 kcal |
| 2 tablespoon (shredded) | 30 g | 22 kcal |
| 1 piece (half) | 45 g | 32 kcal |
| 1 serving (small) | 60 g | 43 kcal |
| 1 piece (whole) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (large) | 180 g | 130 kcal |
| 1 cup (medium) | 220 g | 158 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Sour strained cacık
What is sour strained cacık?
Sour strained cacık is a thick Turkish yogurt meze made with strained yogurt, cucumber, and garlic. Its tangy taste comes mainly from the yogurt, and it is served chilled rather than thinned into a drinkable soup.
How do you make sour strained cacık?
To make sour strained cacık, mix strained yogurt with grated or finely chopped cucumber and crushed garlic. Keep it thick instead of adding water; dried mint and a drizzle of olive oil are common finishing touches.
Is sour strained cacık the same as tzatziki?
No. Sour strained cacık and tzatziki are both yogurt-and-cucumber dishes, but they come from different food traditions and vary in seasoning and preparation. Cacık may be served thicker or thinner, while tzatziki is usually a thick dip.
Why is sour strained cacık called “dry” cacık?
It is called “dry” because the strained yogurt is not diluted with water, so the mixture stays thick. The name does not mean it contains no moisture: cucumber can release liquid after the cacık is mixed.
How is sour strained cacık different from haydari?
Sour strained cacık includes cucumber as a defining ingredient, while haydari is generally a thicker yogurt meze without cucumber and may include cheese. They can look similar on a meze table but have different textures and flavors.
Is sour strained cacık served as a dip or a side dish?
Sour strained cacık works as both a dip and a cold side dish. Serve it with warm flatbread or alongside grilled meat, kebabs, rice, or vegetables; its tangy yogurt and garlic complement savory dishes.
Does sour strained cacık need lemon juice or vinegar?
No, sour strained cacık does not need lemon juice or vinegar. Its tang usually comes from the yogurt itself, though recipes vary; adding citrus or vinegar will make the flavor sharper rather than being essential to the dish.
How do you stop sour strained cacık from becoming watery?
Squeeze excess liquid from grated cucumber before mixing it into sour strained cacık, and do not thin the yogurt with water. Mixing it shortly before serving also helps keep the cucumber from releasing liquid into the dish.
How should you store sour strained cacık?
Store sour strained cacık covered in the refrigerator and eat it soon after making it. Cucumber can release water as it sits, changing the texture; stir it before serving and do not leave it at room temperature for long.
Can you freeze sour strained cacık?
Freezing sour strained cacık is not recommended. The yogurt can separate as it thaws and the cucumber can turn soft and watery, so the dish is best made fresh and served chilled.
Sour strained cacık Vitamins & Minerals
Vitamins
B12
0.46µg · 19% DV
B2
0.2mg · 15% DV
Biotin
2.52µg · 8% DV
B5
0.41mg · 8% DV
Minerals
Phosphorus
121mg · 17% DV
Calcium
154mg · 15% DV
Sodium
288mg · 13% DV
Iodine
13µg · 9% DV
Potassium ⭐
198mg · 6% DV
Sour strained cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour strained cacık
To burn the 86 calories in 1 serving (medium) (120 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 Sour strained cacık?
Sour strained cacık is a thick Turkish yogurt dish made with strained yogurt, cucumber and garlic. Compared with the more familiar pourable cacık, it has a spoonable, creamy texture and a tangy taste, with cool cucumber balancing the garlic and sourness.
In Turkey it is usually served chilled as a meze or alongside grilled meats, vegetables and other dishes, especially in warm weather. It also works as a dip with bread or crisp vegetables. The yogurt gives it a useful amount of protein, while cucumber keeps the dish fresh and light. For a lighter spread, serve a modest portion with plenty of raw vegetables.
How Nutritious Is Sour strained cacık?
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 Sour strained 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 Sour strained cacık Contain Allergens?
Contains these allergens:
Which Diets Is Sour strained 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
✓ Suitable
Low FODMAP
— Not suitable
Sour strained cacık Fat Profile
SATURATED
3.06g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.