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Strained yogurt melon cacık Calories
Source of protein and calcium
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strained yogurt melon cacık (200 g) has 188 calories. That works out to 94 calories per 100 g. It contains 16.2 g of carbs, 12.8 g of protein, 6 g of fat and 1 g of fiber. Its 274 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Strained yogurt melon cacık Nutrition Facts
Selected: 1 cup (medium) · 200 g
188
KCAL / 200G
Carbs
16.2g
· 6% DV
Protein
12.8g
· 26% DV
Fat
6g
· 8% 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 38% · Protein 30% · Fat 32%
Strained yogurt melon cacık nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.7 g | 19% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 12.8 g | 26% |
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 Strained yogurt melon cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 188 kcal |
| 2 tablespoon (small) | 30 g | 28 kcal |
| 4 tablespoon (medium) | 60 g | 56 kcal |
| 100 g | 100 g | 94 kcal |
| 1 cup (small) | 150 g | 141 kcal |
| 1 serving (large) | 250 g | 235 kcal |
| 1 bottle (large) | 250 g | 235 kcal |
| 1 serving (extra large) | 350 g | 329 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Strained yogurt melon cacık
What is strained yogurt melon cacık?
Strained yogurt melon cacık is a chilled Turkish-style yogurt dish made with melon instead of the cucumber used in familiar cacık. It combines creamy, tangy yogurt with the melon’s sweet, refreshing flavor.
How do you make strained yogurt melon cacık?
To make strained yogurt melon cacık, fold bite-sized melon pieces into strained yogurt and season to taste, often with mint and a little salt. Thin it with a small splash of cold water if you prefer a looser texture.
Is strained yogurt melon cacık sweet or savory?
Strained yogurt melon cacık is usually served as a savory dish, though ripe melon gives it a noticeable sweetness. Mint and salt emphasize its savory side; garlic is optional and can overpower the fruit if used heavily.
What kind of melon works best in strained yogurt melon cacık?
A fragrant, ripe but still firm melon works best in strained yogurt melon cacık. Very soft melon can break down in the yogurt, while underripe fruit may taste bland; drain excess juice if the melon is especially watery.
Does strained yogurt melon cacık contain cucumber?
Not necessarily: strained yogurt melon cacık uses melon as its defining ingredient, and cucumber is not required. Some cooks add cucumber for a more familiar cacık texture, but it makes the melon flavor less prominent.
What is the difference between strained yogurt melon cacık and tzatziki?
Strained yogurt melon cacık features melon, while tzatziki is typically made with cucumber, yogurt, and garlic. Both are served chilled, but the melon version has a fruitier flavor and is not simply another name for tzatziki.
Why does strained yogurt melon cacık become watery?
Strained yogurt melon cacık can become watery because cut melon releases juice into the yogurt, especially as it sits. Drain excess juice from the melon and combine the ingredients close to serving time for a thicker result.
Can you make strained yogurt melon cacık ahead of time?
Yes, you can prepare the yogurt seasoning ahead, but keep the cut melon separate until close to serving. Mixing them too early gives the melon time to release juice and can leave the strained yogurt melon cacık thin.
What should you serve with strained yogurt melon cacık?
Serve strained yogurt melon cacık alongside grilled vegetables, meat, or a light summer meal. Its cool, tangy yogurt and sweet melon offer a refreshing contrast to savory dishes; it can also be served as part of a mezze spread.
Can Greek yogurt replace strained yogurt in strained yogurt melon cacık?
Yes, thick Greek-style yogurt can replace strained yogurt in strained yogurt melon cacık because both give the dish a creamy base. If your yogurt is loose, strain it first or use less added water to keep the cacık from thinning.
Strained yogurt melon cacık Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.36mg · 28% DV
Vitamin C
16.4mg · 18% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
274mg · 39% DV
Calcium
316mg · 32% DV
Iodine
38µg · 25% DV
Selenium
8.2µg · 15% DV
Potassium ⭐
448mg · 13% DV
Sodium
84mg · 4% DV
Strained yogurt melon cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt melon cacık
To burn the 188 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 Strained yogurt melon cacık?
Strained yogurt melon cacık is a summery take on Turkish cacık, the cold yogurt dish often made with cucumber. Here, pieces of ripe melon are folded into thick strained yogurt; fresh herbs such as mint can add a savoury, fragrant note. The sweet fruit and tangy yogurt make a refreshing contrast.
Serve it well chilled as a meze or alongside a summer meal, grilled dishes or flatbread. It offers protein and calcium from the yogurt, with 6.4 g of protein per 100 g. If you prefer a lighter, looser texture, stir in a little cold water just before serving.
How Nutritious Is Strained yogurt melon 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 Strained yogurt melon 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 Strained yogurt melon cacık Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt melon 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
Strained yogurt melon cacık Fat Profile
SATURATED
3.7g
MONOUNSATURATED
1.64g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 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.