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Unsalted Nonfat Cacık Calories
Nonfat, unsalted, and a source of protein
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsalted Nonfat Cacık (200 g) has 76 calories. That works out to 38 calories per 100 g. It contains 9.6 g of carbs, 8.6 g of protein, 0.4 g of fat and 0.6 g of fiber. Its 224 mg of Phosphorus covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Unsalted Nonfat Cacık Nutrition Facts
Selected: 1 cup (medium) · 200 g
76
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
8.6g
· 17% DV
Fat
0.4g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 45% · Fat 5%
Unsalted Nonfat Cacık nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 0.6 g | 2% |
| 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 Unsalted Nonfat Cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 76 kcal |
| 2 tablespoon (small) | 30 g | 11 kcal |
| 4 tablespoon (medium) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (small) | 150 g | 57 kcal |
| 1 serving (large) | 250 g | 95 kcal |
| 1 bottle (medium) | 250 g | 95 kcal |
| 1 bottle (large) | 330 g | 125 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Unsalted Nonfat Cacık
What is Unsalted Nonfat Cacık?
Unsalted Nonfat Cacık is a Turkish yogurt-and-cucumber dish made without added salt or dairy fat. It is commonly served chilled, with garlic and herbs such as mint or dill added according to taste.
How do you make Unsalted Nonfat Cacık?
To make Unsalted Nonfat Cacık, combine nonfat yogurt with chopped or grated cucumber, then stir in cold water gradually to reach the desired consistency. Garlic and fresh or dried mint are optional additions.
Is Unsalted Nonfat Cacık the same as tzatziki?
No. Unsalted Nonfat Cacık and Greek tzatziki are similar yogurt-and-cucumber dishes, but recipes and texture vary by region. Cacık is often loosened with water and served as a soup-like side, while tzatziki is commonly thicker.
Why does Unsalted Nonfat Cacık become watery?
Unsalted Nonfat Cacık becomes watery when cucumber releases liquid into the yogurt or when too much water is mixed in. For a thicker result, squeeze excess liquid from grated cucumber and add water only a little at a time.
What herbs go well in Unsalted Nonfat Cacık?
Mint and dill both work well in Unsalted Nonfat Cacık. Mint gives it a familiar, cooling flavor, while dill adds a greener note; garlic can provide extra savoriness when the dish is made without salt.
What do you serve with Unsalted Nonfat Cacık?
Serve Unsalted Nonfat Cacık chilled alongside rice, beans, grilled vegetables, or meat. It also works as a cooling side for spicy dishes, and can be eaten with bread as a light snack.
How long does Unsalted Nonfat Cacık last in the fridge?
Keep Unsalted Nonfat Cacık covered in the refrigerator and eat it promptly for the best texture. Cucumber continues to release water as it sits, so the mixture may thin; stir it before serving.
Can you make Unsalted Nonfat Cacık ahead of time?
Yes, you can prepare Unsalted Nonfat Cacık ahead, but it stays thicker if you mix the yogurt base first and add the cucumber closer to serving. Chill it, then stir well before serving.
Can you freeze Unsalted Nonfat Cacık?
Freezing Unsalted Nonfat Cacık is not recommended. Yogurt can separate as it thaws, and cucumber becomes soft and watery, leaving the dish with a less pleasant texture than freshly made cacık.
How can you make Unsalted Nonfat Cacık taste good without salt?
Use garlic, mint, dill, or a combination to give Unsalted Nonfat Cacık more flavor without salt. Chilling the yogurt and cucumber well also makes the dish taste refreshing and helps its flavors come through.
Unsalted Nonfat Cacık Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.64µg · 27% DV
B5
0.76mg · 15% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
224mg · 32% DV
Calcium
284mg · 28% DV
Iodine
36µg · 24% DV
Selenium
6.8µg · 12% DV
Potassium ⭐
360mg · 11% DV
Sodium
90mg · 4% DV
Unsalted Nonfat Cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted Nonfat Cacık
To burn the 76 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 Unsalted Nonfat Cacık?
Unsalted nonfat cacık is a Turkish yogurt dish made by thinning nonfat yogurt with cucumber and water. Garlic, dried mint or dill may be added, and the consistency ranges from a spoonable meze to a light, cold soup. It is usually served chilled, especially in warm weather.
In Turkey, it accompanies home-cooked meals, rice dishes and grilled foods, or appears as part of a meze spread. Its flavor is mild and refreshing, with the cucumber and yogurt coming through clearly without added salt. It is very low in fat and provides protein: a 100 g serving has 4.3 g. For a lighter, more drinkable version, add the water gradually and finish with herbs or garlic.
How Nutritious Is Unsalted Nonfat 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 Unsalted Nonfat 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 Unsalted Nonfat Cacık Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted Nonfat 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
Unsalted Nonfat Cacık Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.