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Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Vegetable yogurt cacık (200 g) has 108 calories. That works out to 54 calories per 100 g. It contains 9.6 g of carbs, 7.2 g of protein, 4.4 g of fat and 1 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
108
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
7.2g
· 14% DV
Fat
4.4g
· 6% 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 36% · Protein 27% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.16 g | |
| Sodium | 230 mg | 10% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 7.2 g | 14% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 108 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 100 g | 100 g | 54 kcal |
| 1 cup (small) | 120 g | 65 kcal |
| 1 serving (large) | 250 g | 135 kcal |
| 1 bottle (medium) | 250 g | 135 kcal |
| 1 bottle (large) | 330 g | 178 kcal |
| 1 pack (large) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Vegetable yogurt cacık is a Turkish-style cold yogurt dish mixed with vegetables, commonly cucumber, and often garlic and herbs. It can be served thick as a side or thinned with cold water for a soup-like consistency.
Mix chopped vegetables into plain yogurt with salt and, if you like, crushed garlic and herbs to make vegetable yogurt cacık. Add cold water gradually if you prefer it thinner, then chill it before serving.
Cucumber is the most familiar choice for vegetable yogurt cacık, while purslane, dill, or mint can add variety. The exact mix varies by household; drain particularly watery vegetables so they do not thin the yogurt too much.
Vegetable yogurt cacık and tzatziki are both cool yogurt dishes with cucumber and often garlic, but their seasoning and texture vary by recipe. Cacık is commonly thinned with water and served alongside Turkish meals, while tzatziki is often thicker.
Yes, you can make vegetable yogurt cacık without cucumber by using vegetables such as purslane or chopped leafy herbs. The flavor and texture will differ from the familiar cucumber version, so add the vegetables gradually and taste as you go.
Vegetable yogurt cacık often becomes watery because chopped cucumber and other vegetables release liquid into the yogurt. Drain or pat the vegetables dry before mixing, and add any water only a little at a time.
Vegetable yogurt cacık can be either thick or thin; the preferred texture depends on how you plan to serve it. Keep it thick as a dip or side, or stir in cold water for a more spoonable, soup-like dish.
Serve vegetable yogurt cacık cold alongside rice, grilled vegetables, beans, or grilled meat. Its cool, tangy yogurt and vegetables work especially well with warm, savory dishes.
Yes, you can prepare vegetable yogurt cacık ahead and refrigerate it so it is chilled at serving time. The vegetables may release liquid as it sits, so stir it before serving and adjust the texture if needed.
Keep vegetable yogurt cacık covered in the refrigerator and aim to eat it by the next day for the best texture. The vegetables can soften and release liquid; discard it if its smell or appearance changes.
Vitamins
B12
0.84µg · 35% DV
B2
0.34mg · 26% DV
B5
0.78mg · 16% DV
Biotin
4.2µg · 14% DV
Minerals
Phosphorus
202mg · 29% DV
Calcium
250mg · 25% DV
Iodine
36µg · 24% DV
Selenium
6.2µg · 11% DV
Potassium ⭐
350mg · 10% DV
Sodium
230mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 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.
Vegetable yogurt cacık is a Turkish yogurt dish mixed with chopped vegetables, most often cucumber, and commonly seasoned with garlic and herbs such as dill or mint. Add water to make it pourable, or keep it thick enough to scoop; it is usually served chilled.
In Turkey, it accompanies everyday meals and is especially welcome in warm weather, either as a side or a meze. English-speaking diners can serve it alongside grilled vegetables, kebabs, or rice, or enjoy it as a cool dip with bread. Yogurt makes it a source of protein and calcium; for a lighter version, choose lower-fat yogurt and go easy on the salt.
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.
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.
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.
Contains these allergens:
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
SATURATED
2.76g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.2g
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.