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Yogurt and Cracked Wheat Cacık Calories
Contains protein and probiotics
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt and Cracked Wheat Cacık (240 g) has 182 calories. That works out to 76 calories per 100 g. It contains 25 g of carbs, 10.3 g of protein, 5 g of fat and 2.6 g of fiber. Its 261.6 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Yogurt and Cracked Wheat Cacık Nutrition Facts
Selected: 1 cup (medium) · 240 g
182
KCAL / 240G
Carbs
25g
· 9% DV
Protein
10.3g
· 21% DV
Fat
5g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 22% · Fat 24%
Yogurt and Cracked Wheat Cacık nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.12 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 2.6 g | 9% |
| Protein | 10.3 g | 21% |
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 Yogurt and Cracked Wheat Cacık?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 182 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 4 tablespoon (quarter) | 60 g | 46 kcal |
| 100 g | 100 g | 76 kcal |
| ½ cup (small) | 120 g | 91 kcal |
| 1 serving (medium) | 180 g | 137 kcal |
| 1 bottle (medium) | 250 g | 190 kcal |
| 1.5 cup (large) | 360 g | 274 kcal |
| 2 cup (extra large) | 480 g | 365 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Yogurt and Cracked Wheat Cacık
What is yogurt and cracked wheat cacık?
Yogurt and cracked wheat cacık is a chilled Turkish dish that combines yogurt with cooked wheat, often with cucumber, garlic, and herbs. It has more texture and substance than plain cacık, and can be served as a side or a light meal.
How do you make yogurt and cracked wheat cacık?
Cook the cracked wheat until tender, then let it cool completely. Stir it into smooth yogurt, adding cucumber, garlic, mint, and a little water if desired. Chill the mixture before serving so the flavors come together.
Is yogurt and cracked wheat cacık the same as tzatziki?
No, yogurt and cracked wheat cacık is not the same as tzatziki. Both can use yogurt, cucumber, and garlic, but this Turkish version includes cooked wheat; tzatziki is usually a thicker cucumber-yogurt dip without grains.
Is the yarma in yogurt and cracked wheat cacık the same as bulgur?
No, yarma and bulgur are both wheat products but are prepared differently. Yarma is coarsely broken or whole-kernel wheat, while bulgur is parboiled and dried before cracking; substituting bulgur changes the cacık’s texture.
Does the wheat need to be cooked for yogurt and cracked wheat cacık?
Yes, cook the wheat until tender before adding it to yogurt and cracked wheat cacık. Cool it first, since hot grains can affect the yogurt’s texture and will warm a dish that is normally served chilled.
Is yogurt and cracked wheat cacık a soup or a dip?
Yogurt and cracked wheat cacık can be served with either a spoon or as a thicker side, depending on how much water is mixed into the yogurt. Keep it thick for a dip-like texture or thin it slightly for a chilled soup.
What do you serve with yogurt and cracked wheat cacık?
Serve yogurt and cracked wheat cacık alongside grilled meat or vegetables, pilaf, or Turkish bean dishes. Because the cooked wheat makes it more filling than plain cacık, it can also work as a simple lunch on its own.
Can you make yogurt and cracked wheat cacık ahead of time?
Yes, you can prepare yogurt and cracked wheat cacık ahead and refrigerate it until serving. For the freshest texture, add cucumber shortly before serving, since it releases water as it sits in the yogurt.
Can you freeze yogurt and cracked wheat cacık?
Freezing yogurt and cracked wheat cacık is not recommended. Yogurt can separate after thawing, and the wheat and cucumber may turn soft or watery; make it fresh or keep it chilled in the refrigerator instead.
Does yogurt and cracked wheat cacık contain probiotics?
It can contain live cultures from the yogurt, which are commonly called probiotics. The amount depends on the yogurt used and how it was made; adding cooked wheat does not make the dish a treatment for digestive problems.
Yogurt and Cracked Wheat Cacık Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.67µg · 28% DV
Biotin
5.04µg · 17% DV
B5
0.72mg · 14% DV
Minerals
Phosphorus
262mg · 37% DV
Calcium
307mg · 31% DV
Selenium
14µg · 25% DV
Iodine
34µg · 23% DV
Sodium
372mg · 16% DV
Potassium ⭐
348mg · 10% DV
Yogurt and Cracked Wheat Cacık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt and Cracked Wheat Cacık
To burn the 182 calories in 1 cup (medium) (240 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 Yogurt and Cracked Wheat Cacık?
Yogurt and cracked wheat cacık is a Turkish cold dish that combines cooked yarma—whole or cracked wheat—with yogurt. Recipes vary by household; cucumber and fresh herbs are common additions, and the consistency can range from spoonable to almost soup-like.
It is usually served chilled, as a refreshing side or a light meal, especially in warm weather. The yogurt contributes protein and its characteristic live cultures, while the wheat makes the dish more filling and adds some fibre. For a lighter version, loosen it with water and add extra cucumber; it also pairs well with grilled vegetables or a simple salad.
How Nutritious Is Yogurt and Cracked Wheat 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 Yogurt and Cracked Wheat 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 Yogurt and Cracked Wheat Cacık Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt and Cracked Wheat Cacık Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt and Cracked Wheat Cacık Fat Profile
SATURATED
3g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.