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Yogurt Cacik Dip Sauce Calories
Refreshing yogurt-based dip with cucumber and garlic
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt Cacik Dip Sauce (30 g) has 18 calories. That works out to 60 calories per 100 g. It contains 1.6 g of carbs, 1 g of protein, 0.8 g of fat and 0.2 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt Cacik Dip Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
18
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
1g
· 2% DV
Fat
0.8g
· 1% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 23% · Fat 41%
Yogurt Cacik Dip Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1 g | 2% |
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 2 Tablespoons of Yogurt Cacik Dip Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 18 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 serving (medium) | 50 g | 30 kcal |
| 4 tablespoon (large) | 60 g | 36 kcal |
| 1 serving (large) | 80 g | 48 kcal |
| 100 g | 100 g | 60 kcal |
| 1 piece (large) | 100 g | 60 kcal |
| 1 cup (large) | 120 g | 72 kcal |
| 1 pack (jumbo) | 150 g | 90 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Yogurt Cacik Dip Sauce
What is in yogurt cacik dip sauce?
Yogurt cacik dip sauce is made with yogurt, cucumber and garlic. Mint or dill, olive oil and salt are common additions, while the exact herbs and thickness vary between recipes.
How do you make yogurt cacik dip sauce?
To make yogurt cacik dip sauce, combine chopped or grated cucumber with yogurt, crushed garlic and salt. Use thick Greek-style yogurt for a scoopable dip, then chill it briefly so the flavors meld before serving.
Is yogurt cacik dip sauce the same as tzatziki?
Yogurt cacik dip sauce is closely related to tzatziki: both pair yogurt with cucumber and garlic. Cacik is often thinner and may be served as a side or soup, while this dip-style version is kept thick for dipping.
What do you serve with yogurt cacik dip sauce?
Yogurt cacik dip sauce pairs well with grilled meat, kebabs, flatbread and roasted vegetables. Serve it as a mezze-style dip with pita or sliced vegetables, or spoon it alongside a spicy main dish for a cooling contrast.
Why is my yogurt cacik dip sauce watery?
Yogurt cacik dip sauce usually turns watery because cucumber releases liquid after it is grated or mixed with salt. Squeeze grated cucumber before adding it, and use thick yogurt if you want the dip to hold its shape.
How long does yogurt cacik dip sauce last in the fridge?
Yogurt cacik dip sauce is best eaten fresh, but it can generally be kept covered in the refrigerator for about 2–3 days. Cucumber may release water as it sits, so stir it before serving and discard it if it smells or looks spoiled.
Can you freeze yogurt cacik dip sauce?
Freezing yogurt cacik dip sauce is not recommended. Yogurt can separate after thawing, and cucumber may become soft and watery, leaving the dip with a grainy texture; make a fresh batch instead.
Should you peel cucumber for yogurt cacik dip sauce?
You do not have to peel cucumber for yogurt cacik dip sauce. Wash thin-skinned cucumbers and grate them with the peel on; peel thicker or waxed cucumbers if you prefer a smoother texture.
Can you make yogurt cacik dip sauce without garlic?
Yes, yogurt cacik dip sauce works without garlic. Leave it out and add fresh mint, dill or a little lemon juice for flavor; the result is milder and still pairs well with grilled foods and vegetables.
What is the difference between yogurt cacik dip sauce and Turkish cacik?
Yogurt cacik dip sauce is generally thicker than Turkish cacik served as a side dish. Traditional cacik is often loosened with water and may be eaten with a spoon, whereas a dip version should cling to bread or vegetables.
Yogurt Cacik Dip Sauce Vitamins & Minerals
Vitamins
B12
0.11µg · 5% DV
B2
0.05mg · 4% DV
Biotin
0.66µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
27mg · 4% DV
Calcium
36mg · 4% DV
Potassium ⭐
63mg · 2% DV
Sodium
36mg · 2% DV
Yogurt Cacik Dip Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Cacik Dip Sauce
To burn the 18 calories in 2 tablespoon (medium) (30 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 Cacik Dip Sauce?
Yogurt Cacik Dip Sauce is a thick, dip-style take on cacık, combining yogurt with cucumber and garlic; fresh mint or dill may be added. In Turkey, cacık is often loosened with water and served as a cool accompaniment to a meal, while this thicker version suits a meze spread or snack platter. Similar yogurt-and-cucumber dips are also familiar across the eastern Mediterranean.
Its tangy, refreshing taste and creamy texture pair well with grilled meat or vegetables, flatbread, and crisp raw vegetables. It offers some protein from the yogurt, with 3.2 g per 100 g. For a lighter, looser dip, stir in a little water and add extra herbs; serve it chilled so the cucumber and garlic stay bright.
How Nutritious Is Yogurt Cacik Dip Sauce?
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 Cacik Dip Sauce 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 Cacik Dip Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Cacik Dip Sauce 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 Cacik Dip Sauce Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.