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Zucchini Cucumber Cacik Calories
Refreshing, yogurt-based low-calorie dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini Cucumber Cacik (200 g) has 124 calories. That works out to 62 calories per 100 g. It contains 8.6 g of carbs, 7.2 g of protein, 7 g of fat and 1.4 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini Cucumber Cacik Nutrition Facts
Selected: 1 cup (medium) · 200 g
124
KCAL / 200G
Carbs
8.6g
· 3% DV
Protein
7.2g
· 14% DV
Fat
7g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 23% · Fat 50%
Zucchini Cucumber Cacik nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.4 g | 22% |
| Trans fat | 0.2 g | |
| Sodium | 290 mg | 13% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1.4 g | 5% |
| 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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How Many Calories in 1 Cup of Zucchini Cucumber Cacik?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 124 kcal |
| 2 tablespoon (small) | 30 g | 19 kcal |
| 4 tablespoon (medium) | 60 g | 37 kcal |
| 100 g | 100 g | 62 kcal |
| 1 cup (small) | 150 g | 93 kcal |
| 1 serving (medium) | 200 g | 124 kcal |
| 1 bottle (medium) | 250 g | 155 kcal |
| 1 serving (large) | 300 g | 186 kcal |
| 1 pack (large) | 400 g | 248 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Zucchini Cucumber Cacik
What is Zucchini Cucumber Cacik?
Zucchini Cucumber Cacik is a cold Turkish yogurt dip made with grated zucchini and cucumber. Garlic and herbs such as dill or mint are common additions; it can be served as a side dish or used as a dip for bread.
How do you make Zucchini Cucumber Cacik?
Zucchini Cucumber Cacik is made by stirring grated zucchini and cucumber into plain yogurt. Squeeze excess liquid from the vegetables first, then season with garlic, salt, and herbs. Chill it before serving so the flavors come together.
Is the zucchini in Zucchini Cucumber Cacik cooked?
No, zucchini in Zucchini Cucumber Cacik is usually grated and added raw. Squeezing out its liquid helps keep the dip thick. You can cook the zucchini briefly for a softer texture, but let it cool fully before mixing it into the yogurt.
How is Zucchini Cucumber Cacik different from tzatziki?
Zucchini Cucumber Cacik includes grated zucchini as well as cucumber, while tzatziki is typically made with cucumber and yogurt. Both are served cold and often contain garlic and herbs, though ingredients and seasoning vary between recipes.
Can you use Greek yogurt for Zucchini Cucumber Cacik?
Yes, plain Greek yogurt works well in Zucchini Cucumber Cacik and makes it thicker and creamier. If the dip feels too dense, stir in a little cold water or yogurt whey until it reaches a spoonable consistency.
What should you serve with Zucchini Cucumber Cacik?
Zucchini Cucumber Cacik pairs well with grilled meat, kebabs, roasted vegetables, and rice dishes. Serve it chilled as a side or with flatbread as a dip; its cool, tangy flavor balances spicy or richly seasoned food.
How do you keep Zucchini Cucumber Cacik from getting watery?
To keep Zucchini Cucumber Cacik thick, grate the zucchini and cucumber, salt them lightly, then squeeze out their released liquid before mixing. Add the vegetables to thick yogurt gradually rather than pouring their liquid into the bowl.
How long does Zucchini Cucumber Cacik last in the fridge?
Zucchini Cucumber Cacik keeps in a sealed container in the refrigerator for about two days. The vegetables may release more liquid as it sits, so stir before serving and discard it if it has been left at room temperature for an extended time.
Can you make Zucchini Cucumber Cacik without garlic?
Yes, Zucchini Cucumber Cacik can be made without garlic. Dill, mint, or finely sliced scallions add flavor without it; keep the herbs fresh and add them shortly before serving for a brighter taste.
Can Zucchini Cucumber Cacik be made ahead?
Yes, you can prepare Zucchini Cucumber Cacik a few hours ahead and keep it chilled. Squeeze the vegetables well before mixing, then add fresh herbs and a drizzle of olive oil just before serving for the best texture and aroma.
Zucchini Cucumber Cacik Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B2
0.32mg · 25% DV
Vitamin K
21µg · 18% DV
B5
0.78mg · 16% DV
Minerals
Phosphorus
188mg · 27% DV
Iodine
36µg · 24% DV
Calcium
236mg · 24% DV
Sodium
290mg · 13% DV
Potassium ⭐
348mg · 10% DV
Zucchini Cucumber Cacik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Cucumber Cacik
To burn the 124 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 Zucchini Cucumber Cacik?
Zucchini cucumber cacik is a Turkish chilled yogurt dish made with cucumber and zucchini, usually grated or finely chopped. Depending on how much water is added, it can be served as a thick dip or a spoonable, soup-like side; garlic, mint and dill are common ways to season it.
Its cool, tangy taste works especially well in warm weather. In Turkey, it often accompanies rice dishes and grilled foods or appears among the meze; elsewhere, serve it alongside roasted vegetables, flatbread or a simple meal. It is a light choice, with much of its volume coming from water and yogurt contributing some protein. For a lighter version, use less oil and thin the yogurt with water.
How Nutritious Is Zucchini Cucumber Cacik?
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 Zucchini Cucumber Cacik 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 Zucchini Cucumber Cacik Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Cucumber Cacik 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
Zucchini Cucumber Cacik Fat Profile
SATURATED
4.4g
MONOUNSATURATED
1.9g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.