How healthy is cacık?
Is cacık healthy? Yes, for most people. Cacık scores 30/100 on the HowHealthyIs Score: 100 g provides 50 kcal and 79 mg calcium. Cacık is a thin, soup-like mix of yogurt, water, cucumber and garlic, eaten with a spoon: light, cooling and a source of calcium. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cacık ranks higher than 30% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium12%
- Protein9%
- Potassium6%
- Magnesium6%
- Vitamin A4%
- Iron4%
- Vitamin C4%
- Vitamin E3%
- Fiber2%
Counts against
- Saturated fat14%
- Added sugars0%
- Sodium18%
Raw NRF9.3: 49 minus 32 = 17. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cacık?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 50 kcal | 100 kcal | |
| Protein | 2.2 g | 4.5 g | 9% |
| Carbohydrates | 3.9 g | 7.7 g | 3% |
| Fiber | 0.2 g | 0.4 g | 2% |
| Sugars | 3 g | 6.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3 g | 6.1 g | 8% |
| Saturated fat | 1.4 g | 2.7 g | 14% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 20 µg | 40 µg | 4% |
| Vitamin C | 1.6 mg | 3.2 mg | 4% |
| Vitamin D | <0.1 µg | 0.1 µg | 1% |
| Vitamin E | 0.2 mg | 0.4 mg | 3% |
| Vitamin K | 4.5 µg | 9.1 µg | 8% |
| Vitamin B12 | 0.2 µg | 0.4 µg | 18% |
| Folate | 7.7 µg | 15 µg | 4% |
| Minerals | |||
| Calcium | 79 mg | 158 mg | 12% |
| Iron | 0.3 mg | 0.7 mg | 4% |
| Potassium | 133 mg | 267 mg | 6% |
| Magnesium | 12 mg | 24 mg | 6% |
| Zinc | 0.4 mg | 0.8 mg | 7% |
| Sodium | 205 mg | 411 mg | 18% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard cacık?
We estimate cacık from this standard recipe (serves 4, about 877 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Plain yogurt | 500 g |
| 1 cucumber, grated | 200 g |
| Cold water | 150 g |
| 1 to 2 cloves garlic | 6 g |
| Dried mint | 2 g |
| Dill | 5 g |
| Drizzle of olive oil | 10 g |
| Salt | 4 g |
Why is cacık good for you?
- 0.4 µg vitamin B12 in 1 bowl, 18% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 158 mg calcium in 1 bowl, 12% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- Next to pilaf, köfte or dried bean stew
- Hot summer days
What should you watch out for?
- It contains added salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.