1 cup (medium) of Apple Yogurt Salad (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 19.8 g of carbs, 4.1 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 0.2 mg of B2 covers 13% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Apple Yogurt Salad?

Apple Yogurt Salad combines chopped or grated apple with yogurt for a cool, gently tangy dish. Depending on the recipe, it may include walnuts, cinnamon or other fruit, so it can lean either towards a simple side or a lightly sweet snack. Crisp, juicy apple contrasts with the yogurt’s smooth, creamy texture.

Serve it chilled as a quick breakfast, a snack or a side with a meal; it also works well as a light option at an afternoon tea table. Apple contributes fibre, while yogurt adds some protein, and yogurt with live cultures brings those cultures to the dish. Add a small handful of nuts when you want more substance, or keep it lighter with plain yogurt and little or no added sweetener.

Apple Yogurt Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.2g

· 5% DV

Protein

2.7g

· 5% DV

Fat

1.2g

· 2% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 15% · Fat 14%

Apple Yogurt Salad Vitamins & Minerals

Vitamins

0.11mg · 8% DV

Biotin

2.1µg · 7% DV

Vitamin C

6.2mg · 7% DV

0.28mg · 6% DV

Minerals

Calcium

55mg · 6% DV

Phosphorus

42mg · 6% DV

Selenium

2.2µg · 4% DV

Potassium ⭐

140mg · 4% DV

How Nutritious Is Apple Yogurt Salad?

Nutrient density

High

60/ 100

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

45/ 100

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.

Apple Yogurt Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Apple Yogurt Salad

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Apple Yogurt Salad Processed?

NOVA 3

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 Apple Yogurt Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Apple Yogurt Salad 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

Apple Yogurt Salad Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Apple Yogurt Salad

🥗vs🧴

Apple Yogurt Salad vs Hawthorn Vinegar57 kcal more per 100 g

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Apple Yogurt Salad vs Tantuni135 kcal fewer per 100 g

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Apple Yogurt Salad vs Chicken Wrap120 kcal fewer per 100 g

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Apple Yogurt Salad vs Protein Bar275 kcal fewer per 100 g

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Foods Similar to Apple Yogurt Salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

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290 kcal

🧇

Waffle

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🍟

French Fries

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🥟

Fried Sigara Börek

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Frequently Asked Questions About Apple Yogurt Salad

Is apple yogurt salad healthy?

Apple yogurt salad can be a nourishing snack or side dish: apples provide fiber, while yogurt adds protein and may contain live cultures. Sweetened yogurt or generous sugary toppings can make it less balanced, so choose additions with that in mind.

What ingredients go into apple yogurt salad?

Apple yogurt salad usually combines chopped or grated apples with plain yogurt. Depending on the recipe, it may also include walnuts, raisins, cinnamon, herbs, or a little lemon juice; there is no single required set of additions.

Is apple yogurt salad sweet or savory?

Apple yogurt salad can be either sweet or savory. Cinnamon, raisins, or honey create a sweeter version, while herbs, garlic, or a pinch of salt take it in a savory direction.

Can you make apple yogurt salad without mayonnaise?

Yes, apple yogurt salad can be made without mayonnaise; plain yogurt alone gives it a creamy dressing. Some recipes add mayonnaise for a richer taste, but it is not necessary for the salad to hold together.

Can you use Greek yogurt in apple yogurt salad?

Yes, Greek yogurt works well in apple yogurt salad and gives it a thick, tangy dressing. If the mixture feels too dense, stir in a little plain yogurt until it reaches the consistency you prefer.

Do you have to peel apples for apple yogurt salad?

No, peeling apples for apple yogurt salad is optional. Wash them well and leave the skin on for more texture, or peel them if you prefer a softer, smoother salad.

How do you stop apples browning in apple yogurt salad?

Toss the cut apples with a little lemon juice to slow browning in apple yogurt salad. Mixing them with the yogurt soon after cutting also reduces their exposure to air.

Can apple yogurt salad be made ahead?

Yes, you can prepare the yogurt dressing ahead, but add the cut apples close to serving. This helps the salad stay crisp and limits browning and excess liquid.

How should you store leftover apple yogurt salad?

Store leftover apple yogurt salad in a covered container in the refrigerator, not at room temperature. The apples soften and release liquid over time, so eat it as soon as practical and discard it if its smell or appearance changes.

What goes well with apple yogurt salad?

Apple yogurt salad pairs well with grilled chicken, roasted meats, or a simple lunch spread. A savory version also works as a side dish, while a cinnamon-and-fruit version fits better as a snack.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026