1 serving (medium) of Beetroot Yogurt Salad (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 13 g of carbs, 3.2 g of protein, 1.8 g of fat and 2.5 g of fiber. Its 66 µg of Folate covers 17% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Beetroot Yogurt Salad?

Beetroot Yogurt Salad is a Turkish-style cold salad made by mixing grated or finely chopped beetroot with thick yogurt. Home recipes may include garlic or a little oil. The beetroot lends a gentle earthy sweetness and its vivid colour, while the yogurt makes the mixture creamy and tangy.

In Turkey, it is served chilled as a side or part of a meze spread, often alongside grilled foods, rice or other small dishes. It also works well as a simple lunch accompaniment. The beetroot contributes fibre, while yogurt adds some protein; for a lighter version, use plain yogurt and keep the added oil modest.

Beetroot Yogurt Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.8g

· 4% DV

Protein

2.7g

· 5% DV

Fat

1.5g

· 2% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 64% · Protein 16% · Fat 20%

Beetroot Yogurt Salad Vitamins & Minerals

Vitamins

Folate

55µg · 14% DV

0.11mg · 8% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Minerals

Potassium ⭐

260mg · 8% DV

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

Phosphorus

42mg · 6% DV

How Nutritious Is Beetroot Yogurt Salad?

Nutrient density

High

70/ 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

48/ 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.

Beetroot Yogurt Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

4.3

Low

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

How to Burn Off Beetroot Yogurt Salad

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Beetroot Yogurt Salad 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 Beetroot 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 Beetroot Yogurt Salad 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

— Not suitable

Low FODMAP

— Not suitable

Beetroot Yogurt Salad Fat Profile

SATURATED

0.9g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2.5:1

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

Compare Beetroot Yogurt Salad

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Beetroot Yogurt Salad vs Red Pepper39 kcal more per 100 g

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Foods Similar to Beetroot Yogurt Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Beetroot Yogurt Salad

How do you make Beetroot Yogurt Salad?

Beetroot Yogurt Salad is made by mixing grated, cooked and cooled beetroot with thick yogurt. Stir in crushed garlic and salt if you like, then finish with a little olive oil or chopped herbs before serving.

Should you cook the beetroot before making Beetroot Yogurt Salad?

Usually, yes: cooking the beetroot first makes Beetroot Yogurt Salad tender and easy to mix. Boil it until soft or roast it for a sweeter, more concentrated flavor, then let it cool completely before adding the yogurt.

Can you make Beetroot Yogurt Salad with raw beetroot?

Yes, Beetroot Yogurt Salad can be made with raw beetroot, but the texture will be firmer and the flavor more earthy than with cooked beetroot. Grate it finely so it mixes well with the yogurt, and allow the salad to sit briefly before serving.

What yogurt is best for Beetroot Yogurt Salad?

Thick plain yogurt works best for Beetroot Yogurt Salad because it clings to the beetroot instead of turning runny. Greek-style yogurt gives a particularly creamy result; if using regular yogurt, strain off excess liquid first.

Does Beetroot Yogurt Salad usually have garlic?

Often, yes. Garlic is a common addition to Beetroot Yogurt Salad, balancing the beetroot’s sweetness and the yogurt’s tang. Mix a small amount of crushed garlic into the yogurt; leave it out if you prefer a milder flavor.

How do you stop Beetroot Yogurt Salad from becoming watery?

To keep Beetroot Yogurt Salad from becoming watery, cool the cooked beetroot and drain away any released liquid before mixing. Use thick yogurt, and combine the ingredients close to serving time rather than letting the finished salad sit for hours.

Can you make Beetroot Yogurt Salad ahead of time?

Yes, you can prepare Beetroot Yogurt Salad ahead and keep it covered in the refrigerator. For the freshest texture, make it the same day you plan to serve it, stir it before serving, and avoid leaving it at room temperature for long.

What goes well with Beetroot Yogurt Salad?

Beetroot Yogurt Salad pairs well with grilled chicken, lamb, kebabs, and roasted vegetables. Serve it as a cool side dish alongside warm mains, or include it in a mezze spread with flatbread and other dips.

Can you use canned beetroot in Beetroot Yogurt Salad?

Yes, canned beetroot works in Beetroot Yogurt Salad and saves cooking time. Drain it thoroughly and pat it dry before grating or chopping, since the extra liquid can thin the yogurt and the canned flavor may be more pronounced.

Why does Beetroot Yogurt Salad turn pink?

Beetroot Yogurt Salad turns pink because beetroot’s natural red pigment spreads into the white yogurt. For a marbled look, fold the beetroot in gently just before serving; mixing it thoroughly or letting it stand longer produces a more even pink color.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026