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Broccoli and Carrot Salad with Yogurt and Garlic Calories
A salad made with broccoli, carrot, yogurt, and garlic, providing fiber and vitamin C. Nutrition varies with the recipe and yogurt fat content.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli and Carrot Salad with Yogurt and Garlic (150 g) has 120 calories. That works out to 80 calories per 100 g. It contains 12.5 g of carbs, 7.5 g of protein, 5 g of fat and 5 g of fiber. Its 67.5 µg of Vitamin K covers 56% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Broccoli and Carrot Salad with Yogurt and Garlic Nutrition Facts
Selected: 1 serving (medium) · 150 g
120
KCAL / 150G
Carbs
12.5g
· 5% DV
Protein
7.5g
· 15% DV
Fat
5g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 24% · Fat 36%
Broccoli and Carrot Salad with Yogurt and Garlic nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 57 mg | 2% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 5 g | 18% |
| Protein | 7.5 g | 15% |
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 Serving of Broccoli and Carrot Salad with Yogurt and Garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 120 kcal |
| 2 tablespoon (medium) | 30 g | 24 kcal |
| ½ cup (half) | 75 g | 60 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (small) | 100 g | 80 kcal |
| 1 cup (medium) | 150 g | 120 kcal |
| 1 serving (large) | 220 g | 176 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Broccoli and Carrot Salad with Yogurt and Garlic
How do you make Broccoli and Carrot Salad with Yogurt and Garlic?
Steam or briefly boil bite-size broccoli florets, and cook the grated carrot until just tender. Drain the vegetables well and let them cool completely, then mix with yogurt, crushed garlic, and salt. Chill before serving so the flavors combine.
Can you use raw broccoli in Broccoli and Carrot Salad with Yogurt and Garlic?
Yes, but chop it finely because raw broccoli is firmer and more assertive than cooked broccoli. For a more tender salad, blanch or steam the florets briefly, then cool and drain them thoroughly before adding the yogurt dressing.
Why does Broccoli and Carrot Salad with Yogurt and Garlic get watery?
It usually gets watery because the vegetables were not drained or cooled fully, or because the yogurt was thin. Drain cooked vegetables well, let them cool before mixing, and use thick or strained yogurt to keep the dressing from loosening.
Can you make Broccoli and Carrot Salad with Yogurt and Garlic ahead of time?
Yes. Cook and cool the vegetables ahead, but mix in the yogurt dressing closer to serving for the firmest texture. If you prepare the complete salad in advance, cover and refrigerate it; stir before serving and drain any liquid that collects.
What yogurt works best in Broccoli and Carrot Salad with Yogurt and Garlic?
Thick Greek-style or strained yogurt makes a creamy dressing that clings to the vegetables. Regular yogurt works too, but strain it first if it is watery. Add the yogurt only after the cooked broccoli and carrot have cooled.
How long does Broccoli and Carrot Salad with Yogurt and Garlic last in the fridge?
Keep it covered in the refrigerator and eat it within one to two days for the best texture. The vegetables may release liquid as the salad sits, so drain excess liquid and stir it before serving.
Can you freeze Broccoli and Carrot Salad with Yogurt and Garlic?
No, freezing is not recommended. The yogurt can separate when thawed, while the broccoli and carrot may turn soft and watery. If you want to prepare ahead, refrigerate the cooked vegetables separately and mix in fresh yogurt shortly before serving.
What goes well with Broccoli and Carrot Salad with Yogurt and Garlic?
It pairs well with grilled chicken, fish, or meat as a cool vegetable side. For a meat-free meal, serve it with lentils, beans, or a grain dish; its garlicky yogurt dressing also complements simply seasoned mains.
Can mayonnaise be added to Broccoli and Carrot Salad with Yogurt and Garlic?
Yes, a small spoonful of mayonnaise can make the yogurt dressing richer, though it is not essential. Keep yogurt as the main dressing, then taste before adding more; too much mayonnaise can overwhelm the vegetables and garlic.
Is Broccoli and Carrot Salad with Yogurt and Garlic a healthy choice?
Yes, it combines vegetables that provide fiber and vitamin C with yogurt, which contributes protein. Its overall nutritional profile changes with the type of yogurt and any added oil or mayonnaise, so those ingredients shape how rich the salad is.
Broccoli and Carrot Salad with Yogurt and Garlic Vitamins & Minerals
Vitamins
Vitamin K
67.5µg · 56% DV
Vitamin C
48mg · 53% DV
Vitamin A
375µg · 42% DV
Folate
67.5µg · 17% DV
Minerals
Manganese
0.3mg · 13% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
420mg · 12% DV
Calcium
105mg · 11% DV
Sodium
57mg · 2% DV
Broccoli and Carrot Salad with Yogurt and Garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli and Carrot Salad with Yogurt and Garlic
To burn the 120 calories in 1 serving (medium) (150 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 Broccoli and Carrot Salad with Yogurt and Garlic?
Broccoli and Carrot Salad with Yogurt and Garlic is a home-style salad of lightly cooked broccoli and carrots tossed with garlicky yogurt. Keeping the vegetables just tender preserves their color and a little bite, while the yogurt adds a cool, tangy contrast. It fits naturally into Turkish-style meals, where yogurt-based vegetable dishes are often served as sides or part of a meze spread.
Serve it alongside grilled meat, beans or other main dishes, or enjoy it as a light lunch. The vegetables contribute fibre and vitamin C, and the yogurt adds protein; the overall nutrition depends partly on the yogurt used. For a lighter dressing, choose plain lower-fat yogurt and add the garlic gradually so it doesn’t overwhelm the vegetables.
How Nutritious Is Broccoli and Carrot Salad with Yogurt and Garlic?
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 Broccoli and Carrot Salad with Yogurt and Garlic 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 Broccoli and Carrot Salad with Yogurt and Garlic Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli and Carrot Salad with Yogurt and Garlic 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
Broccoli and Carrot Salad with Yogurt and Garlic Fat Profile
SATURATED
0.98g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.