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Broccoli and cauliflower salad with yogurt Calories
Fiber-rich, vitamin C-rich light salad with yogurt
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli and cauliflower salad with yogurt (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 11 g of carbs, 6.5 g of protein, 3.2 g of fat and 4.5 g of fiber. Its 82.8 mg of Vitamin C covers 92% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli and cauliflower salad with yogurt Nutrition Facts
Selected: 1 cup (medium) · 180 g
94
KCAL / 180G
Carbs
11g
· 4% DV
Protein
6.5g
· 13% DV
Fat
3.2g
· 4% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 26% · Fat 29%
Broccoli and cauliflower salad with yogurt nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 4.5 g | 16% |
| Protein | 6.5 g | 13% |
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 Broccoli and cauliflower salad with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 94 kcal |
| 1 tablespoon (small) | 20 g | 10 kcal |
| 3 tablespoon (medium) | 60 g | 31 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 150 g | 78 kcal |
| 1 serving (medium) | 220 g | 114 kcal |
| 1.5 cup (large) | 270 g | 140 kcal |
| 1 serving (large) | 320 g | 166 kcal |
| 2 cup (jumbo) | 360 g | 187 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Broccoli and cauliflower salad with yogurt
How do you make broccoli and cauliflower salad with yogurt?
To make broccoli and cauliflower salad with yogurt, cook the florets until just tender, then drain and cool them thoroughly. Stir yogurt with garlic and salt, fold in the vegetables, and chill briefly so the dressing coats them without turning watery.
Can you eat broccoli and cauliflower salad with yogurt raw?
Yes, broccoli and cauliflower salad with yogurt can be made with raw florets, though they will be much crunchier and stronger-tasting than cooked vegetables. Chop them finely and let the salad sit briefly in the dressing, or lightly steam the florets for a milder texture.
Should broccoli or cauliflower be cooked longer for broccoli and cauliflower salad with yogurt?
Usually, cauliflower needs a little longer to soften than broccoli in broccoli and cauliflower salad with yogurt. Cook them separately or add the cauliflower first, then check both often and stop while the florets still hold their shape.
What yogurt works best in broccoli and cauliflower salad with yogurt?
Plain, unsweetened yogurt works best in broccoli and cauliflower salad with yogurt. Thick Greek-style yogurt gives the dressing a richer, clingier texture; if it is too thick, loosen it with a small splash of water before mixing in the vegetables.
Why does broccoli and cauliflower salad with yogurt become watery?
Broccoli and cauliflower salad with yogurt becomes watery when the cooked florets have not drained and cooled fully, or when the vegetables release moisture after mixing. Let them dry thoroughly and add the dressing shortly before serving to keep it thick.
Can you make broccoli and cauliflower salad with yogurt ahead of time?
Yes, you can prepare broccoli and cauliflower salad with yogurt ahead of serving. Cook and cool the florets in advance, but keep them separate from the yogurt dressing until closer to mealtime; this helps preserve their texture and prevents excess liquid.
How long does broccoli and cauliflower salad with yogurt last in the fridge?
Broccoli and cauliflower salad with yogurt is best eaten within about two days when covered and refrigerated. Keep it chilled rather than leaving it out, and discard it if it develops an unusual smell, appearance, or texture.
Can you use frozen broccoli and cauliflower for broccoli and cauliflower salad with yogurt?
Yes, frozen broccoli and cauliflower can be used for broccoli and cauliflower salad with yogurt, but they tend to be softer after cooking. Cook them from frozen according to the package directions, drain especially well, and cool completely before adding the dressing.
What can you serve with broccoli and cauliflower salad with yogurt?
Broccoli and cauliflower salad with yogurt pairs well with grilled chicken, fish, or roasted vegetables. For a meat-free meal, serve it alongside lentils or a grain dish; its cool, tangy dressing works especially well with warm, savory mains.
How can you add more flavor to broccoli and cauliflower salad with yogurt?
Add chopped fresh herbs, lemon zest, or toasted nuts to broccoli and cauliflower salad with yogurt for extra flavor and texture. Garlic is a classic addition, while dill or parsley keeps the dressing fresh without overpowering the vegetables.
Broccoli and cauliflower salad with yogurt Vitamins & Minerals
Vitamins
Vitamin C
82.8mg · 92% DV
Vitamin K
97.2µg · 81% DV
Folate
88.2µg · 22% DV
B5
0.86mg · 17% DV
Minerals
Phosphorus
122mg · 17% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
446mg · 13% DV
Calcium
130mg · 13% DV
Sodium
171mg · 7% DV
Broccoli and cauliflower salad with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli and cauliflower salad with yogurt
To burn the 94 calories in 1 cup (medium) (180 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 cauliflower salad with yogurt?
Broccoli and cauliflower salad with yogurt brings tender broccoli and cauliflower together with a cool, creamy yogurt dressing. The vegetables may be boiled or steamed, and the dressing is often kept simple, sometimes with garlic and a little olive oil. It is a home-style combination rather than a dish tied to one specific regional tradition. Serve it chilled or at room temperature as a side with grilled food, or add it to a casual lunch spread. Leaving the vegetables slightly firm gives the salad a pleasing contrast to the smooth yogurt. It is a light, vegetable-forward choice with fibre and vitamin C, while the yogurt adds some protein. For a thinner, lighter dressing, use plain yogurt rather than a thick strained variety.
How Nutritious Is Broccoli and cauliflower salad with yogurt?
Nutrient density
Very 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 cauliflower salad with yogurt 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 cauliflower salad with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli and cauliflower salad with yogurt 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 cauliflower salad with yogurt Fat Profile
SATURATED
1.48g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.