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Broccoli salad with yogurt and nuts Calories
A salad made with broccoli, yogurt, and nuts, providing fiber, plant nutrients, and protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli salad with yogurt and nuts (150 g) has 162 calories. That works out to 108 calories per 100 g. It contains 12.8 g of carbs, 7.1 g of protein, 9.8 g of fat and 4.7 g of fiber. Its 97.5 µg of Vitamin K covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli salad with yogurt and nuts Nutrition Facts
Selected: 1 cup (medium) · 150 g
162
KCAL / 150G
Carbs
12.8g
· 5% DV
Protein
7.1g
· 14% DV
Fat
9.8g
· 13% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 17% · Fat 52%
Broccoli salad with yogurt and nuts nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 7.1 g | 14% |
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 salad with yogurt and nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 162 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (small) | 120 g | 130 kcal |
| 1 serving (medium) | 180 g | 194 kcal |
| 1 cup (large) | 220 g | 238 kcal |
| 1 serving (large) | 250 g | 270 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Broccoli salad with yogurt and nuts
How do you make broccoli salad with yogurt and nuts?
Broccoli salad with yogurt and nuts is made by tossing bite-size broccoli florets with a seasoned yogurt dressing and chopped nuts. Use raw broccoli for extra crunch, or briefly blanch it for a milder texture; cool and drain it well before adding the dressing.
Can you use frozen broccoli in broccoli salad with yogurt and nuts?
Yes, you can use frozen broccoli in broccoli salad with yogurt and nuts, but thaw and drain it thoroughly first. Blanching is unnecessary if it is already cooked, and squeezing out excess water helps keep the yogurt dressing from becoming runny.
Should broccoli be cooked for broccoli salad with yogurt and nuts?
No, broccoli does not have to be cooked for broccoli salad with yogurt and nuts. Raw florets stay crisp, while a quick blanch makes them more tender and mellows their flavor. Whichever method you choose, let the broccoli cool before mixing it with yogurt.
How do you keep broccoli salad with yogurt and nuts from getting watery?
Drain and dry the broccoli well before making broccoli salad with yogurt and nuts. Use thick yogurt, add the dressing shortly before serving, and keep the nuts separate until then. These steps help prevent excess liquid and preserve the salad’s crunch.
Which nuts work best in broccoli salad with yogurt and nuts?
Walnuts, almonds, and pecans all work well in broccoli salad with yogurt and nuts. Walnuts give it an earthy, slightly bitter note, while almonds add a milder crunch. Toasting the nuts briefly can deepen their flavor; let them cool before adding.
Can you make broccoli salad with yogurt and nuts ahead of time?
Yes, you can prepare broccoli salad with yogurt and nuts ahead, but it keeps its best texture when the dressing and nuts are added near serving time. Store the prepared broccoli covered in the refrigerator, then toss everything together just before eating.
Does broccoli salad with yogurt and nuts need mayonnaise?
No, broccoli salad with yogurt and nuts does not need mayonnaise; yogurt alone makes a creamy dressing. A little mayonnaise is an optional addition if you prefer a richer taste, but keeping the dressing yogurt-based gives the broccoli a fresher, tangier flavor.
What can you serve with broccoli salad with yogurt and nuts?
Broccoli salad with yogurt and nuts pairs well with grilled chicken, fish, or roasted vegetables. It can also round out a grain bowl or a sandwich lunch. Its cool, creamy dressing contrasts especially well with warm, boldly seasoned main dishes.
How long does broccoli salad with yogurt and nuts keep in the fridge?
Broccoli salad with yogurt and nuts should be kept covered in the refrigerator and eaten while the broccoli still has a pleasant texture. The yogurt dressing can release liquid as it sits, so storing dressing separately is helpful if you are making it ahead.
Is broccoli salad with yogurt and nuts a good lunch option?
Yes, broccoli salad with yogurt and nuts can be a satisfying part of lunch, thanks to its combination of vegetables, yogurt, and crunchy nuts. For a more complete meal, pair it with a substantial protein source or whole-grain bread.
Broccoli salad with yogurt and nuts Vitamins & Minerals
Vitamins
Vitamin K
97.5µg · 81% DV
Vitamin C
63mg · 70% DV
Folate
85.5µg · 21% DV
B6
0.27mg · 16% DV
Minerals
Phosphorus
143mg · 20% DV
Manganese
0.42mg · 18% DV
Copper
0.14mg · 16% DV
Potassium ⭐
375mg · 11% DV
Sodium
53mg · 2% DV
Broccoli salad with yogurt and nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli salad with yogurt and nuts
To burn the 162 calories in 1 cup (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 salad with yogurt and nuts?
Broccoli salad with yogurt and nuts combines broccoli—often briefly steamed or blanched so it stays slightly crisp—with a tangy yogurt dressing and chopped nuts. The yogurt makes the vegetables creamy, while the nuts add crunch and a richer, toasted flavour. It is a flexible home-style salad rather than a dish with one fixed recipe or origin.
Serve it as a side with a main meal, add it to a lunch spread, or enjoy it on its own for a light meal. Broccoli contributes fibre and plant nutrients, while yogurt and nuts provide protein; each 100 g serving has 3.1 g of fibre. For a lighter dressing, choose plain yogurt and use the nuts as a measured garnish, with lemon or herbs for extra brightness.
How Nutritious Is Broccoli salad with yogurt and nuts?
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 salad with yogurt and nuts 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 salad with yogurt and nuts Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli salad with yogurt and nuts 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 salad with yogurt and nuts Fat Profile
SATURATED
1.88g
MONOUNSATURATED
3.97g
POLYUNSATURATED
2.63g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.