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Broccoli yogurt salad Calories
Contains protein and vitamin C
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broccoli yogurt salad (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 9.3 g of carbs, 5.7 g of protein, 5.1 g of fat and 3.2 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli yogurt salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
9.3g
· 3% DV
Protein
5.7g
· 11% DV
Fat
5.1g
· 7% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 22% · Fat 43%
Broccoli yogurt salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 5.7 g | 11% |
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 yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 3 tablespoon (small) | 60 g | 41 kcal |
| 1 piece (small) | 75 g | 51 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (medium) | 120 g | 82 kcal |
| 2 piece (double) | 150 g | 102 kcal |
| 1 serving (large) | 220 g | 150 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Broccoli yogurt salad
How do you make broccoli yogurt salad?
To make broccoli yogurt salad, cook bite-size broccoli florets until just tender, then cool and drain them well. Stir together yogurt, minced garlic, salt, and a little olive oil, fold in the broccoli, and chill briefly before serving.
Can you make broccoli yogurt salad with frozen broccoli?
Yes, frozen broccoli works in broccoli yogurt salad. Cook it according to the package directions, then drain it very thoroughly and let it cool before adding the yogurt dressing; excess thawing water can make the salad runny.
Should broccoli be cooked for broccoli yogurt salad?
Usually, yes: lightly cooked broccoli gives broccoli yogurt salad a tender texture while keeping the florets intact. Steam or briefly boil it rather than cooking until soft, then cool it completely so the yogurt dressing stays thick.
How do you keep broccoli yogurt salad from getting watery?
To keep broccoli yogurt salad from getting watery, drain and dry the cooked florets before mixing them with the dressing. Use thick yogurt, and if you are preparing the salad ahead, store the broccoli and dressing separately until close to serving.
Can broccoli yogurt salad be made ahead?
Yes, you can prepare broccoli yogurt salad ahead, but it keeps its texture better if you make the yogurt dressing and broccoli separately. Refrigerate both in covered containers and combine them shortly before serving; stir the salad if a little liquid separates.
Can you eat broccoli yogurt salad with raw broccoli?
Yes, broccoli yogurt salad can use raw broccoli, though the result is crunchier and more strongly flavored than the cooked version. Wash and dry the florets carefully, chop them small, and let them sit briefly with the dressing to soften slightly.
What can you add to broccoli yogurt salad for crunch?
To add crunch to broccoli yogurt salad, mix in chopped walnuts or toasted sunflower seeds just before serving. They complement the creamy dressing without softening quickly; add them at the end so they stay crisp.
What should you serve with broccoli yogurt salad?
Broccoli yogurt salad pairs well with grilled chicken, fish, or roasted vegetables, and it can also be served as a cool side at a barbecue. For a lighter meal, serve it with bread or a grain-based dish.
Can Greek yogurt be used in broccoli yogurt salad?
Yes, Greek yogurt works well in broccoli yogurt salad and makes the dressing thicker and tangier. If it is too dense to coat the florets, loosen it with a small splash of water or lemon juice before mixing.
Can broccoli yogurt salad be served warm?
Broccoli yogurt salad is best served chilled or cool rather than warm. Let the cooked broccoli cool fully before adding yogurt, since heat can thin the dressing and make its texture less creamy.
Broccoli yogurt salad Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
57mg · 63% DV
Folate
78µg · 20% DV
B2
0.18mg · 14% DV
Minerals
Phosphorus
108mg · 15% DV
Manganese
0.29mg · 13% DV
Calcium
117mg · 12% DV
Potassium ⭐
345mg · 10% DV
Sodium
180mg · 8% DV
Broccoli yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli yogurt salad
To burn the 102 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 yogurt salad?
Broccoli yogurt salad pairs cooked broccoli with a yogurt-based dressing. It is a straightforward home-style salad rather than a dish tied to one particular regional tradition; the broccoli is usually boiled or steamed, then cooled before being mixed with the dressing. Garlic or herbs can be added for extra flavour.
Serve it as a side with a main meal, alongside grilled foods, or as part of a casual spread. The broccoli gives the salad fibre and vitamin C, while the yogurt contributes protein; a 100 g portion has 3.8 g of protein. For a lighter dressing, use plain yogurt and let the broccoli stay slightly firm so the salad keeps some bite.
How Nutritious Is Broccoli yogurt salad?
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 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 Broccoli yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Broccoli 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
Broccoli yogurt salad Fat Profile
SATURATED
2.85g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.