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Bulgarian dairy salad Calories
Yogurt, cucumber and walnut appetizer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgarian dairy salad (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 8.4 g of carbs, 8.1 g of protein, 15.9 g of fat and 1.2 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bulgarian dairy salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
8.4g
· 3% DV
Protein
8.1g
· 16% DV
Fat
15.9g
· 20% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 15% · Fat 69%
Bulgarian dairy salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 15.9 g | 20% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.12 g | |
| Sodium | 368 mg | 16% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 8.1 g | 16% |
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 Bulgarian dairy salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 2 tablespoon (medium) | 30 g | 44 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (small) | 120 g | 174 kcal |
| 1 pack (medium) | 200 g | 290 kcal |
| 1 serving (large) | 220 g | 319 kcal |
| 1 serving (extra large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Bulgarian dairy salad
What is Bulgarian dairy salad?
Bulgarian dairy salad is a chilled Bulgarian-style appetizer made with thick yogurt, cucumber, and often walnuts. Garlic and dill commonly season it, and its thick texture distinguishes it from a pourable yogurt-and-cucumber soup.
How do you make Bulgarian dairy salad?
To make Bulgarian dairy salad, grate cucumber and squeeze out its excess liquid, then mix it with thick yogurt. Stir in crushed garlic, dill, and walnuts if desired, and chill briefly before serving.
Is Bulgarian dairy salad the same as tzatziki?
No, Bulgarian dairy salad is similar to tzatziki but is typically thicker and often includes walnuts. Tzatziki is commonly made with cucumber, yogurt, garlic, and herbs too, but recipes and consistency vary by region.
Why does Bulgarian dairy salad turn watery?
Bulgarian dairy salad turns watery mainly because cucumber releases liquid into the yogurt. Squeeze grated cucumber thoroughly before mixing, and use thick or strained yogurt to help the salad keep a spoonable consistency.
What do you serve with Bulgarian dairy salad?
Serve Bulgarian dairy salad cold alongside grilled meats, roasted vegetables, or other small dishes. It also works as a bread dip; its tangy yogurt and fresh cucumber complement rich, savory foods especially well.
What kind of yogurt is best for Bulgarian dairy salad?
Thick, strained yogurt is best for Bulgarian dairy salad because it holds its shape when mixed with cucumber. If your yogurt is runny, drain it first or the finished salad may become loose.
Can you make Bulgarian dairy salad ahead of time?
Yes, you can prepare Bulgarian dairy salad a few hours ahead and keep it covered in the refrigerator. For the freshest texture, squeeze the cucumber well and stir in the walnuts and herbs close to serving.
How long does Bulgarian dairy salad last in the fridge?
Bulgarian dairy salad is best eaten within a short time after preparation, since cucumber gradually releases water and softens the mixture. Keep it covered and refrigerated, and discard it if it has been left out for an extended period.
Is Bulgarian dairy salad also called Snezhanka salad?
Bulgarian dairy salad is often associated with Snezhanka, or “Snow White” salad, a Bulgarian yogurt-and-cucumber appetizer. Recipes can differ, but both names commonly refer to a thick, chilled mixture, often seasoned with garlic and dill.
Should you peel the cucumber for Bulgarian dairy salad?
You do not have to peel cucumber for Bulgarian dairy salad if its skin is thin and tender. Wash it well and grate it; peel it if the skin is thick, tough, or bitter.
Bulgarian dairy salad Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.32mg · 25% DV
B5
0.63mg · 13% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
183mg · 26% DV
Calcium
233mg · 23% DV
Copper
0.18mg · 20% DV
Iodine
27µg · 18% DV
Sodium
368mg · 16% DV
Potassium ⭐
278mg · 8% DV
Bulgarian dairy salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgarian dairy salad
To burn the 218 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 Bulgarian dairy salad?
Bulgarian dairy salad is a chilled Bulgarian appetiser made with yogurt, cucumber and walnuts. Often associated with the Bulgarian salad called Snezhanka, it may also include garlic and dill. Its ingredients will be familiar to anyone who knows cucumber-yogurt dishes, though this salad is usually thicker than a pourable yogurt soup.
Tangy, cool yogurt contrasts with crisp cucumber and the walnuts’ rich crunch. Serve it as a meze or side with grilled meat, vegetables or bread; it also works well as part of a spread of small dishes. Yogurt gives it some protein, while walnuts make it more substantial. For a lighter version, choose lower-fat yogurt and use the oil sparingly.
How Nutritious Is Bulgarian dairy salad?
Nutrient density
Medium
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 Bulgarian dairy 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 Bulgarian dairy salad Contain Allergens?
Contains these allergens:
Which Diets Is Bulgarian dairy 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
Bulgarian dairy salad Fat Profile
SATURATED
5.25g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.