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Bulgarian yogurt cucumber salad Calories
Refreshing yogurt salad with protein and probiotics
CALORIES
GI
POTASSIUM
FIBER
Bulgarian yogurt cucumber salad Nutrition Facts
Selected: 100 g
108
KCAL / 100G
Carbs
5.2g
· 20%
Protein
4.1g
· 16%
Fat
7.6g
· 64%
Fiber
0.8g
Bulgarian yogurt cucumber salad Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B2
0.2mg · 15% DV
B5
0.38mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
109mg · 16% DV
Iodine
22µg · 15% DV
Calcium
129mg · 13% DV
Sodium
235mg · 10% DV
Bulgarian yogurt cucumber salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgarian yogurt cucumber 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 yogurt cucumber salad Contain Allergens?
Contains these allergens:
Which Diets Is Bulgarian yogurt cucumber 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 yogurt cucumber salad Fat Profile
SATURATED
2.35g
MONOUNSATURATED
3.31g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Bulgarian yogurt cucumber salad
Bulgarian yogurt cucumber salad — Frequently Asked Questions
How is Mlechna salata different from tzatziki?
Mlechna salata is often made with thicker strained yogurt and may include walnuts, giving it a richer, more substantial texture. Tzatziki is usually smoother or looser, though both commonly feature cucumber, garlic, and herbs.
How can I keep Bulgarian yogurt cucumber salad from becoming watery?
Salt the grated cucumber lightly, then squeeze out its excess liquid before mixing it into the yogurt. Keeping the salad chilled and adding any garnish just before serving also helps preserve its texture.
Can Mlechna salata be made ahead?
Yes, making it a few hours ahead lets the garlic and dill flavors develop. It is best eaten on the day it is made, since cucumber continues to release moisture over time.
How long does Mlechna salata last in the refrigerator?
Store it covered in the refrigerator and ideally eat it within 1 to 2 days. Because it contains dairy, it should not be left at room temperature for extended periods.
Can Bulgarian yogurt cucumber salad be frozen?
Freezing is not recommended. Yogurt can separate after thawing, while cucumber becomes soft and releases water, leaving the salad with an unpleasant texture.
What foods pair well with Mlechna salata?
It works especially well with grilled fish, meatballs, roasted vegetables, or warm flatbread. Its cool, tangy flavor balances spicy dishes and richer grilled foods.
Is Mlechna salata a good post-workout food?
Its yogurt provides some protein, so it can be part of a post-workout meal. For a more complete recovery meal, pair it with a carbohydrate source and an additional protein food such as eggs, fish, or legumes.
Is it okay to eat Mlechna salata at night?
A modest serving is fine for many people, but garlic may aggravate reflux or indigestion in sensitive individuals. Those who do not tolerate lactose well may also experience bloating from the yogurt.
Can someone with a walnut allergy eat Mlechna salata?
Not if it contains walnuts, as is common in some versions of the recipe. Even a walnut-free preparation should be checked carefully for ingredient substitutions and cross-contact.
Is Mlechna salata automatically a light salad because it contains cucumber?
No. Cucumber is refreshing, but the finished dish can be richer depending on the type of yogurt, added oil, and walnuts used. Treat it as a flavorful side dish and adjust the serving to the rest of the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.