1 serving (medium) of Carrot Yogurt Salad (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 11.4 g of carbs, 3 g of protein, 2.6 g of fat and 2.5 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Carrot Yogurt Salad?

Carrot Yogurt Salad combines finely grated carrot with thick yogurt, making a cool side dish or meze common in Turkish home cooking. It is often finished with a little olive oil and fresh herbs; garlic is a popular optional addition. The result is creamy, with a gentle tang from the yogurt and a mild sweetness from the carrot.

Serve it chilled alongside grilled meat, kebabs, or other vegetable dishes, or add it to a mezze spread with bread. It brings vegetables and yogurt together in a light, fibre-containing dish; a 100 g portion has about 70 calories. For a lighter version, use lower-fat yogurt and keep the olive oil modest.

Carrot Yogurt Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.5g

· 3% DV

Protein

2.5g

· 5% DV

Fat

2.2g

· 3% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 15% · Fat 29%

Carrot Yogurt Salad Vitamins & Minerals

Vitamins

Vitamin A

480µg · 53% DV

0.13mg · 10% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Minerals

Calcium

65mg · 7% DV

Phosphorus

52mg · 7% DV

Potassium ⭐

210mg · 6% DV

Iodine

7µg · 5% DV

How Nutritious Is Carrot Yogurt Salad?

Nutrient density

High

65/ 100

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

47/ 100

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.

Carrot Yogurt Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot Yogurt Salad

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Carrot 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 Carrot Yogurt Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Carrot 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

Carrot Yogurt Salad Fat Profile

SATURATED

1.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Carrot Yogurt Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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20 kcal

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Potato Salad

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Oven-Roasted Mixed Vegetables

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Frequently Asked Questions About Carrot Yogurt Salad

How do you make Carrot Yogurt Salad?

To make Carrot Yogurt Salad, sauté grated carrots in a little oil until tender, then let them cool completely. Stir them into thick yogurt, season with salt, and add garlic or herbs if you like.

Is Carrot Yogurt Salad made with raw or cooked carrots?

Carrot Yogurt Salad is usually made with grated carrots that have been briefly sautéed, which softens them and gives the dish a sweeter flavor. Raw grated carrots also work if you prefer a crunchier texture.

Why does Carrot Yogurt Salad turn watery?

Carrot Yogurt Salad can turn watery if warm carrots are mixed into the yogurt or if the yogurt is loose. Cool the carrots fully, drain any released liquid, and use thick yogurt to help the salad hold its texture.

Can you make Carrot Yogurt Salad ahead of time?

Yes, you can make Carrot Yogurt Salad ahead and refrigerate it in a covered container. For the freshest texture, sauté and cool the carrots in advance, then mix them with the yogurt closer to serving.

Does Carrot Yogurt Salad usually contain garlic?

Yes, garlic is a common addition to Carrot Yogurt Salad, usually stirred into the yogurt before it is mixed with the carrots. You can leave it out for a milder flavor.

What do you serve with Carrot Yogurt Salad?

Carrot Yogurt Salad is often served as a cold side dish or meze alongside grilled meat, chicken, rice, or other small dishes. Its creamy, tangy flavor also pairs well with warm flatbread.

Is Carrot Yogurt Salad Turkish?

Carrot Yogurt Salad is a familiar Turkish home-style side dish and meze, though recipes vary from kitchen to kitchen. Many versions combine sautéed grated carrots with garlic yogurt and finish with herbs or olive oil.

Can you use Greek yogurt in Carrot Yogurt Salad?

Yes, Greek yogurt works well in Carrot Yogurt Salad because its thick texture helps the mixture stay creamy. If it is too dense to stir easily, loosen it with a small spoonful of water or milk.

Can you add mayonnaise to Carrot Yogurt Salad?

Yes, some versions of Carrot Yogurt Salad include a little mayonnaise for a richer, creamier finish. It is optional; yogurt alone gives the salad a lighter, tangier taste.

How long does Carrot Yogurt Salad last in the fridge?

Carrot Yogurt Salad generally keeps for about 2–3 days in a covered container in the refrigerator. Keep it chilled rather than leaving it out, and discard it if its smell or appearance changes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026