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Cauliflower broccoli yogurt salad Calories
Yogurt-based, fiber-rich, low-calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cauliflower broccoli yogurt salad (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 11.2 g of carbs, 6.5 g of protein, 3.8 g of fat and 4.3 g of fiber. Its 68.4 mg of Vitamin C covers 76% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower broccoli yogurt salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
104
KCAL / 180G
Carbs
11.2g
· 4% DV
Protein
6.5g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 25% · Fat 32%
Cauliflower broccoli yogurt salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.84 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4.3 g | 15% |
| Protein | 6.5 g | 13% |
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 Cauliflower broccoli yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 104 kcal |
| 1 tablespoon (shredded) | 20 g | 12 kcal |
| 3 tablespoon (shredded) | 60 g | 35 kcal |
| 1 piece (half) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 piece (whole) | 180 g | 104 kcal |
| 1 serving (large) | 220 g | 128 kcal |
| 2 cup (double) | 360 g | 209 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Cauliflower broccoli yogurt salad
How do you make cauliflower and broccoli yogurt salad?
Cook cauliflower and broccoli until just tender, drain them well, and let them cool before folding them into seasoned yogurt. Garlic, lemon, and fresh herbs are common additions; chilling the finished salad briefly helps the flavors come together.
Can you use Greek yogurt in cauliflower and broccoli yogurt salad?
Yes, Greek yogurt works well and gives cauliflower and broccoli yogurt salad a thicker, creamier dressing. If it feels too dense, loosen it with a little lemon juice or water rather than adding a large amount of oil.
Should you roast or boil the vegetables for cauliflower and broccoli yogurt salad?
Either works, but steaming or boiling produces the traditional soft, cool salad texture. Roasting gives the vegetables browned edges and a deeper flavor; cool them completely before adding yogurt so the dressing does not turn warm and loose.
How do you keep cauliflower and broccoli yogurt salad from getting watery?
Drain the cooked vegetables thoroughly and cool them before mixing. Use thick yogurt, and avoid adding salt too far ahead because it draws moisture from the vegetables; if preparing in advance, keep the dressing separate until serving.
Can you make cauliflower and broccoli yogurt salad without mayonnaise?
Yes, mayonnaise is not needed: yogurt alone makes a creamy dressing for cauliflower and broccoli. Season it with garlic, lemon, pepper, or herbs; this keeps the salad tangy without the richer, heavier taste mayonnaise adds.
Can cauliflower and broccoli yogurt salad be made ahead for meal prep?
Yes, cook and cool the vegetables ahead, then refrigerate them in a covered container. For the freshest texture, store the yogurt dressing separately and combine it with the vegetables shortly before eating.
How should you store leftover cauliflower and broccoli yogurt salad?
Keep leftovers covered in the refrigerator and eat them soon, since the vegetables release moisture into the yogurt as they sit. Discard the salad if it has been left out for an extended time or develops an unusual smell or appearance.
Can you make cauliflower and broccoli yogurt salad with frozen vegetables?
Yes, frozen vegetables are convenient for cauliflower and broccoli yogurt salad. Cook them according to the package directions, drain them very well, and cool them before mixing; their texture may be softer than that of fresh vegetables.
What goes well with cauliflower and broccoli yogurt salad?
Serve it alongside grilled chicken, fish, roasted meat, or a bean dish. Its cool, tangy yogurt dressing also balances spicy mains, while bread or grains can round it out into a more substantial meal.
Can cauliflower and broccoli yogurt salad be served warm?
It is usually served chilled or at room temperature, not hot. Warm vegetables can thin the yogurt dressing, so let them cool first; if you prefer a less-cold side, take the finished salad out shortly before serving.
Cauliflower broccoli yogurt salad Vitamins & Minerals
Vitamins
Vitamin C
68.4mg · 76% DV
Vitamin K
86.4µg · 72% DV
Folate
79.2µg · 20% DV
B5
0.76mg · 15% DV
Minerals
Phosphorus
122mg · 17% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
446mg · 13% DV
Calcium
130mg · 13% DV
Sodium
171mg · 7% DV
Cauliflower broccoli yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower broccoli yogurt salad
To burn the 104 calories in 1 cup (medium) (180 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 Cauliflower broccoli yogurt salad?
Cauliflower broccoli yogurt salad combines cooked cauliflower and broccoli with a yogurt dressing. The vegetables are usually boiled or steamed until tender but still firm; garlic and a little olive oil are common additions, though recipes vary. The result is a cool, creamy salad with a gentle tang and a pleasant contrast between the soft dressing and the vegetables.
In Turkey, it is often served as a meze or alongside a main meal, and it pairs especially well with grilled foods. For English-speaking cooks elsewhere, it also works as a simple lunch side or a make-ahead addition to a shared table. It is fiber-rich and relatively light, with 58 calories per 100 g. Use plain yogurt and avoid overcooking the vegetables to keep it fresh-tasting.
How Nutritious Is Cauliflower broccoli yogurt salad?
Nutrient density
Very 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 Cauliflower 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 Cauliflower broccoli yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Cauliflower 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
Cauliflower broccoli yogurt salad Fat Profile
SATURATED
1.84g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.