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Corn Yogurt Salad Calories
Refreshing salad with yogurt, corn, and bulgur
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Corn Yogurt Salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 31.5 g of carbs, 6.1 g of protein, 4.9 g of fat and 4 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Corn Yogurt Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
31.5g
· 11% DV
Protein
6.1g
· 12% DV
Fat
4.9g
· 6% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 13% · Fat 22%
Corn Yogurt Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 4 g | 14% |
| Protein | 6.1 g | 12% |
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 Corn Yogurt Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 serving (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Corn Yogurt Salad
How do you make Corn Yogurt Salad?
Prepare the bulgur salad and the corn-yogurt mixture separately, then combine them shortly before serving. This helps the bulgur keep its texture instead of soaking up moisture from the yogurt. Serve chilled, with fresh herbs if you like.
What ingredients are in Corn Yogurt Salad?
Corn Yogurt Salad combines bulgur, corn, and yogurt. The bulgur portion is commonly seasoned with tomato paste, lemon, and herbs, while garlic or other vegetables may go into the yogurt mixture. Recipes vary in their add-ins.
Is Corn Yogurt Salad the same as kisir?
No. Kisir is a Turkish bulgur salad usually seasoned with tomato paste, lemon, and herbs; Corn Yogurt Salad combines that bulgur salad with a separate corn-and-yogurt mixture.
Can you make Corn Yogurt Salad ahead of time?
Yes. Make both parts ahead and refrigerate them in separate covered containers, then mix them just before serving. Keeping them separate helps prevent the bulgur from turning soft and the yogurt mixture from making the salad watery.
Can you use canned corn in Corn Yogurt Salad?
Yes, canned corn works well. Drain and rinse it, then let it drain thoroughly before adding it; excess liquid can thin the yogurt mixture. Cooked, cooled fresh or frozen corn can also be used.
Why does Corn Yogurt Salad turn watery?
Corn Yogurt Salad can turn watery when the yogurt is thin or the corn has not been drained well. Use thick yogurt, drain the corn thoroughly, and combine the yogurt mixture with the bulgur shortly before serving.
What goes well with Corn Yogurt Salad?
Corn Yogurt Salad works as a side with grilled vegetables or meat, and it can also be part of a spread with savory pastries. Since it already has a yogurt component, you do not need another yogurt-based side.
How long does Corn Yogurt Salad last in the fridge?
Keep Corn Yogurt Salad covered and refrigerated, and aim to eat it within one to two days for the best texture. The bulgur gradually absorbs moisture from the yogurt, so the salad may become softer as it sits.
Can Corn Yogurt Salad be served warm?
It is usually served chilled or cool, rather than warm. Heat can make the yogurt mixture separate and change the salad's texture, so let any freshly cooked corn cool before mixing it in.
Is Corn Yogurt Salad a healthy choice?
Yes, it can be a nourishing side or part of a meal because it combines bulgur, corn, and yogurt. For a more filling balanced meal, pair it with a protein-rich food and additional vegetables.
Corn Yogurt Salad Vitamins & Minerals
Vitamins
B2
0.2mg · 15% DV
B12
0.32µg · 13% DV
Biotin
3.96µg · 13% DV
Folate
50.4µg · 13% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
103mg · 15% DV
Manganese
0.23mg · 10% DV
Calcium
99mg · 10% DV
Sodium
216mg · 9% DV
Potassium ⭐
288mg · 8% DV
Corn Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn Yogurt Salad
To burn the 198 calories in 1 serving (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 Corn Yogurt Salad?
Corn Yogurt Salad brings together bulgur-based kısır, sweet corn and yogurt in a cool, satisfying salad. Kısır is a familiar Turkish dish made with fine bulgur and usually seasoned with herbs and spices; here, it is paired with a creamy corn-and-yogurt mixture rather than served on its own.
Serve it chilled or at room temperature as a side or part of a meze spread. Its bulgur provides most of the carbohydrates, while the yogurt adds a creamy contrast and the corn a touch of sweetness. For a lighter serving, use a modest amount of yogurt and add fresh herbs or crunchy vegetables.
How Nutritious Is Corn Yogurt 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 Corn 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 Corn Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Corn Yogurt Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn Yogurt Salad Fat Profile
SATURATED
2.34g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.