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Dill strained yogurt salad Calories
Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dill strained yogurt salad (150 g) has 168 calories. That works out to 112 calories per 100 g. It contains 6.3 g of carbs, 13.1 g of protein, 10.4 g of fat and 0.5 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Dill strained yogurt salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
168
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
13.1g
· 26% DV
Fat
10.4g
· 13% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 31% · Fat 54%
Dill strained yogurt salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 6.53 g | 33% |
| Trans fat | 0.3 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 13.1 g | 26% |
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 Dill strained yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 168 kcal |
| 2 tablespoon (small) | 30 g | 34 kcal |
| 4 tablespoon (medium) | 60 g | 67 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (medium) | 120 g | 134 kcal |
| 1 serving (large) | 200 g | 224 kcal |
| 1 cup (large) | 240 g | 269 kcal |
| 1 pack (large) | 300 g | 336 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Dill strained yogurt salad
How do you make dill strained yogurt salad?
Dill strained yogurt salad is made by stirring finely chopped dill and a little salt into thick strained yogurt. Add crushed garlic or a drizzle of olive oil if you like, then chill it briefly so the flavors blend.
Is dill strained yogurt salad a salad, a dip, or a meze?
Dill strained yogurt salad can be all three: it is served as a cold side or meze, and its thick texture also makes it a dip. Serve it with bread or raw vegetables when using it for dipping.
Is cucumber usually added to dill strained yogurt salad?
Cucumber is optional in dill strained yogurt salad, rather than an essential ingredient. If you add grated cucumber, squeeze out its excess liquid first so the strained yogurt stays thick.
What should you serve with dill strained yogurt salad?
Dill strained yogurt salad pairs well with grilled meat, chicken, roasted vegetables, and flatbread. Its cool, tangy texture also works as a contrast to warmly spiced dishes.
Can you make dill strained yogurt salad ahead of time?
Yes, you can make dill strained yogurt salad a few hours ahead and refrigerate it in a covered container. Stir it before serving; if it contains cucumber, adding that close to serving time helps prevent excess liquid.
How do you keep dill strained yogurt salad from turning watery?
Use thick strained yogurt and avoid adding water to dill strained yogurt salad. If your recipe includes cucumber, squeeze it dry before mixing it in; watery yogurt can also be drained before preparation.
How long does dill strained yogurt salad last in the fridge?
Dill strained yogurt salad keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if it has been left at room temperature for an extended time.
Can you freeze dill strained yogurt salad?
Freezing dill strained yogurt salad is not recommended. Once thawed, the yogurt can separate and become grainy or watery, so make only as much as you can use while it is fresh.
Can you use dried dill in dill strained yogurt salad?
Yes, dried dill works in dill strained yogurt salad, though its flavor is more concentrated and less fresh-tasting than fresh dill. Add a small amount, taste, and let the salad sit briefly before serving.
Can dill strained yogurt salad be made without garlic?
Yes, dill strained yogurt salad is still flavorful without garlic. Dill, thick yogurt, and salt make a simple version; you can add a little olive oil or lemon juice if you want a different flavor.
Dill strained yogurt salad Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
Vitamin K
33µg · 28% DV
B2
0.33mg · 25% DV
B5
0.63mg · 13% DV
Minerals
Iodine
36µg · 24% DV
Phosphorus
158mg · 23% DV
Selenium
12µg · 22% DV
Calcium
188mg · 19% DV
Potassium ⭐
240mg · 7% DV
Sodium
78mg · 3% DV
Dill strained yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill strained yogurt salad
To burn the 168 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 Dill strained yogurt salad?
Dill strained yogurt salad is a Turkish-style cold salad made by mixing thick, strained yogurt with dill. Its texture is creamy and substantial, while the herb brings a fresh, gently aromatic note. Recipes can vary, but the yogurt-and-dill combination is its defining feature.
In Turkey, it is served chilled as a meze or as a side alongside grilled foods and vegetables; it also fits easily into a simple home meal. The yogurt makes it a source of protein and calcium, with 8.7 g of protein per 100 g. Pair a modest serving with fresh vegetables for a lighter plate, or offer it as a cool contrast to richer dishes.
How Nutritious Is Dill strained yogurt salad?
Nutrient density
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 Dill strained 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 Dill strained yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Dill strained 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
✓ Suitable
Low FODMAP
— Not suitable
Dill strained yogurt salad Fat Profile
SATURATED
6.53g
MONOUNSATURATED
2.78g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.