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Dill yogurt salad Calories
Refreshing, protein-rich salad with fermented dairy and fresh dill
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dill yogurt salad (120 g) has 74 calories. That works out to 62 calories per 100 g. It contains 5 g of carbs, 4.3 g of protein, 3.7 g of fat and 0.6 g of fiber. Its 33.6 µg of Vitamin K covers 28% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Dill yogurt salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
74
KCAL / 120G
Carbs
5g
· 2% DV
Protein
4.3g
· 9% DV
Fat
3.7g
· 5% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 24% · Fat 48%
Dill yogurt salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 4.3 g | 9% |
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 yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 74 kcal |
| 2 tablespoon (medium) | 30 g | 19 kcal |
| 1 serving (small) | 80 g | 50 kcal |
| 100 g | 100 g | 62 kcal |
| 1 piece (medium) | 100 g | 62 kcal |
| 1 cup (medium) | 150 g | 93 kcal |
| 1 serving (large) | 180 g | 112 kcal |
| 1 bottle (large) | 250 g | 155 kcal |
| 1 serving (extra large) | 250 g | 155 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Dill yogurt salad
What is dill yogurt salad made of?
Dill yogurt salad is made with plain yogurt, chopped dill and seasoning, often salt and sometimes garlic. Recipes vary: some versions add cucumber, while others keep the mixture simple and thick enough to serve as a dip or side salad.
Is dill yogurt salad the same as tzatziki?
No, dill yogurt salad is not necessarily the same as tzatziki. Tzatziki typically includes cucumber and often lemon juice or vinegar, while dill yogurt salad can be a simpler, thicker yogurt-and-dill mixture; recipes overlap but are not fixed.
Can I use dried dill in dill yogurt salad?
Yes, dried dill works in dill yogurt salad, though fresh dill gives it a brighter, more delicate flavor. Add the dried herb gradually and let the salad sit briefly so its flavor can spread through the yogurt before serving.
Why does dill yogurt salad turn watery?
Dill yogurt salad usually turns watery when the yogurt is thin or added cucumber releases liquid. Use thick yogurt, drain or squeeze grated cucumber well, and dry fresh dill after washing it before mixing it into the salad.
What yogurt is best for dill yogurt salad?
Thick plain yogurt is best for dill yogurt salad because it holds the herbs without making the mixture runny. Greek-style or strained yogurt gives a denser result; if using regular yogurt, drain off excess whey first.
What can I serve with dill yogurt salad?
Dill yogurt salad pairs well with grilled vegetables, kebabs, roasted meat, and baked potatoes. Its cool, tangy flavor also works as a dip with flatbread or as a contrast to richly seasoned dishes.
Can dill yogurt salad be made ahead?
Yes, dill yogurt salad can be made ahead and kept covered in the refrigerator. For the freshest texture, add cucumber close to serving time or squeeze it thoroughly first, then stir the salad before bringing it to the table.
Can you freeze dill yogurt salad?
No, freezing dill yogurt salad is not recommended. Yogurt can separate and become grainy after thawing, while the dill loses its fresh character; prepare only what you plan to serve and keep leftovers chilled.
Where does dill yogurt salad come from?
Dill yogurt salad is a home-style combination found in cuisines where yogurt and fresh herbs are commonly served together, including Turkish cooking. It does not have one universally agreed recipe or a single clearly established place of origin.
Can dill yogurt salad be served as a dip?
Yes, dill yogurt salad can be served as a dip when made with thick yogurt. Serve it with bread, crackers, or raw vegetables; if your version includes chopped cucumber, drain it well so the dip stays scoopable.
Dill yogurt salad Vitamins & Minerals
Vitamins
Vitamin K
33.6µg · 28% DV
Biotin
5.4µg · 18% DV
B12
0.42µg · 18% DV
B2
0.22mg · 17% DV
Minerals
Phosphorus
108mg · 15% DV
Calcium
144mg · 14% DV
Iodine
14µg · 9% DV
Potassium ⭐
216mg · 6% DV
Sodium
58mg · 3% DV
Dill yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill yogurt salad
To burn the 74 calories in 1 serving (medium) (120 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 yogurt salad?
Dill yogurt salad is a cool, simple salad made by stirring fresh dill into yogurt, a combination familiar in Turkish home cooking. The yogurt’s gentle tang complements the dill’s fresh, grassy aroma; the texture can be spoonable and thick or looser, depending on the yogurt used.
In Turkey it is often served as a meze or side dish alongside grilled meats, köfte and vegetable dishes, especially in warm weather. It also fits easily into meals elsewhere as a fresh alternative to richer creamy sides. Yogurt gives it a useful source of protein, while the salad remains light overall. Choose thicker yogurt for a more substantial dip, or serve it chilled beside warmly spiced dishes for contrast.
How Nutritious Is Dill 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 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 yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Dill 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
Dill yogurt salad Fat Profile
SATURATED
2.16g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.