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Mixed vegetable salad with yogurt and mayonnaise Calories
Mixed vegetable salad with yogurt and mayonnaise dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed vegetable salad with yogurt and mayonnaise (140 g) has 188 calories. That works out to 134 calories per 100 g. It contains 15.1 g of carbs, 3.6 g of protein, 12.5 g of fat and 2.9 g of fiber. Its 165.2 µg of Vitamin A covers 18% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mixed vegetable salad with yogurt and mayonnaise Nutrition Facts
Selected: 1 serving (medium) · 140 g
188
KCAL / 140G
Carbs
15.1g
· 5% DV
Protein
3.6g
· 7% DV
Fat
12.5g
· 16% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 8% · Fat 60%
Mixed vegetable salad with yogurt and mayonnaise nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 434 mg | 19% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 2.9 g | 10% |
| Protein | 3.6 g | 7% |
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 Mixed vegetable salad with yogurt and mayonnaise?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 188 kcal |
| 2 tablespoon (small) | 30 g | 40 kcal |
| 4 tablespoon (medium) | 60 g | 80 kcal |
| 1 piece (small) | 90 g | 121 kcal |
| 100 g | 100 g | 134 kcal |
| 1 cup (medium) | 120 g | 161 kcal |
| 1 serving (large) | 200 g | 268 kcal |
| 1 pack (large) | 250 g | 335 kcal |
Calculated from 134 calories per 100 g.
Frequently Asked Questions About Mixed vegetable salad with yogurt and mayonnaise
How do you make mixed vegetable salad with yogurt and mayonnaise?
Mixed vegetable salad with yogurt and mayonnaise is made by folding cooled, cooked vegetables into a yogurt-and-mayonnaise dressing. Dice the vegetables evenly and drain them well first; adding warm or wet vegetables can make the dressing thin.
What vegetables go in mixed vegetable salad with yogurt and mayonnaise?
Potatoes, carrots, and peas are common in mixed vegetable salad with yogurt and mayonnaise. Sweet corn, diced pickles, or other cooked vegetables can also work, but keep the pieces small so the creamy dressing coats them evenly.
Is mixed vegetable salad with yogurt and mayonnaise the same as Russian salad?
Mixed vegetable salad with yogurt and mayonnaise is similar to Russian salad, but the names do not always mean an identical recipe. Russian salad commonly has a mayonnaise-forward dressing, while this version includes yogurt as a noticeable part of the sauce.
Can you make mixed vegetable salad with yogurt and mayonnaise ahead of time?
Yes, mixed vegetable salad with yogurt and mayonnaise can be made ahead and chilled before serving. Cool and drain the vegetables completely before mixing them with the dressing, then keep the salad covered in the refrigerator.
How do you keep mixed vegetable salad with yogurt and mayonnaise from getting watery?
Drain and cool the vegetables thoroughly before making mixed vegetable salad with yogurt and mayonnaise. If using pickles or canned vegetables, drain those too; excess water dilutes the dressing and can collect at the bottom while the salad sits.
How long does mixed vegetable salad with yogurt and mayonnaise last in the fridge?
Mixed vegetable salad with yogurt and mayonnaise keeps for a few days in a covered container in the refrigerator. Because its dressing contains yogurt and mayonnaise, refrigerate it promptly and discard it if its smell or appearance changes.
Can you freeze mixed vegetable salad with yogurt and mayonnaise?
No, mixed vegetable salad with yogurt and mayonnaise does not freeze well. The yogurt-based dressing may separate after thawing, while cooked vegetables can turn soft and watery; prepare it fresh and refrigerate leftovers instead.
What should you serve with mixed vegetable salad with yogurt and mayonnaise?
Mixed vegetable salad with yogurt and mayonnaise pairs well with grilled chicken, meat, or kebabs. It can also sit alongside a simple main dish at a buffet; its creamy dressing makes it substantial enough that another rich salad is unnecessary.
Can you make mixed vegetable salad with yogurt and mayonnaise without mayonnaise?
Yes, you can make mixed vegetable salad with yogurt and mayonnaise without the mayonnaise by using yogurt alone for the dressing. Thick Greek-style yogurt gives it a creamier texture; season with salt, lemon, or herbs to brighten the taste.
Should the vegetables be cooked for mixed vegetable salad with yogurt and mayonnaise?
Usually, yes: potatoes and carrots in mixed vegetable salad with yogurt and mayonnaise are cooked until tender but still firm. Let them cool completely before mixing, so they hold their shape and do not loosen the dressing.
Mixed vegetable salad with yogurt and mayonnaise Vitamins & Minerals
Vitamins
Vitamin A
165.2µg · 18% DV
Vitamin K
19.6µg · 16% DV
Vitamin C
10.08mg · 11% DV
Vitamin E
1.68mg · 11% DV
Minerals
Sodium
434mg · 19% DV
Phosphorus
81mg · 12% DV
Copper
0.1mg · 11% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
255mg · 8% DV
Mixed vegetable salad with yogurt and mayonnaise Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed vegetable salad with yogurt and mayonnaise
To burn the 188 calories in 1 serving (medium) (140 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 Mixed vegetable salad with yogurt and mayonnaise?
Mixed vegetable salad with yogurt and mayonnaise is a chilled, creamy salad made by folding cooked vegetables—often potato, carrot and peas—into a dressing of yogurt and mayonnaise. It is a familiar home-style preparation in Turkey, though recipes vary from household to household and there is no single fixed vegetable mix.
In Turkey it is commonly served as a meze or alongside meat and chicken dishes, especially at shared meals and gatherings. The yogurt brings a gentle tang, while mayonnaise makes the dressing richer and smoother. The vegetables contribute some fibre; the dressing accounts for much of the salad’s fat. For a lighter version, use more yogurt and less mayonnaise, and add fresh herbs or a little lemon.
How Nutritious Is Mixed vegetable salad with yogurt and mayonnaise?
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 Mixed vegetable salad with yogurt and mayonnaise Processed?
NOVA 3
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 Mixed vegetable salad with yogurt and mayonnaise Contain Allergens?
Contains these allergens:
Which Diets Is Mixed vegetable salad with yogurt and mayonnaise 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
Mixed vegetable salad with yogurt and mayonnaise Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.22g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 58:1
Above the ideal 4:1 (58:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.