1 serving (medium) of Green Salad with Yogurt (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.4 g of carbs, 3.2 g of protein, 2.4 g of fat and 2 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Green Salad with Yogurt?

Green Salad with Yogurt combines chopped lettuce, cucumber and fresh herbs with thick yogurt. It is an easy, refreshing salad in Turkish home cooking, where the greens are mixed with yogurt and may be seasoned with salt and garlic.

The cool, crisp vegetables balance the yogurt’s gentle tang. In Turkey it can be served as a meze, alongside a meal or as part of a summer spread; elsewhere, it also makes a simple side for grilled vegetables, grains or roasted meat. The salad is mostly vegetables, with some protein from the yogurt, so it is a light option rather than a substantial main course. For the best texture, stir it together shortly before serving and use just enough yogurt to coat the greens.

Green Salad with Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

2.7g

· 5% DV

Fat

· 3% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 20% · Fat 34%

Green Salad with Yogurt Vitamins & Minerals

Vitamins

Vitamin K

90µg · 75% DV

Vitamin A

220µg · 24% DV

Vitamin C

13mg · 14% DV

Folate

38µg · 10% DV

Minerals

Calcium

85mg · 9% DV

Zinc

1mg · 9% DV

Potassium ⭐

260mg · 8% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Green Salad with Yogurt?

Nutrient density

High

70/ 100

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

47/ 100

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.

Green Salad with Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Salad with Yogurt

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green Salad with Yogurt 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 Green Salad with Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Salad with Yogurt 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

Green Salad with Yogurt Fat Profile

SATURATED

1.2g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Green Salad with Yogurt

🥗vs🍅

Green Salad with Yogurt vs Tomato37 kcal more per 100 g

→🥗vs🥗

Green Salad with Yogurt vs Mixed Green Salad37 kcal more per 100 g

→🥗vs🫑

Green Salad with Yogurt vs Red Pepper24 kcal more per 100 g

→🥗vs🥄

Green Salad with Yogurt vs Boiled Beetroot11 kcal more per 100 g

→

Foods Similar to Green Salad with Yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Salad with Yogurt

How do you make green salad with yogurt?

Green salad with yogurt is made by tossing chopped lettuce, cucumber, and fresh herbs with plain yogurt. Wash and dry the greens thoroughly, then combine everything shortly before serving so the leaves stay crisp and the salad does not turn watery.

What goes into green salad with yogurt dressing?

Green salad with yogurt dressing usually combines leafy greens, cucumber, plain yogurt, and fresh herbs such as dill or parsley. Garlic, lemon, and black pepper are optional additions; keep the dressing thick enough to coat the vegetables rather than pool at the bottom.

How do you stop green salad with yogurt from getting watery?

To keep green salad with yogurt from getting watery, dry the lettuce completely and remove excess moisture from chopped cucumber. Mix in the yogurt close to serving time, since salt and early dressing encourage the vegetables to release liquid.

Can you make green salad with yogurt ahead of time?

You can prepare the components of green salad with yogurt ahead, but keep the dressing separate until serving. Wash and dry the greens, store them covered in the refrigerator, and chop or dress them shortly before eating for the best texture.

Is green salad with yogurt the same as tzatziki?

No, green salad with yogurt is not the same as tzatziki. Tzatziki is a yogurt-and-cucumber dip or sauce, while this salad features leafy greens and herbs coated in yogurt; it is served as a salad rather than as a dip.

Can you use Greek yogurt in green salad with yogurt?

Yes, Greek yogurt works well in green salad with yogurt because its thick texture clings to the leaves and cucumber. If it seems too dense, stir in a small amount of water or lemon juice until it coats the vegetables easily.

What herbs go best in green salad with yogurt?

Dill, parsley, and mint all go well in green salad with yogurt. Dill gives it a fresh, tangy character, while parsley tastes greener and mint adds a cooling note; chop the herbs finely so they spread through the yogurt.

What should you serve with green salad with yogurt?

Green salad with yogurt pairs well with grilled chicken, grilled meat, or roasted vegetables. Its cool, creamy texture also balances spiced main dishes, and it can be served as a refreshing side at lunch or alongside a simple grain dish.

How long does green salad with yogurt last in the fridge?

Green salad with yogurt is best eaten the day it is made and should be kept covered in the refrigerator. The leaves soften and release liquid as it sits, so discard salad that has been left out for a long time or shows signs of spoilage.

Can you make green salad with yogurt without garlic?

Yes, green salad with yogurt can be made without garlic. The yogurt, cucumber, and fresh herbs still give it plenty of flavor; add dill, parsley, or a little lemon instead if you want a brighter taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026