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Lettuce corn yogurt salad Calories
Lettuce corn yogurt salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce corn yogurt salad (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 15.8 g of carbs, 4.8 g of protein, 2.7 g of fat and 3.2 g of fiber. Its 60 µg of Vitamin K covers 50% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Lettuce corn yogurt salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
105
KCAL / 150G
Carbs
15.8g
· 6% DV
Protein
4.8g
· 10% DV
Fat
2.7g
· 3% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 18% · Fat 23%
Lettuce corn yogurt salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 4.8 g | 10% |
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 Lettuce corn yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 105 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 100 g | 70 kcal |
| 1 cup (medium) | 120 g | 84 kcal |
| 1 piece (large) | 200 g | 140 kcal |
| 1 serving (large) | 250 g | 175 kcal |
| 1 bottle (jumbo) | 300 g | 210 kcal |
| 1 pack (extra large) | 400 g | 280 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Lettuce corn yogurt salad
How do you make lettuce corn yogurt salad?
To make lettuce corn yogurt salad, chop washed, thoroughly dried lettuce and toss it with well-drained corn and plain yogurt. Add the yogurt shortly before serving so the lettuce stays crisp instead of turning limp.
What ingredients go in lettuce corn yogurt salad?
Lettuce corn yogurt salad is made with lettuce, corn, and yogurt. Cucumber, fresh herbs, or a little olive oil can be added, but keep extras modest so they do not overwhelm the salad’s mild, creamy flavor.
Which lettuce works best in lettuce corn yogurt salad?
Crisp lettuce works best in lettuce corn yogurt salad because it holds its texture against the yogurt. Choose fresh, firm leaves, wash them well, and dry them thoroughly before chopping; wet leaves make the dressing runny.
Can you use frozen corn in lettuce corn yogurt salad?
Yes, you can use frozen corn in lettuce corn yogurt salad. Cook it according to the package directions, cool it completely, and drain off excess water before mixing it with the lettuce and yogurt.
How do you keep lettuce corn yogurt salad from getting watery?
To keep lettuce corn yogurt salad from getting watery, dry the lettuce, drain the corn thoroughly, and mix in the yogurt just before serving. Add salt at the end, since it can draw moisture from the vegetables.
What dressing goes with lettuce corn yogurt salad?
Plain yogurt is the usual dressing for lettuce corn yogurt salad. For extra flavor, stir in a little lemon juice, black pepper, or minced garlic; avoid adding much liquid, which can make the salad thin.
What can you serve with lettuce corn yogurt salad?
Lettuce corn yogurt salad pairs well with grilled chicken, kebabs, or roasted vegetables. It can also accompany soup or a grain-based dish as a cool, creamy side; its mild flavor suits savory mains particularly well.
Can you make lettuce corn yogurt salad ahead of time?
You can prepare the components of lettuce corn yogurt salad ahead, but combine them close to serving time. Keep the washed, dried lettuce and drained corn chilled separately, then stir in the yogurt when you are ready to eat.
Can lettuce corn yogurt salad be frozen?
No, lettuce corn yogurt salad does not freeze well. Lettuce loses its crisp texture when thawed, and yogurt can separate, leaving the salad watery; prepare only what you expect to serve and refrigerate any leftovers.
How can you add protein to lettuce corn yogurt salad?
Add chickpeas, cooked chicken, or chopped boiled eggs to make lettuce corn yogurt salad more substantial. Make sure cooked ingredients are cooled before mixing them in, so they do not warm the yogurt or soften the lettuce.
Lettuce corn yogurt salad Vitamins & Minerals
Vitamins
Vitamin K
60µg · 50% DV
Vitamin A
180µg · 20% DV
Folate
67.5µg · 17% DV
B12
0.38µg · 16% DV
Minerals
Phosphorus
83mg · 12% DV
Calcium
105mg · 11% DV
Copper
0.09mg · 10% DV
Potassium ⭐
315mg · 9% DV
Sodium
75mg · 3% DV
Lettuce corn yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce corn yogurt salad
To burn the 105 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 Lettuce corn yogurt salad?
Lettuce corn yogurt salad brings chopped lettuce and sweet corn together with a yogurt dressing. It is an easy, home-style salad rather than a dish tied to one particular region, and its fresh ingredients make it a natural side for everyday meals. The crisp lettuce contrasts with the juicy kernels, while yogurt adds a cool, gently tangy coating. Serve it alongside grilled meat or vegetables, or tuck it into a casual lunch spread; herbs or a little lemon can brighten the dressing. At 70 calories per 100 g, it is a relatively light choice, though it works best as a side rather than a substantial meal. Use plain yogurt and keep the dressing modest for a lighter finish.
How Nutritious Is Lettuce corn 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 Lettuce 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 Lettuce corn yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Lettuce 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
Lettuce corn yogurt salad Fat Profile
SATURATED
1.65g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.