1 serving (medium) of Lettuce salad with yogurt (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 6.2 g of carbs, 2.6 g of protein, 1.8 g of fat and 1.4 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Lettuce salad with yogurt?

Lettuce salad with yogurt is a simple, home-style salad made by tossing chopped fresh lettuce with thick plain yogurt. It fits naturally into Turkish cooking, where cool yogurt-based salads and sides are common. The lettuce stays crisp and fresh-tasting, while the yogurt brings a mild tang and creamy coating. Serve it chilled, perhaps seasoned with lemon, garlic or fresh herbs.

It makes a light side dish: lettuce contributes some fibre, and yogurt adds a little protein. At about 45 calories per 100 g, it can accompany grilled foods, grains or a larger meal without feeling heavy. For a lighter dressing, loosen the yogurt with a splash of water or lemon juice and use just enough to coat the leaves.

Lettuce salad with yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

2.2g

· 4% DV

Fat

1.5g

· 2% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 48% · Protein 20% · Fat 32%

Lettuce salad with yogurt Vitamins & Minerals

Vitamins

Vitamin K

30µg · 25% DV

Vitamin A

210µg · 23% DV

0.13mg · 10% DV

Folate

38µg · 10% DV

Minerals

Calcium

65mg · 7% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Lettuce salad with yogurt?

Nutrient density

Medium

55/ 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

45/ 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.

Lettuce 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 Lettuce salad with yogurt

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Lettuce 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 Lettuce 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 Lettuce salad with yogurt 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 salad with yogurt Fat Profile

SATURATED

0.9g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 0.8:1

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

Compare Lettuce salad with yogurt

🥗vs🍅

Lettuce salad with yogurt vs Tomato27 kcal more per 100 g

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Lettuce salad with yogurt vs Mixed Green Salad27 kcal more per 100 g

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Lettuce salad with yogurt vs Red Pepper14 kcal more per 100 g

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Lettuce salad with yogurt vs Boiled Beetroot1 kcal more per 100 g

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Foods Similar to Lettuce 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 Lettuce salad with yogurt

How do you make lettuce salad with yogurt?

Lettuce salad with yogurt is made by tossing crisp, thoroughly dried lettuce with yogurt and a little salt. Stir the yogurt smooth first, then coat the leaves just before serving so they stay crisp rather than turning limp.

What kind of yogurt works best in lettuce salad with yogurt?

Thick plain yogurt works best in lettuce salad with yogurt because it clings to the leaves instead of pooling at the bottom. Greek-style yogurt gives a denser coating; if yours is thin, drain it briefly before mixing.

Why does lettuce salad with yogurt become watery?

Lettuce salad with yogurt becomes watery when the leaves are still wet, or when salt draws moisture out while the dressed salad sits. Dry the lettuce thoroughly and add the yogurt shortly before serving to keep the dressing thick.

Can you make lettuce salad with yogurt ahead of time?

You can wash and dry the lettuce for lettuce salad with yogurt ahead of time, but keep it separate from the dressing. Refrigerate the prepared salad in a covered container and eat it the same day for the best texture.

Can you use iceberg lettuce in lettuce salad with yogurt?

Yes, iceberg lettuce works well in lettuce salad with yogurt because its firm leaves stay crisp under a creamy dressing. Romaine or other crisp lettuce varieties also work; remove damaged outer leaves and chop the rest into bite-sized pieces.

What can you add to lettuce salad with yogurt?

Garlic, fresh dill, mint, or finely chopped cucumber can be added to lettuce salad with yogurt. Start with a small amount so the additions do not overwhelm the lettuce, and avoid watery ingredients unless you drain them first.

How do you keep lettuce crisp in lettuce salad with yogurt?

Keep lettuce crisp in lettuce salad with yogurt by drying every leaf well and mixing in the yogurt at the last minute. A salad spinner helps remove water from chopped leaves; refrigerating the dressed salad for a long time softens it.

Is lettuce salad with yogurt the same as cacık?

No, lettuce salad with yogurt is not the same as cacık. This salad centers on chopped lettuce coated in yogurt, while cacık is generally made with cucumber and a looser, more spoonable yogurt mixture.

What goes well with lettuce salad with yogurt?

Lettuce salad with yogurt pairs well with grilled chicken, kebabs, roasted vegetables, or grain dishes. Its cool, creamy taste balances spicy or richly seasoned mains, and it can also be served as a simple side at lunch.

Can lettuce salad with yogurt be a light meal?

Yes, lettuce salad with yogurt can be part of a light meal, especially when served with bread, beans, or another filling side. The salad alone may not keep you satisfied for long, so pair it with a substantial protein or grain if needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026