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Mint yogurt salad Calories
Refreshing yogurt-based salad with mint
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mint yogurt salad (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 9.2 g of carbs, 5 g of protein, 4.7 g of fat and 1.4 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mint yogurt salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
104
KCAL / 180G
Carbs
9.2g
· 3% DV
Protein
5g
· 10% DV
Fat
4.7g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 20% · Fat 43%
Mint yogurt salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 5 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 Cup of Mint yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 104 kcal |
| 2 tablespoon (small) | 30 g | 17 kcal |
| 4 tablespoon (medium) | 60 g | 35 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 serving (large) | 200 g | 116 kcal |
| 1 piece (jumbo) | 250 g | 145 kcal |
| 1.5 cup (large) | 270 g | 157 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Mint yogurt salad
How do you make mint yogurt salad?
Mint yogurt salad is made by stirring chopped mint into yogurt, then adding optional diced cucumber, garlic, and salt. For a thicker salad, drain the cucumber first and use thick plain yogurt; chill briefly before serving so the flavors blend.
What goes in mint yogurt salad?
The essentials in mint yogurt salad are plain yogurt and mint. Many versions also include cucumber, garlic, salt, and a little olive oil, but cucumber and garlic are optional, so the salad can be adjusted to suit the meal.
Is mint yogurt salad the same as tzatziki?
No, mint yogurt salad is not necessarily the same as tzatziki. Tzatziki is a specific Greek-style yogurt dip usually made with cucumber, garlic, and herbs; mint yogurt salad has a broader recipe and may be served with a thicker, salad-like consistency.
What do you serve with mint yogurt salad?
Mint yogurt salad pairs well with grilled meat, kebabs, rice dishes, and roasted vegetables. Serve it as a cool side or dip alongside spicy, richly seasoned food; its tangy yogurt and mint make a refreshing contrast.
How do you keep mint yogurt salad from getting watery?
To keep mint yogurt salad from getting watery, squeeze or drain chopped cucumber before mixing it with the yogurt. Add salt just before serving, since it draws moisture out of vegetables, and use thick plain yogurt for a firmer result.
Can you make mint yogurt salad ahead of time?
Yes, you can make mint yogurt salad a few hours ahead and keep it covered in the refrigerator. For the best texture, prepare the yogurt and mint first, then add cucumber and salt closer to serving so they release less liquid.
Can you use dried mint in mint yogurt salad?
Yes, dried mint works in mint yogurt salad, though fresh mint gives it a brighter, leafy flavor. Add dried mint a little at a time and let the salad rest briefly so the herb can soften and flavor the yogurt.
What kind of yogurt is best for mint yogurt salad?
Plain, unsweetened yogurt works best for mint yogurt salad. Thick Greek-style yogurt makes a creamy dip-like salad, while regular yogurt gives a looser texture; if it seems thin, drain it briefly before adding the other ingredients.
How long does mint yogurt salad last in the fridge?
Mint yogurt salad is best eaten fresh, but it can be kept covered in the refrigerator and used within about a day. Cucumber may release water during storage, so stir it before serving and discard it if its smell or appearance has changed.
Can you freeze mint yogurt salad?
No, freezing mint yogurt salad is not recommended. Yogurt can separate and turn grainy as it thaws, while cucumber becomes soft and watery; make a fresh batch instead for a smooth texture and clean mint flavor.
Mint yogurt salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B12
0.4µg · 17% DV
B2
0.2mg · 15% DV
Biotin
3.24µg · 11% DV
Minerals
Phosphorus
155mg · 22% DV
Calcium
194mg · 19% DV
Sodium
324mg · 14% DV
Selenium
5.04µg · 9% DV
Potassium ⭐
306mg · 9% DV
Mint yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mint yogurt salad
To burn the 104 calories in 1 cup (medium) (180 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 Mint yogurt salad?
Mint yogurt salad is a cool, Turkish-style side made with yogurt, fresh mint and, in many versions, chopped cucumber or other crisp vegetables. The exact mix varies from home to home; it may be thick enough to scoop or loosened with a little water, and is usually served as a salad or meze rather than as a leafy bowl.
Its tangy, creamy base and fragrant mint are especially welcome alongside grilled meat, kebabs, rice dishes or warm flatbread. It also makes a refreshing addition to a summer spread, and can be eaten on its own as a light snack. At 58 calories per 100 g, it is a relatively light, yogurt-based choice. For an even lighter version, leave out added oil and let the vegetables and mint provide the freshness.
How Nutritious Is Mint 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 Mint 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 Mint yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Mint yogurt salad 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
Mint yogurt salad Fat Profile
SATURATED
2.7g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.