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Mixed fried vegetables with yogurt sauce Calories
Energy-dense fried vegetable dish with added protein and calcium from yogurt sauce.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed fried vegetables with yogurt sauce (180 g) has 297 calories. That works out to 165 calories per 100 g. It contains 21.2 g of carbs, 5.8 g of protein, 20.9 g of fat and 4.7 g of fiber. Its 25.2 mg of Vitamin C covers 28% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed fried vegetables with yogurt sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
297
KCAL / 180G
Carbs
21.2g
· 8% DV
Protein
5.8g
· 12% DV
Fat
20.9g
· 27% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 8% · Fat 63%
Mixed fried vegetables with yogurt sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 20.9 g | 27% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.09 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 4.7 g | 17% |
| Protein | 5.8 g | 12% |
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 fried vegetables with yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 297 kcal |
| 1 piece (small) | 25 g | 41 kcal |
| 2 tablespoon (shredded) | 30 g | 50 kcal |
| 1 piece (large) | 45 g | 74 kcal |
| 100 g | 100 g | 165 kcal |
| 4 piece (medium) | 100 g | 165 kcal |
| 1 cup (medium) | 160 g | 264 kcal |
| 1 serving (large) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Mixed fried vegetables with yogurt sauce
How do you make mixed fried vegetables with yogurt sauce?
To make mixed fried vegetables with yogurt sauce, cut vegetables into pieces and fry until tender and golden, then drain well. Serve with yogurt mixed with garlic if you like; eggplant, zucchini, potatoes, and peppers are common choices.
What vegetables go in mixed fried vegetables with yogurt sauce?
Mixed fried vegetables with yogurt sauce commonly includes eggplant, zucchini, potatoes, and peppers, though there is no fixed combination. Cut them to similar sizes, and fry vegetables with different cooking times in batches so each cooks evenly.
Can you bake or air-fry mixed fried vegetables with yogurt sauce?
Yes, you can bake or air-fry the vegetables for mixed fried vegetables with yogurt sauce using less oil than deep-frying. Toss them lightly with oil, arrange in a single layer, and add the yogurt sauce only after cooking.
Should the yogurt sauce for mixed fried vegetables be hot or cold?
The yogurt sauce for mixed fried vegetables is usually served cool or at room temperature, not heated. Spoon it over vegetables shortly before serving, or serve it on the side; very hot vegetables can loosen the sauce and turn crisp pieces soft.
Does mixed fried vegetables with yogurt sauce usually contain garlic?
Yes, the yogurt sauce for mixed fried vegetables often contains crushed garlic, although plain yogurt is also used. Thick Greek-style yogurt makes a clingy sauce; stir in a little water if you prefer a looser consistency.
What do you serve with mixed fried vegetables with yogurt sauce?
Serve mixed fried vegetables with yogurt sauce as a side or a light meal with bread, rice, or grilled meat. A fresh salad works well alongside it, since the yogurt sauce already adds a cool, creamy element.
How do you keep mixed fried vegetables with yogurt sauce from getting soggy?
Keep mixed fried vegetables with yogurt sauce crisp by draining the vegetables well and keeping the sauce separate until serving. Avoid piling freshly fried pieces in a covered container, where trapped steam quickly softens their surfaces.
Can you make mixed fried vegetables with yogurt sauce ahead of time?
Yes, you can prepare the vegetables and yogurt sauce for mixed fried vegetables with yogurt sauce ahead, but store them separately. Re-crisp the vegetables in an oven or air fryer and add the cold sauce just before serving.
How long does mixed fried vegetables with yogurt sauce keep in the fridge?
Keep mixed fried vegetables with yogurt sauce in a covered container in the refrigerator and aim to eat it by the next day. Store the sauce separately when possible, because contact with yogurt makes the fried vegetables soften faster.
Is mixed fried vegetables with yogurt sauce a healthy dish?
Mixed fried vegetables with yogurt sauce provides vegetables and yogurt, but frying can make the dish energy-dense. For a lighter version, bake or air-fry the vegetables and use a moderate amount of yogurt sauce.
Mixed fried vegetables with yogurt sauce Vitamins & Minerals
Vitamins
Vitamin C
25.2mg · 28% DV
Vitamin K
32.4µg · 27% DV
Vitamin E
3.42mg · 23% DV
B6
0.22mg · 13% DV
Minerals
Phosphorus
140mg · 20% DV
Copper
0.14mg · 16% DV
Sodium
324mg · 14% DV
Calcium
130mg · 13% DV
Potassium ⭐
432mg · 13% DV
Mixed fried vegetables with yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed fried vegetables with yogurt sauce
To burn the 297 calories in 1 serving (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 Mixed fried vegetables with yogurt sauce?
Mixed fried vegetables with yogurt sauce is a Turkish-style dish made by frying a selection of vegetables—often whatever is in season or on hand—and topping them with yogurt. Garlic is a common addition to the sauce, though the exact mix varies from kitchen to kitchen. It may be served as a side or as part of a spread of small dishes.
The vegetables are tender inside with browned edges, while the cool, tangy yogurt brings contrast. In Turkey it is at home on a family table or among meze; elsewhere, serve it alongside grilled food, rice or flatbread. Frying makes it an energy-dense choice: it provides 165 calories per 100 g. For a lighter version, roast the vegetables or cook them with less oil, and add the yogurt sauce just before serving.
How Nutritious Is Mixed fried vegetables with yogurt sauce?
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 fried vegetables with yogurt sauce 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 Mixed fried vegetables with yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Mixed fried vegetables with yogurt sauce 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 fried vegetables with yogurt sauce Fat Profile
SATURATED
3.24g
MONOUNSATURATED
9.18g
POLYUNSATURATED
5.4g
Omega 6:3 ratio 56:1
Above the ideal 4:1 (56:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.