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Mixed Fried Vegetables with Yogurt Tomato Sauce Calories
Provides vegetable fiber plus protein and calcium from yogurt.
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 Tomato Sauce (180 g) has 220 calories. That works out to 122 calories per 100 g. It contains 15.3 g of carbs, 4.1 g of protein, 16.4 g of fat and 3.8 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 Tomato Sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
220
KCAL / 180G
Carbs
15.3g
· 6% DV
Protein
4.1g
· 8% DV
Fat
16.4g
· 21% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 7% · Fat 66%
Mixed Fried Vegetables with Yogurt Tomato Sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 3.8 g | 14% |
| Protein | 4.1 g | 8% |
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 Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 220 kcal |
| 1 tablespoon (small) | 25 g | 31 kcal |
| 1 piece (medium) | 55 g | 67 kcal |
| 100 g | 100 g | 122 kcal |
| ½ cup (small) | 100 g | 122 kcal |
| 0.75 cup (medium) | 150 g | 183 kcal |
| 1 cup (large) | 200 g | 244 kcal |
| 1 serving (large) | 280 g | 342 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Mixed Fried Vegetables with Yogurt Tomato Sauce
What vegetables go in mixed fried vegetables with yogurt tomato sauce?
Eggplant, zucchini, and peppers are common choices for mixed fried vegetables with yogurt tomato sauce. Potatoes are often added too. Cut the vegetables into similar-sized pieces so they cook evenly, and fry each type separately if they need different cooking times.
How do you make mixed fried vegetables with yogurt tomato sauce?
You make mixed fried vegetables with yogurt tomato sauce by frying chopped vegetables, then topping them with yogurt and tomato sauce. Garlic is a common addition to the yogurt. Let the vegetables cool slightly before adding the yogurt so it does not become runny.
Is mixed fried vegetables with yogurt tomato sauce a Turkish dish?
Yes, mixed fried vegetables with yogurt tomato sauce is a Turkish-style home dish. Recipes vary between households and regions, especially in the vegetables used and whether garlic is mixed into the yogurt; it is not a single fixed recipe.
Should the tomato sauce for mixed fried vegetables with yogurt tomato sauce be hot?
The tomato sauce for mixed fried vegetables with yogurt tomato sauce can be warm, but it should not be boiling when served over the yogurt. Add the yogurt separately or drizzle the tomato sauce over it at the table to help prevent the yogurt from splitting.
Can you make mixed fried vegetables with yogurt tomato sauce in an air fryer?
Yes, you can make the vegetables for mixed fried vegetables with yogurt tomato sauce in an air fryer. Toss them with a little oil and arrange them in a single layer; add the yogurt and tomato sauce only after the vegetables are cooked.
How do you keep mixed fried vegetables with yogurt tomato sauce from getting soggy?
Keep mixed fried vegetables with yogurt tomato sauce from getting soggy by storing the fried vegetables and sauces separately until serving. Avoid crowding the pan while frying, since crowded vegetables steam instead of browning.
Can mixed fried vegetables with yogurt tomato sauce be made ahead?
Yes, you can fry the vegetables for mixed fried vegetables with yogurt tomato sauce ahead of time. Cool and refrigerate them separately from the yogurt and tomato sauce, then assemble the dish shortly before serving for the best texture.
What do you serve with mixed fried vegetables with yogurt tomato sauce?
Mixed fried vegetables with yogurt tomato sauce goes well with rice, bulgur, or crusty bread. It can work as a substantial side dish or a light meal; serve it alongside grilled meat or beans when you want a more filling plate.
How long does mixed fried vegetables with yogurt tomato sauce keep in the fridge?
Mixed fried vegetables with yogurt tomato sauce keeps in a covered container in the refrigerator for a few days. The vegetables soften as they sit with the sauces, so for better texture, refrigerate the components separately and combine them when serving.
Can you reheat mixed fried vegetables with yogurt tomato sauce?
Yes, reheat the vegetables from mixed fried vegetables with yogurt tomato sauce gently in a pan or oven. Avoid heating the yogurt sauce, which can separate; add it after the vegetables are warm.
Mixed Fried Vegetables with Yogurt Tomato Sauce Vitamins & Minerals
Vitamins
Vitamin C
25.2mg · 28% DV
B6
0.32mg · 19% DV
Vitamin E
2.61mg · 17% DV
Vitamin K
19.8µg · 17% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
103mg · 15% DV
Sodium
333mg · 14% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
477mg · 14% DV
Mixed Fried Vegetables with Yogurt Tomato 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 Tomato Sauce
To burn the 220 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 Tomato Sauce?
Mixed fried vegetables with yogurt tomato sauce is a Turkish-style dish of assorted vegetables, often including aubergine, courgette and peppers, fried and served with tomato sauce and yogurt. The choice of vegetables and the way the sauce is layered vary from kitchen to kitchen.
In Turkey, it is commonly served warm or at room temperature as a side dish or meze, often alongside bread or a larger meal. The vegetables contribute fibre, while the yogurt adds protein and calcium; frying makes the dish more substantial than a fresh vegetable salad. For a lighter version, roast the vegetables with a little oil and spoon on the sauce just before serving.
How Nutritious Is Mixed Fried Vegetables with Yogurt Tomato Sauce?
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 Mixed Fried Vegetables with Yogurt Tomato 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 Tomato Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Fried Vegetables with Yogurt Tomato 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 Tomato Sauce Fat Profile
SATURATED
2.25g
MONOUNSATURATED
8.19g
POLYUNSATURATED
4.41g
Omega 6:3 ratio 32.5:1
Above the ideal 4:1 (32.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.