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Probiotic Yogurt Greens Salad Calories
Probiotic and vitamin K source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Probiotic Yogurt Greens Salad (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 6.8 g of carbs, 5.3 g of protein, 3.9 g of fat and 2.1 g of fiber. Its 157.5 µg of Vitamin K covers 131% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Probiotic Yogurt Greens Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
83
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
5.3g
· 11% DV
Fat
3.9g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 25% · Fat 42%
Probiotic Yogurt Greens Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 5.3 g | 11% |
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 Chopped Probiotic Yogurt Greens Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 83 kcal |
| ½ cup (chopped) | 75 g | 41 kcal |
| 100 g | 100 g | 55 kcal |
| 1 serving (small) | 120 g | 66 kcal |
| 1 serving (medium) | 180 g | 99 kcal |
| 1.5 cup (chopped) | 225 g | 124 kcal |
| 1 serving (large) | 280 g | 154 kcal |
| 2 cup (chopped) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Probiotic Yogurt Greens Salad
What goes into a probiotic yogurt greens salad?
A probiotic yogurt greens salad combines leafy greens with plain yogurt that contains live cultures. Lettuce, arugula, herbs, lemon, and a little olive oil are common choices; garlic is optional and changes the flavor.
How do you make a probiotic yogurt greens salad?
Wash and thoroughly dry the greens, then chop them into bite-size pieces. Stir the yogurt with lemon and any seasonings you like, and fold the dressing into the greens just before serving so they stay crisp.
Can you use Greek yogurt in a probiotic yogurt greens salad?
Yes, Greek yogurt works well in a probiotic yogurt greens salad because its thicker texture clings to the leaves. Choose a plain version with live cultures; flavored or sweetened yogurt can overpower the fresh greens.
Does mixing a probiotic yogurt greens salad kill the live cultures?
No, gently mixing a probiotic yogurt greens salad while its ingredients are cold does not itself kill the yogurt’s live cultures. Heating the salad or adding a hot dressing can reduce the cultures, so serve it cold.
What greens work best in a probiotic yogurt greens salad?
Tender lettuce makes a mild base for a probiotic yogurt greens salad, while arugula adds a peppery bite. Parsley, dill, mint, or scallions can bring extra freshness; dry the leaves well before adding the yogurt.
How do you stop a probiotic yogurt greens salad from getting watery?
Dry the washed leaves thoroughly, and avoid salting a probiotic yogurt greens salad well ahead of serving. Keep the yogurt dressing separate until the last moment, since both salt and dressing can draw moisture from the greens.
What can you serve with a probiotic yogurt greens salad?
A probiotic yogurt greens salad pairs well with grilled fish, chicken, roasted vegetables, or bean dishes. Its cool, tangy dressing also balances spicy mains, making the salad a fresh side rather than a heavy accompaniment.
Can you prepare a probiotic yogurt greens salad ahead of time?
You can wash and dry the greens and mix the yogurt dressing ahead, but store them separately. Combine them shortly before eating; once dressed, the leaves soften and release water, so the salad is best freshly assembled.
Can you add cucumber to a probiotic yogurt greens salad?
Yes, cucumber adds crunch and freshness to a probiotic yogurt greens salad. Remove excess seeds or drain chopped cucumber first if you want to limit extra liquid; otherwise, the yogurt dressing may become thinner as it sits.
How should you store leftover probiotic yogurt greens salad?
Put leftover probiotic yogurt greens salad in a covered container in the refrigerator and eat it promptly, while the leaves are still in good condition. Discard it if it has sat out for a long time or its smell or appearance has changed.
Probiotic Yogurt Greens Salad Vitamins & Minerals
Vitamins
Vitamin K
157.5µg · 131% DV
B2
0.27mg · 21% DV
Vitamin C
18mg · 20% DV
Vitamin A
172.5µg · 19% DV
Minerals
Phosphorus
143mg · 20% DV
Calcium
188mg · 19% DV
Iodine
23µg · 15% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
428mg · 13% DV
Sodium
98mg · 4% DV
Probiotic Yogurt Greens Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Probiotic Yogurt Greens Salad
To burn the 83 calories in 1 cup (chopped) (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 Probiotic Yogurt Greens Salad?
Probiotic yogurt greens salad brings chopped leafy greens together with yogurt, which lends a creamy texture and a gently tangy taste. The particular greens can vary with the season and the cook, so the salad works as a flexible way to use fresh leaves.
Serve it alongside grilled foods, grains or other dishes as a cooling side, or enjoy it as a light lunch. The contrast between crisp greens and smooth yogurt keeps each bite fresh rather than rich. It is mostly vegetables, with some protein from the yogurt; a 100 g portion provides 55 calories. For a more substantial meal, pair it with beans, lentils or whole-grain bread, and add the yogurt shortly before serving to keep the greens crisp.
How Nutritious Is Probiotic Yogurt Greens 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 Probiotic Yogurt Greens 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 Probiotic Yogurt Greens Salad Contain Allergens?
Contains these allergens:
Which Diets Is Probiotic Yogurt Greens 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
Probiotic Yogurt Greens Salad Fat Profile
SATURATED
2.17g
MONOUNSATURATED
0.93g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.