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Red Cabbage Yogurt Salad Calories
Refreshing salad with red cabbage, yogurt, and spices; probiotic and fiber-rich.
CALORIES
GI
POTASSIUM
FIBER
Red Cabbage Yogurt Salad Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
7.2g
· 54%
Protein
2.4g
· 18%
Fat
1.7g
· 28%
Fiber
2.3g
Red Cabbage Yogurt Salad Vitamins & Minerals
Vitamins
Vitamin K
38µg · 32% DV
Vitamin C
23mg · 26% DV
B2
0.11mg · 8% DV
Folate
32µg · 8% DV
Minerals
Calcium
78mg · 8% DV
Phosphorus
54mg · 8% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Red Cabbage Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Red Cabbage 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 Red Cabbage Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Red Cabbage 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
Red Cabbage Yogurt Salad Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Red Cabbage Yogurt Salad
Red Cabbage Yogurt Salad — Frequently Asked Questions
Can red cabbage yogurt salad be made ahead?
Yes, but the cabbage can release water over time and thin the yogurt dressing. For the best texture, shred the cabbage in advance and mix it with the yogurt close to serving.
How long does red cabbage yogurt salad keep in the fridge?
Store it in a sealed container and ideally eat it within 1–2 days. Discard it if it becomes very watery, develops an off smell, or shows clear changes in color or texture.
Can red cabbage yogurt salad be frozen?
Freezing the finished salad is not recommended because yogurt may separate and cabbage becomes soft and watery after thawing. Plain shredded red cabbage can be frozen separately for short-term storage, although its crunch will decrease.
How can I stop red cabbage yogurt salad from becoming watery?
Lightly salt the shredded cabbage, let it sit briefly, then squeeze out the released liquid before dressing it. Using thick yogurt and mixing just before serving also helps.
Which seasonings go well with red cabbage yogurt salad?
Garlic, dill, mint, black pepper, cumin, and a little lemon zest all work well. Cumin is especially complementary with cabbage, but use it lightly so it does not overpower the yogurt.
What should I serve with red cabbage yogurt salad?
It pairs well with grilled chicken, fish, meatballs, chickpea dishes, or bulgur-based meals. Its cool, tangy flavor can balance richer or more heavily spiced main dishes.
Is red cabbage yogurt salad good after a workout?
It can be part of a post-workout meal when served with a substantial protein source and a carbohydrate-rich food. On its own, it may not be enough for recovery after a demanding session.
Is red cabbage yogurt salad okay to eat at night?
For many people, it can be a light evening meal or snack. However, raw cabbage may cause gas or bloating in sensitive people, so a smaller portion may be more comfortable late in the day.
Should people with thyroid conditions avoid red cabbage yogurt salad?
Normal food portions of cruciferous vegetables such as red cabbage are generally not a concern for most people. Anyone with a thyroid condition, low iodine intake, or ongoing treatment should seek individualized advice from their clinician or dietitian.
Does adding lemon destroy the vitamins in red cabbage yogurt salad?
No, adding lemon does not destroy the cabbage's vitamins. Limiting how long the salad sits after shredding and keeping it chilled matters more for preserving freshness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.