Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Rice Yogurt Salad Calories
Refreshing salad made with boiled rice and probiotic yogurt
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice Yogurt Salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 33.3 g of carbs, 5.8 g of protein, 4 g of fat and 0.7 g of fiber. Its 0.2 mg of B2 covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Rice Yogurt Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
198
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
5.8g
· 12% DV
Fat
4g
· 5% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 12% · Fat 19%
Rice Yogurt Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 0.7 g | 3% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Rice Yogurt Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| 2 tablespoon (small) | 30 g | 33 kcal |
| ½ cup (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 bottle (small) | 125 g | 138 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 1.5 cup (large) | 270 g | 297 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Rice Yogurt Salad
How do you make Rice Yogurt Salad?
Rice Yogurt Salad is made by folding cooked, cooled rice into yogurt. Season the yogurt with salt and, if you like, garlic or herbs; chill the salad before serving. Adding hot rice can make the yogurt separate and leave the salad runny.
What goes into Rice Yogurt Salad?
Rice Yogurt Salad starts with cooked rice and yogurt. Garlic, dill, mint, cucumber, or scallions are common optional additions, but recipes vary. Add fresh vegetables and herbs after the rice has cooled so they stay crisp and the yogurt keeps its texture.
Is Rice Yogurt Salad served hot or cold?
Rice Yogurt Salad is served cold. Cool the cooked rice before mixing it with yogurt, then refrigerate the finished salad until mealtime. This keeps the yogurt from splitting and gives the dish its refreshing texture.
Can you make Rice Yogurt Salad ahead of time?
Yes, Rice Yogurt Salad can be made ahead and refrigerated in a covered container. For the freshest texture, stir in cucumber or delicate herbs shortly before serving, since they can release water. Give the salad a quick stir before bringing it to the table.
How long does Rice Yogurt Salad last in the fridge?
Rice Yogurt Salad is best eaten within one to two days when kept covered in the refrigerator. Cool the rice promptly after cooking and refrigerate the salad without leaving it out for an extended period. Discard it if its smell or texture changes.
Why does Rice Yogurt Salad turn watery?
Rice Yogurt Salad usually turns watery when warm rice is mixed into the yogurt or when cucumber and other vegetables release liquid. Cool and drain the rice well, remove excess moisture from watery vegetables, and add them close to serving time.
What is the difference between Rice Yogurt Salad and tzatziki?
Rice Yogurt Salad contains cooked rice mixed with yogurt, while tzatziki is a yogurt-and-cucumber dip or sauce and does not traditionally include rice. Rice makes this salad more substantial, so it can be served as a side dish rather than only as a dip.
What can you serve with Rice Yogurt Salad?
Rice Yogurt Salad pairs well with grilled chicken, kebabs, or roasted vegetables, where its cool, tangy yogurt contrasts with warm savory food. It also fits a spread of cold sides. Avoid pairing it with another rice-heavy dish if you want variety in the meal.
Can you freeze Rice Yogurt Salad?
No, Rice Yogurt Salad does not freeze well. Thawed yogurt can separate and become grainy, while the rice may turn soft and watery. Prepare only what you can refrigerate and eat within a couple of days.
How do you keep the rice in Rice Yogurt Salad from getting mushy?
To keep the rice in Rice Yogurt Salad distinct, cook it just until tender, drain it thoroughly if needed, and let it cool completely before mixing. Fold it into the yogurt gently instead of stirring vigorously, which can break the grains.
Rice Yogurt Salad Vitamins & Minerals
Vitamins
B2
0.23mg · 18% DV
Biotin
4.5µg · 15% DV
B12
0.32µg · 13% DV
B5
0.63mg · 13% DV
Minerals
Manganese
0.36mg · 16% DV
Phosphorus
108mg · 15% DV
Calcium
99mg · 10% DV
Zinc
0.9mg · 8% DV
Potassium ⭐
144mg · 4% DV
Sodium
58mg · 3% DV
Rice Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice Yogurt Salad
To burn the 198 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 Rice Yogurt Salad?
Rice yogurt salad combines cooked rice with yogurt for a cool, gently tangy dish. It is a Turkish-style preparation: the rice gives it a soft, filling base, while the yogurt makes the texture creamy. Depending on how it is mixed, it can be spoonable and loose or thick enough to hold its shape.
Serve it chilled as a side at a summer meal, alongside grilled foods, or as part of a spread of small dishes. Rice supplies most of its carbohydrate, while yogurt adds some protein; a 100 g portion has 18.5 g of carbohydrates. For a lighter plate, keep the serving modest and pair it with fresh vegetables or a crisp green salad.
How Nutritious Is Rice Yogurt Salad?
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 Rice Yogurt Salad Processed?
NOVA 3
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 Rice Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Rice Yogurt Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rice Yogurt Salad Fat Profile
SATURATED
2.34g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
Compare Rice Yogurt Salad
Foods Similar to Rice Yogurt Salad
Have another question about Rice Yogurt Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.