1 cup (medium) of Salad (tomato, cucumber, lettuce, yogurt, beetroot) (120 g) has 61 calories. That works out to 51 calories per 100 g. It contains 8.5 g of carbs, 2.5 g of protein, 1.6 g of fat and 2 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Salad (tomato, cucumber, lettuce, yogurt, beetroot) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.1g

· 3% DV

Protein

2.1g

· 4% DV

Fat

1.3g

· 2% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 59% · Protein 17% · Fat 24%

Salad (tomato, cucumber, lettuce, yogurt, beetroot) Vitamins & Minerals

Vitamins

Vitamin K

60µg · 50% DV

Vitamin A

170µg · 19% DV

Vitamin C

13mg · 14% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

340mg · 10% DV

Calcium

65mg · 7% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Salad (tomato, cucumber, lettuce, yogurt, beetroot)?

Nutrient density

High

78/ 100

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

47/ 100

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.

Salad (tomato, cucumber, lettuce, yogurt, beetroot) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salad (tomato, cucumber, lettuce, yogurt, beetroot)

To burn the 51 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salad (tomato, cucumber, lettuce, yogurt, beetroot) 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 Salad (tomato, cucumber, lettuce, yogurt, beetroot) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salad (tomato, cucumber, lettuce, yogurt, beetroot) 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

Salad (tomato, cucumber, lettuce, yogurt, beetroot) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Salad (tomato, cucumber, lettuce, yogurt, beetroot)

🥗vs🍅

Salad (tomato, cucumber, lettuce, yogurt, beetroot) vs Tomato33 kcal more per 100 g

→🥗vs🥗

Salad (tomato, cucumber, lettuce, yogurt, beetroot) vs Mixed Green Salad33 kcal more per 100 g

→🥗vs🫑

Salad (tomato, cucumber, lettuce, yogurt, beetroot) vs Red Pepper20 kcal more per 100 g

→🥗vs🥄

Salad (tomato, cucumber, lettuce, yogurt, beetroot) vs Boiled Beetroot7 kcal more per 100 g

→

Foods Similar to Salad (tomato, cucumber, lettuce, yogurt, beetroot)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Salad (tomato, cucumber, lettuce, yogurt, beetroot)

How many calories are in tomato, cucumber, lettuce, yogurt, and beetroot salad?

This salad provides 51 calories per 100 g. A 100 g serving also contains 2.1 g of protein, 7.1 g of carbohydrates, and 1.3 g of fat.

Is yogurt and beetroot salad suitable for a low-glycemic diet?

With a glycemic index of 35, this salad is a low-GI option. It contains 1.7 g of fiber per 100 g, but it contains dairy and is not suitable for people with a dairy allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026