1 serving (medium) of Salad with light yogurt (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 9.2 g of carbs, 5 g of protein, 3.8 g of fat and 2.2 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Salad with light yogurt?

Salad with light yogurt brings chopped vegetables together with a lighter yogurt dressing. The ingredients can vary; cucumber and fresh herbs are common choices, while the yogurt adds a creamy texture and a mild tang. It fits naturally alongside the yogurt-based salads found in Turkish home cooking.

Serve it chilled as a side for grilled meats or vegetables, or as part of a mezze-style spread; it also works well beside a simple lunch. Its fresh, relatively light character makes it a useful way to add vegetables to a meal, with 52 calories per 100 g. For a brighter finish, stir in herbs just before serving and keep the yogurt dressing modest.

Salad with light yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

2.8g

· 6% DV

Fat

2.1g

· 3% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 40% · Protein 22% · Fat 38%

Salad with light yogurt Vitamins & Minerals

Vitamins

Vitamin K

24µg · 20% DV

B12

0.18µg · 8% DV

0.09mg · 7% DV

Vitamin C

6.4mg · 7% DV

Minerals

Phosphorus

68mg · 10% DV

Calcium

92mg · 9% DV

Sodium

160mg · 7% DV

Iodine

8µg · 5% DV

How Nutritious Is Salad with light yogurt?

Nutrient density

High

71/ 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

45/ 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 with light yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

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

How to Burn Off Salad with light yogurt

To burn the 52 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 with light yogurt 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 with light yogurt 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 with light yogurt 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 with light yogurt Fat Profile

SATURATED

MONOUNSATURATED

0.55g

POLYUNSATURATED

0.21g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Salad with light yogurt

🥗vs🍅

Salad with light yogurt vs Tomato34 kcal more per 100 g

→🥗vs🥗

Salad with light yogurt vs Mixed Green Salad34 kcal more per 100 g

→🥗vs🫑

Salad with light yogurt vs Red Pepper21 kcal more per 100 g

→🥗vs🥄

Salad with light yogurt vs Boiled Beetroot8 kcal more per 100 g

→

Foods Similar to Salad with light yogurt

🍅

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 with light yogurt

What is salad with light yogurt?

Salad with light yogurt is a vegetable salad dressed or mixed with lower-fat yogurt rather than a rich creamy dressing. Recipes vary, but cucumber, fresh herbs, and other crisp vegetables are common additions; it is usually served chilled.

Can salad with light yogurt replace mayonnaise in a salad dressing?

Yes, salad with light yogurt can use yogurt in place of mayonnaise for a tangy, less rich dressing. Stir it with herbs and a little lemon juice, then add it gradually so the vegetables are coated without becoming soggy.

What herbs go well in salad with light yogurt?

Dill and mint pair especially well with salad with light yogurt, while parsley and chives add a fresher, savory note. Chop the herbs finely and fold them in shortly before serving so their aroma stays bright.

Can salad with light yogurt be made with Greek yogurt?

Yes, Greek yogurt works in salad with light yogurt and gives it a thicker, creamier coating. If the dressing becomes too dense, loosen it with a small spoonful of water or lemon juice before mixing in the vegetables.

How do you keep salad with light yogurt from getting watery?

To keep salad with light yogurt from getting watery, dry washed vegetables thoroughly and mix the dressing in just before serving. For cucumber-based versions, removing the watery seed center also helps the salad keep its texture.

What can you serve with salad with light yogurt?

Salad with light yogurt goes well with grilled chicken, kebabs, roasted vegetables, and spiced rice dishes. Its cool, tangy dressing balances smoky or spicy flavors, so it works as a side rather than needing another creamy sauce.

Can salad with light yogurt be frozen?

No, salad with light yogurt does not freeze well. Yogurt can separate and watery vegetables become soft after thawing, leaving the salad with an uneven texture; prepare it fresh instead and refrigerate any leftovers.

Is salad with light yogurt healthy?

Salad with light yogurt can be a useful way to serve vegetables with a creamy dressing that is lighter than many mayonnaise-based versions. Its overall balance depends on the vegetables and what else is served with it.

Is salad with light yogurt good for weight loss?

Salad with light yogurt can fit into a weight-conscious meal as a vegetable side, especially when it replaces a richer dressing. It is not a weight-loss food by itself, and a meal may need a filling protein source alongside it.

Can salad with light yogurt be served warm?

Salad with light yogurt is usually served cold or chilled, not hot. Heat can make yogurt separate and turn fresh vegetables limp, so let cooked vegetables cool fully before mixing them into the yogurt.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026