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Salad with yogurt and mustard dressing Calories
Light salad with yogurt-mustard dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with yogurt and mustard dressing (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 8.6 g of carbs, 4.7 g of protein, 5.6 g of fat and 2.3 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad with yogurt and mustard dressing Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
4.7g
· 9% DV
Fat
5.6g
· 7% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 18% · Fat 49%
Salad with yogurt and mustard dressing nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 4.7 g | 9% |
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 Serving of Salad with yogurt and mustard dressing?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 bottle (mini) | 30 g | 17 kcal |
| 1 piece (small) | 35 g | 20 kcal |
| 2 piece (medium) | 70 g | 41 kcal |
| 1 cup (small) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (medium) | 140 g | 81 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Salad with yogurt and mustard dressing
How do you make salad with yogurt and mustard dressing?
To make salad with yogurt and mustard dressing, stir yogurt with mustard, salt, and pepper, then toss it with chopped vegetables. Add a little lemon juice or olive oil if you want a looser dressing, and mix it in shortly before serving.
What vegetables go well in salad with yogurt and mustard dressing?
Cucumber, lettuce, cabbage, carrot, and cooked vegetables all work well in salad with yogurt and mustard dressing. Choose vegetables with contrasting crunch and cut them into similar-sized pieces so the creamy dressing coats them evenly.
Can you use Greek yogurt in salad with yogurt and mustard dressing?
Yes, Greek yogurt works well in salad with yogurt and mustard dressing and makes the sauce thicker. Stir in a little water or lemon juice if it is too dense to coat the vegetables.
Which mustard is best for salad with yogurt and mustard dressing?
Dijon mustard gives salad with yogurt and mustard dressing a smooth, sharp flavor, while yellow mustard tastes milder. Start with a small amount and adjust to taste, since mustard strength varies by brand.
Can you prepare salad with yogurt and mustard dressing ahead of time?
Yes, you can chop the vegetables and mix the dressing for salad with yogurt and mustard dressing ahead of time, but store them separately. Toss them together just before serving to keep the vegetables crisp.
Why does salad with yogurt and mustard dressing get watery?
Salad with yogurt and mustard dressing gets watery when the vegetables release moisture or the yogurt is thin. Dry washed vegetables well, use strained yogurt if needed, and add salt shortly before serving.
Can you add mayonnaise to salad with yogurt and mustard dressing?
Yes, you can replace some of the yogurt with mayonnaise in salad with yogurt and mustard dressing for a richer, creamier sauce. Add it gradually so it does not overpower the mustard or make the salad too heavy.
What can you serve with salad with yogurt and mustard dressing?
Salad with yogurt and mustard dressing pairs well with grilled chicken, fish, roasted vegetables, or a sandwich. Its tangy, creamy dressing also works as a side for a simple grain bowl.
How long does leftover salad with yogurt and mustard dressing keep?
Keep leftover salad with yogurt and mustard dressing covered in the refrigerator and eat it soon. The vegetables may soften and release liquid as it sits; discard it if it has been left out for a long time.
Which herbs go well in salad with yogurt and mustard dressing?
Dill, parsley, and chives go well in salad with yogurt and mustard dressing. Chop fresh herbs finely and add them just before serving; their flavor complements the tangy sauce without competing with the mustard.
Salad with yogurt and mustard dressing Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin A
147.6µg · 16% DV
B12
0.32µg · 13% DV
Vitamin C
11.52mg · 13% DV
Minerals
Phosphorus
112mg · 16% DV
Sodium
324mg · 14% DV
Calcium
140mg · 14% DV
Potassium ⭐
378mg · 11% DV
Salad with yogurt and mustard dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with yogurt and mustard dressing
To burn the 104 calories in 1 serving (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 Salad with yogurt and mustard dressing?
Salad with yogurt and mustard dressing brings fresh vegetables together with a cool, tangy dressing made from yogurt and mustard. The vegetables can vary with the season or what is on hand, so it is better understood as a flexible salad style than a dish tied to one specific place.
Serve it chilled as a side for lunch or dinner, or enjoy it as a light meal with bread. Yogurt makes the dressing creamy, while mustard adds a sharp, savory edge; it is a fresher alternative to a heavier, oil-based dressing. At 58 calories per 100 g, it is a light choice, with a little protein from the yogurt. Add beans or a boiled egg to make it more filling, or use extra vegetables for a larger, still-light bowl.
How Nutritious Is Salad with yogurt and mustard dressing?
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 Salad with yogurt and mustard dressing 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 yogurt and mustard dressing Contain Allergens?
Contains these allergens:
Which Diets Is Salad with yogurt and mustard dressing 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 yogurt and mustard dressing Fat Profile
SATURATED
1.89g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.