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Sautéed Vegetables with Strained Yogurt Calories
Vegetable dish with protein and calcium
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed Vegetables with Strained Yogurt (180 g) has 167 calories. That works out to 93 calories per 100 g. It contains 12.4 g of carbs, 7.6 g of protein, 10.4 g of fat and 3.8 g of fiber. Its 39.6 mg of Vitamin C covers 44% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Sautéed Vegetables with Strained Yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
167
KCAL / 180G
Carbs
12.4g
· 5% DV
Protein
7.6g
· 15% DV
Fat
10.4g
· 13% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 18% · Fat 53%
Sautéed Vegetables with Strained Yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 7.6 g | 15% |
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 Sautéed Vegetables with Strained Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 167 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 100 g | 100 g | 93 kcal |
| 1 cup (small) | 130 g | 121 kcal |
| 1 cup (large) | 220 g | 205 kcal |
| 1 serving (large) | 280 g | 260 kcal |
| 1 serving (extra large) | 360 g | 335 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Sautéed Vegetables with Strained Yogurt
How do you make Sautéed Vegetables with Strained Yogurt?
Cook bite-size vegetables in a little oil until tender, then serve them with strained yogurt. Add the yogurt after taking the vegetables off the heat; boiling it in the pan can make it split or turn watery.
Which vegetables work best in Sautéed Vegetables with Strained Yogurt?
Zucchini, peppers, mushrooms, eggplant, and carrots all work well in Sautéed Vegetables with Strained Yogurt. Cut them into similar-size pieces and add firmer vegetables to the pan first so everything finishes cooking at about the same time.
Should the yogurt go on Sautéed Vegetables with Strained Yogurt hot or cold?
Add the yogurt cold or at room temperature after the sautéed vegetables have come off the heat. This keeps it creamy instead of causing it to split, and serving it separately lets everyone add the amount they prefer.
Can you use regular yogurt in Sautéed Vegetables with Strained Yogurt?
Yes, but regular yogurt is thinner and can make the dish watery. Strain it first for a thicker topping, or spoon it over the vegetables just before serving rather than mixing it into the pan.
How do you keep Sautéed Vegetables with Strained Yogurt from getting watery?
Cook the vegetables in batches over fairly high heat so they sauté instead of steam, and let their released liquid cook off. Add the strained yogurt only after cooking, since heating it with the vegetables can also loosen the texture.
What seasonings go well with Sautéed Vegetables with Strained Yogurt?
Black pepper, chili flakes, thyme, and mint pair well with Sautéed Vegetables with Strained Yogurt. You can stir garlic into the yogurt or sauté it briefly with the vegetables, taking care not to let it brown and turn bitter.
What can you serve with Sautéed Vegetables with Strained Yogurt?
Serve Sautéed Vegetables with Strained Yogurt with bread, bulgur, or a simple soup for a more substantial meal. Its creamy yogurt topping already adds richness, so a plain accompaniment lets the vegetables remain the focus.
Can Sautéed Vegetables with Strained Yogurt be made ahead?
Yes, sauté the vegetables ahead and refrigerate them separately from the yogurt. Reheat only the vegetables before serving, then add the yogurt; heating the assembled dish can make the yogurt split and the vegetables release more liquid.
How long does Sautéed Vegetables with Strained Yogurt keep in the fridge?
Store Sautéed Vegetables with Strained Yogurt in a covered container in the refrigerator and eat it within a few days. For the best texture, keep the yogurt separate until serving and avoid repeatedly reheating the leftovers.
How can you make Sautéed Vegetables with Strained Yogurt lighter?
Use just enough oil to coat the pan and serve a moderate spoonful of strained yogurt with Sautéed Vegetables with Strained Yogurt. Cooking the vegetables in batches helps them brown without needing extra oil.
Sautéed Vegetables with Strained Yogurt Vitamins & Minerals
Vitamins
Vitamin C
39.6mg · 44% DV
Vitamin K
32.4µg · 27% DV
B2
0.32mg · 25% DV
B6
0.29mg · 17% DV
Minerals
Phosphorus
164mg · 23% DV
Calcium
209mg · 21% DV
Copper
0.18mg · 20% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
473mg · 14% DV
Sodium
261mg · 11% DV
Sautéed Vegetables with Strained Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed Vegetables with Strained Yogurt
To burn the 167 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 Sautéed Vegetables with Strained Yogurt?
Sautéed vegetables with strained yogurt is a simple Turkish-style dish: vegetables are cooked in a pan until tender, then served with thick, tangy strained yogurt. The vegetables vary with the season and what is on hand; courgette, peppers, mushrooms or aubergine all work well.
The vegetables may be lightly browned while still holding their shape, and the cool yogurt gives them a creamy contrast. It can be served at room temperature or warm as a light lunch or supper, or as part of a larger spread. The vegetables contribute fibre, while the yogurt adds protein and calcium. For a lighter version, use a modest amount of oil when sautéing and let the vegetables provide most of the bulk.
How Nutritious Is Sautéed Vegetables with Strained Yogurt?
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 Sautéed Vegetables with Strained 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 Sautéed Vegetables with Strained Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed Vegetables with Strained 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
✓ Suitable
Low FODMAP
— Not suitable
Sautéed Vegetables with Strained Yogurt Fat Profile
SATURATED
2.43g
MONOUNSATURATED
5.49g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 30.3:1
Above the ideal 4:1 (30.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.