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Sautéed Yogurt Vegetable Salad Calories
A light salad made with yogurt and sautéed mixed vegetables, providing protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed Yogurt Vegetable Salad (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 9.3 g of carbs, 4.2 g of protein, 6.3 g of fat and 2.6 g of fiber. Its 52.5 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Sautéed Yogurt Vegetable Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
113
KCAL / 150G
Carbs
9.3g
· 3% DV
Protein
4.2g
· 8% DV
Fat
6.3g
· 8% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 15% · Fat 51%
Sautéed Yogurt Vegetable Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 4.2 g | 8% |
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 Yogurt Vegetable Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 113 kcal |
| 1 tablespoon (small) | 20 g | 15 kcal |
| 3 tablespoon (small) | 60 g | 45 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (medium) | 180 g | 135 kcal |
| 1 serving (large) | 220 g | 165 kcal |
| 1 bottle (large) | 250 g | 188 kcal |
| 1 serving (extra large) | 300 g | 225 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Sautéed Yogurt Vegetable Salad
How do you make Sautéed Yogurt Vegetable Salad?
To make Sautéed Yogurt Vegetable Salad, cook chopped vegetables in a little oil until tender, then let them cool before folding them into yogurt. Garlic, herbs, or a pinch of spice can add flavor without changing the basic method.
Which vegetables work best in Sautéed Yogurt Vegetable Salad?
Zucchini, bell pepper, eggplant, and carrot all work well in Sautéed Yogurt Vegetable Salad because they hold their shape when sautéed. Cut them evenly and add firmer vegetables to the pan first so they finish cooking together.
Why does Sautéed Yogurt Vegetable Salad turn watery?
Sautéed Yogurt Vegetable Salad can turn watery when vegetables are mixed with yogurt while hot, or when salted vegetables release moisture as they sit. Cool and drain the vegetables first, then combine them with thick yogurt close to serving.
Is Sautéed Yogurt Vegetable Salad served warm or cold?
Sautéed Yogurt Vegetable Salad is usually served chilled or cool, rather than hot. Cooling the sautéed vegetables before adding yogurt protects the dressing's texture, and a short rest in the refrigerator lets the flavors blend.
Can you make Sautéed Yogurt Vegetable Salad ahead of time?
Yes, you can prepare Sautéed Yogurt Vegetable Salad ahead. For the best texture, refrigerate the cooked, cooled vegetables separately and stir in the yogurt shortly before serving, especially if the vegetables tend to release liquid.
How long does Sautéed Yogurt Vegetable Salad keep in the fridge?
Keep Sautéed Yogurt Vegetable Salad covered in the refrigerator and aim to eat it within a day or two for the best texture. Discard it if it has been left out for an extended period or develops an unusual smell or appearance.
Can you freeze Sautéed Yogurt Vegetable Salad?
No, freezing Sautéed Yogurt Vegetable Salad is not recommended. Yogurt may separate as it thaws, and the sautéed vegetables can become soft and watery; make it fresh and refrigerate any leftovers instead.
What goes well with Sautéed Yogurt Vegetable Salad?
Sautéed Yogurt Vegetable Salad pairs well with grilled meat, fish, or legumes, and can also be served alongside flatbread or other small dishes. Its cool, tangy yogurt dressing complements warm, savory foods.
Can you use Greek yogurt in Sautéed Yogurt Vegetable Salad?
Yes, Greek yogurt works in Sautéed Yogurt Vegetable Salad and gives it a thicker, tangier dressing. If it is too dense to coat the vegetables, loosen it with a small splash of water before mixing.
Is Sautéed Yogurt Vegetable Salad a side dish or a main course?
Sautéed Yogurt Vegetable Salad is most often served as a side dish or a light lunch. To make it more substantial as a main course, pair it with chickpeas, beans, eggs, or another protein-rich food.
Sautéed Yogurt Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin K
52.5µg · 44% DV
Vitamin A
270µg · 30% DV
Vitamin C
18mg · 20% DV
B12
0.3µg · 13% DV
Minerals
Copper
0.12mg · 13% DV
Phosphorus
83mg · 12% DV
Calcium
105mg · 11% DV
Iodine
15µg · 10% DV
Potassium ⭐
270mg · 8% DV
Sodium
180mg · 8% DV
Sautéed Yogurt Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed Yogurt Vegetable Salad
To burn the 113 calories in 1 serving (medium) (150 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 Yogurt Vegetable Salad?
Sautéed Yogurt Vegetable Salad is a home-style dish of mixed vegetables softened in a pan and served with yogurt. It is not tied to one specific region or fixed recipe; the vegetables can vary with the season and what is on hand.
Serve it cool or at room temperature as a side or meze, as is common with Turkish-style meals. It pairs well with grilled dishes, rice, or other small plates. The combination makes for a light salad with some protein and calcium from the yogurt; it has 75 calories per 100 g. For a lighter version, use less oil when sautéing and add the yogurt just before serving.
How Nutritious Is Sautéed Yogurt Vegetable Salad?
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 Yogurt Vegetable Salad 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 Yogurt Vegetable Salad Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed Yogurt Vegetable Salad 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
Sautéed Yogurt Vegetable Salad Fat Profile
SATURATED
1.5g
MONOUNSATURATED
3g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.