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Strained yogurt beet pickle salad Calories
Protein- and probiotic-containing beet salad with high sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Strained yogurt beet pickle salad (150 g) has 114 calories. That works out to 76 calories per 100 g. It contains 13.1 g of carbs, 7.8 g of protein, 3.5 g of fat and 2.3 g of fiber. Its 0.6 µg of B12 covers 24% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Strained yogurt beet pickle salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
114
KCAL / 150G
Carbs
13.1g
· 5% DV
Protein
7.8g
· 16% DV
Fat
3.5g
· 4% 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 46% · Protein 27% · Fat 27%
Strained yogurt beet pickle salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 744 mg | 32% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 7.8 g | 16% |
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 Strained yogurt beet pickle salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 114 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 4 tablespoon (medium) | 60 g | 46 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (chopped) | 130 g | 99 kcal |
| 1 serving (large) | 220 g | 167 kcal |
| 1 serving (extra large) | 300 g | 228 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Strained yogurt beet pickle salad
How do you make Strained yogurt beet pickle salad?
To make Strained yogurt beet pickle salad, drain and dice the pickled beets, then fold them into strained yogurt. Add minced garlic if you like, and taste before adding salt because the pickles can already make the salad quite salty.
What do you serve with Strained yogurt beet pickle salad?
Strained yogurt beet pickle salad works as a cold side or mezze with grilled meats, kebabs, roasted vegetables, or a grain-based meal. Its tangy beets and creamy yogurt pair especially well with richly seasoned or smoky main dishes.
Can you make Strained yogurt beet pickle salad ahead of time?
Yes, you can prepare Strained yogurt beet pickle salad a few hours ahead and refrigerate it covered. For the firmest texture, keep the drained beets and yogurt separate and mix them shortly before serving so the salad is less likely to turn watery.
Why does Strained yogurt beet pickle salad turn watery?
Strained yogurt beet pickle salad turns watery when the beets have not been drained well or the yogurt releases liquid while sitting. Drain the pickles thoroughly, and mix the ingredients close to serving time to keep the salad thick.
Can you use fresh beets in Strained yogurt beet pickle salad?
Yes, cooked fresh beets can replace pickled beets in Strained yogurt beet pickle salad, but the result will be milder and less tangy. Cool and drain the cooked beets first, then add a little vinegar or lemon if you want a sharper flavor.
Is Strained yogurt beet pickle salad fermented?
Not necessarily. Strained yogurt beet pickle salad contains pickled beets, but some pickles are vinegar-pickled rather than fermented. The yogurt may contain live cultures, though heating it or using yogurt without live cultures changes that; the salad itself is not automatically a fermented food.
How do you keep Strained yogurt beet pickle salad from being too salty?
To make Strained yogurt beet pickle salad less salty, drain the beets well and briefly rinse them if needed, then skip added salt. Mixing in more strained yogurt can soften the salty taste, although rinsing also reduces some of the pickles’ tang.
How long does Strained yogurt beet pickle salad last in the fridge?
Keep Strained yogurt beet pickle salad covered in the refrigerator and aim to eat it within two days. Use a clean serving utensil and do not leave it sitting out for a long time; discard it if it develops an unusual smell or appearance.
Can you use Greek yogurt for Strained yogurt beet pickle salad?
Yes, thick Greek yogurt can stand in for strained yogurt in Strained yogurt beet pickle salad. If your yogurt is loose, drain it first so the beets do not make the finished salad runny.
Does Strained yogurt beet pickle salad need garlic?
No, garlic is optional in Strained yogurt beet pickle salad. It adds a savory bite that suits the tangy beets and yogurt, but you can leave it out or use a small amount of dill or olive oil for a gentler flavor.
Strained yogurt beet pickle salad Vitamins & Minerals
Vitamins
B12
0.57µg · 24% DV
B2
0.27mg · 21% DV
Folate
81µg · 20% DV
B5
0.51mg · 10% DV
Minerals
Sodium
744mg · 32% DV
Phosphorus
158mg · 23% DV
Calcium
179mg · 18% DV
Iodine
23µg · 15% DV
Potassium ⭐
380mg · 11% DV
Strained yogurt beet pickle salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt beet pickle salad
To burn the 114 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 Strained yogurt beet pickle salad?
Strained yogurt beet pickle salad brings chopped or sliced pickled beetroot together with thick strained yogurt. It is a Turkish-style cold salad: the beet’s sweet-sour tang and pickle seasoning meet the yogurt’s cool, creamy texture. Garlic or fresh herbs can be added, depending on the cook.
Serve it as a meze or side dish, often alongside grilled food, beans, or bread. The yogurt contributes protein and the beet adds some fibre, while the pickling can make the salad high in sodium. For a milder, less salty version, drain and rinse the beet before mixing, and keep the yogurt plain so its tang balances the pickle.
How Nutritious Is Strained yogurt beet pickle 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 Strained yogurt beet pickle salad Processed?
NOVA 3
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 Strained yogurt beet pickle salad Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt beet pickle 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
Strained yogurt beet pickle salad Fat Profile
SATURATED
2.07g
MONOUNSATURATED
0.93g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.