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Walnut yogurt salad Calories
Source of healthy fats and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Walnut yogurt salad (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 12.8 g of carbs, 10.4 g of protein, 27.5 g of fat and 2.7 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Walnut yogurt salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
333
KCAL / 180G
Carbs
12.8g
· 5% DV
Protein
10.4g
· 21% DV
Fat
27.5g
· 35% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 12% · Fat 73%
Walnut yogurt salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 27.5 g | 35% |
| Saturated fat | 4.46 g | 22% |
| Trans fat | 0.09 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 2.7 g | 10% |
| Protein | 10.4 g | 21% |
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 Cup of Walnut yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 333 kcal |
| 2 tablespoon (small) | 30 g | 56 kcal |
| ½ cup (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 serving (large) | 250 g | 463 kcal |
| 1.5 cup (large) | 270 g | 500 kcal |
| 2 cup (extra large) | 360 g | 666 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Walnut yogurt salad
How do you make walnut yogurt salad?
Walnut yogurt salad is made by mixing plain yogurt with chopped walnuts, then seasoning it to taste. Add crushed garlic for a savory version, and fold in drained cucumber or fresh herbs if you want extra texture and freshness.
What goes in walnut yogurt salad?
Walnut yogurt salad has yogurt and walnuts as its core ingredients. Recipes often add garlic, cucumber, dill, mint, or parsley, but there is no single fixed ingredient list; the additions vary with the cook and the way it will be served.
What kind of yogurt is best for walnut yogurt salad?
Thick plain yogurt works best for walnut yogurt salad because it clings to the walnuts and stays creamy. Greek-style or strained yogurt gives a denser result; if using regular yogurt, drain watery vegetables well before mixing them in.
Can you add garlic to walnut yogurt salad?
Yes, garlic is a common savory addition to walnut yogurt salad. Stir in a little crushed garlic, taste, and add more only if you want a stronger flavor, since raw garlic can quickly overpower the mild yogurt and walnuts.
How do you keep walnut yogurt salad from getting watery?
To keep walnut yogurt salad from getting watery, drain or squeeze grated cucumber before adding it and use thick yogurt. Add salt and fresh herbs shortly before serving, as they draw out moisture when left mixed for a long time.
What do you serve with walnut yogurt salad?
Walnut yogurt salad works as a side for grilled meat or chicken and as part of a mezze-style spread. Serve it with warm flatbread, grains, or other vegetable dishes; its cool, creamy texture also pairs well with spicy mains.
Can you make walnut yogurt salad ahead of time?
Yes, you can mix the yogurt base for walnut yogurt salad ahead and keep it covered in the refrigerator. For the best texture, add the walnuts and any watery vegetables close to serving so they stay crisp and the salad does not loosen.
How long does walnut yogurt salad last in the fridge?
Walnut yogurt salad is best eaten within a day when stored covered in the refrigerator. Cucumber and fresh herbs can make it release water over time; discard it if it has been left unrefrigerated for an extended period.
Should you toast walnuts for walnut yogurt salad?
You can use raw or lightly toasted walnuts in walnut yogurt salad. Toasting brings out a deeper nutty flavor, but let the walnuts cool completely before stirring them into the yogurt so the salad stays cool and creamy.
Is walnut yogurt salad good for you?
Walnut yogurt salad can be a nourishing side: yogurt provides protein, while walnuts contribute unsaturated fats. Keep the portion appropriate and pair it with vegetables or other foods for a more complete meal rather than relying on the salad alone.
Walnut yogurt salad Vitamins & Minerals
Vitamins
Biotin
7.56µg · 25% DV
B2
0.32mg · 25% DV
B12
0.58µg · 24% DV
B5
0.76mg · 15% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.86mg · 37% DV
Phosphorus
248mg · 35% DV
Calcium
256mg · 26% DV
Potassium ⭐
351mg · 10% DV
Sodium
207mg · 9% DV
Walnut yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut yogurt salad
To burn the 333 calories in 1 cup (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 Walnut yogurt salad?
Walnut yogurt salad brings chopped walnuts together with yogurt; herbs or vegetables may be added depending on the household and recipe. It is served cold, either as a side or as part of a spread of small dishes. The yogurt’s gentle tang and creamy texture balance the walnuts’ rich, crunchy bite, making the salad a good partner for grilled foods, vegetables or a simple lunch.
Walnuts contribute most of the fat, while yogurt adds protein, so it is more substantial than a plain vegetable salad. For a lighter version, choose plain yogurt and adjust the amount of walnuts to suit your taste. Stir them in just before serving if you want to keep their crunch.
How Nutritious Is Walnut yogurt 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 Walnut yogurt 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 Walnut yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Walnut yogurt 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
Walnut yogurt salad Fat Profile
SATURATED
4.46g
MONOUNSATURATED
5.72g
POLYUNSATURATED
12.15g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.