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Wheat Yogurt Salad Calories
Yogurt-based, wheat, refreshing, source of protein and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat Yogurt Salad (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 26.1 g of carbs, 7.6 g of protein, 3.8 g of fat and 4 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Wheat Yogurt Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
171
KCAL / 180G
Carbs
26.1g
· 9% DV
Protein
7.6g
· 15% DV
Fat
3.8g
· 5% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 18% · Fat 20%
Wheat Yogurt Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 4 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 Cup of Wheat Yogurt Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 171 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| ½ cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (medium) | 200 g | 190 kcal |
| 1 bottle (large) | 250 g | 238 kcal |
| 1.5 cup (large) | 270 g | 257 kcal |
| 1 bottle (jumbo) | 330 g | 314 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Wheat Yogurt Salad
What is Wheat Yogurt Salad?
Wheat Yogurt Salad is a chilled or cool salad made by combining cooked wheat with yogurt and often fresh vegetables or herbs. Recipes vary, but tender wheat grains and a creamy yogurt dressing give it its characteristic hearty, tangy texture.
How do you make Wheat Yogurt Salad?
To make Wheat Yogurt Salad, cook wheat until tender, drain it well, and let it cool before folding it into seasoned yogurt. Add herbs or chopped vegetables if desired, then chill briefly so the flavors come together.
Which type of wheat works best in Wheat Yogurt Salad?
Whole wheat kernels, often sold as wheat berries or hulled wheat, work well in Wheat Yogurt Salad because they stay pleasantly chewy. Cook them until tender, then drain thoroughly so excess cooking water does not loosen the yogurt.
Can you use bulgur instead of wheat berries in Wheat Yogurt Salad?
Yes, bulgur can replace whole wheat in Wheat Yogurt Salad, but it gives the dish a softer, less chewy texture. Prepare the bulgur separately and let it cool; add yogurt gradually because bulgur can absorb moisture as it sits.
Does the wheat need to be soaked for Wheat Yogurt Salad?
Soaking the wheat before cooking Wheat Yogurt Salad is helpful, especially when using whole kernels, because it can shorten cooking time. Follow the package directions for your wheat, and always cool the cooked grains before mixing them with yogurt.
How do you keep Wheat Yogurt Salad from getting watery?
Drain the cooked wheat well and cool it completely before making Wheat Yogurt Salad. If adding cucumber, remove excess moisture first; thick yogurt also helps the dressing hold its consistency. Keep the salad chilled until serving.
Can Wheat Yogurt Salad be made ahead?
Yes, Wheat Yogurt Salad can be made ahead and refrigerated in a covered container. For the freshest texture, stir in delicate herbs or crunchy toppings shortly before serving, since they can wilt or soften while stored.
How long does leftover Wheat Yogurt Salad keep in the fridge?
Leftover Wheat Yogurt Salad is best eaten within a few days when promptly refrigerated in a sealed container. Discard it if it has been left out for an extended period or develops an unusual smell or appearance.
What goes well with Wheat Yogurt Salad?
Wheat Yogurt Salad pairs well with grilled vegetables, kebabs, or other savory mains, and it can also be served as part of a mezze spread. Its cool, tangy yogurt dressing contrasts nicely with warm, boldly seasoned dishes.
Can Wheat Yogurt Salad be served warm?
Wheat Yogurt Salad is usually served cool, rather than warm. Mixing hot wheat into yogurt can make the dressing runny or uneven, so let the grains cool first; take the finished salad out shortly before serving if you prefer it less cold.
Wheat Yogurt Salad Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.23mg · 18% DV
Biotin
3.78µg · 13% DV
B5
0.63mg · 13% DV
Minerals
Manganese
0.68mg · 30% DV
Phosphorus
153mg · 22% DV
Selenium
9.36µg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
216mg · 6% DV
Sodium
99mg · 4% DV
Wheat Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat Yogurt Salad
To burn the 171 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 Wheat Yogurt Salad?
Wheat Yogurt Salad brings cooked wheat together with yogurt, with cucumber or fresh herbs sometimes added in home-style Turkish versions. It is a cool, simple dish rather than a single fixed recipe, and its consistency can range from thick and spoonable to lightly dressed.
The yogurt tastes gently tangy and creamy, while the wheat stays pleasantly chewy. In Turkey it is commonly served chilled, as a light lunch or alongside grilled foods and other dishes at a shared table; elsewhere, it also works well as a make-ahead salad or side. Yogurt contributes protein, while wheat adds fibre and substance. For a lighter version, use plain low-fat yogurt and add herbs for freshness.
How Nutritious Is Wheat Yogurt Salad?
Nutrient density
Medium
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 Wheat Yogurt 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 Wheat Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Wheat Yogurt Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wheat Yogurt Salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.