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Yayla salad Calories
Yogurt-based vegetable salad, refreshing and light
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yayla salad (180 g) has 187 calories. That works out to 104 calories per 100 g. It contains 14.4 g of carbs, 10.8 g of protein, 3.6 g of fat and 2.2 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yayla salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
187
KCAL / 180G
Carbs
14.4g
· 5% DV
Protein
10.8g
· 22% DV
Fat
3.6g
· 5% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 32% · Fat 25%
Yayla salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 10.8 g | 22% |
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 Yayla salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 187 kcal |
| 1 tablespoon (mini) | 15 g | 16 kcal |
| 2 tablespoon (small) | 30 g | 31 kcal |
| 1 piece (half) | 90 g | 94 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (small) | 120 g | 125 kcal |
| 1 serving (large) | 250 g | 260 kcal |
| 1 bottle (jumbo) | 300 g | 312 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Yayla salad
What is Yayla salad made of?
Yayla salad is usually made with yogurt, cucumber and fresh herbs such as dill or mint. Some versions include garlic, and recipes vary by household; it is generally served chilled as a creamy vegetable salad.
How do you make Yayla salad?
To make Yayla salad, stir chopped cucumber into yogurt, then mix in finely chopped dill or mint. Season to taste and chill before serving; loosen the mixture with a little cold water only if you prefer a thinner consistency.
Is Yayla salad the same as tzatziki?
No, Yayla salad is a Turkish yogurt-and-vegetable salad, while tzatziki is a Greek dish with its own customary seasoning and preparation. Both often combine yogurt, cucumber and herbs, so their ingredients can look very similar.
Does Yayla salad contain rice?
Usually, Yayla salad does not contain rice; it is made as a yogurt-and-vegetable salad. Rice is associated with yayla soup, a separate Turkish dish, which is a common source of confusion.
What should you serve with Yayla salad?
Serve Yayla salad chilled alongside grilled meats, kebabs, rice dishes or other savory mains. Its cool, tangy yogurt dressing works especially well with warm, strongly seasoned food.
Can you use Greek yogurt in Yayla salad?
Yes, Greek yogurt works well in Yayla salad and makes the dressing thicker and creamier. If it is too dense to coat the cucumber, stir in a small splash of cold water until it reaches the consistency you like.
How do you keep Yayla salad from getting watery?
To keep Yayla salad from getting watery, remove excess moisture from chopped cucumber and use thick yogurt. Salt the salad close to serving time, since salt draws water out of cucumber as it sits.
Can you make Yayla salad ahead of time?
Yes, you can prepare Yayla salad a few hours ahead and keep it covered in the refrigerator. For the freshest texture, add the cucumber and salt nearer to serving, then stir and check the consistency.
How long does Yayla salad keep in the fridge?
Yayla salad is best eaten within a day when stored covered in the refrigerator. Keep it chilled rather than leaving it at room temperature, and discard it if its smell or appearance changes.
Should you peel the cucumber for Yayla salad?
Peeling cucumber for Yayla salad is optional. Leave the skin on for more texture, or peel it if the skin is tough or you prefer a smoother salad; removing the seeds can also reduce excess liquid.
Yayla salad Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
B12
0.32µg · 13% DV
Vitamin C
11.52mg · 13% DV
B2
0.14mg · 11% DV
Minerals
Sodium
378mg · 16% DV
Phosphorus
112mg · 16% DV
Calcium
140mg · 14% DV
Selenium
5.04µg · 9% DV
Potassium ⭐
306mg · 9% DV
Yayla salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yayla salad
To burn the 187 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 Yayla salad?
Yayla salad is a Turkish-style chilled salad made by combining yoghurt with chopped vegetables and often fresh herbs. Recipes vary from household to household; cucumber and dill are common additions. Its yoghurt base gives it a gentle tang and a creamy, cool texture, while the vegetables bring freshness and crunch.
In Turkey, it is served cold as a meze or alongside everyday meals, especially in warm weather. It also works well as a refreshing side for grilled dishes. The yoghurt contributes protein, while the vegetables keep the salad light; the listed protein is 6 g per 100 g. For a less rich version, use plain yoghurt rather than a thicker strained yoghurt, and add herbs or cucumber for extra freshness.
How Nutritious Is Yayla 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 Yayla 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 Yayla salad Contain Allergens?
Contains these allergens:
Which Diets Is Yayla 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
Yayla salad Fat Profile
SATURATED
2.61g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.