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Yogurt baked vegetable sauté Calories
Vegetable-rich and a source of fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt baked vegetable sauté (200 g) has 164 calories. That works out to 82 calories per 100 g. It contains 16.4 g of carbs, 6.2 g of protein, 9 g of fat and 4.8 g of fiber. Its 41 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt baked vegetable sauté Nutrition Facts
Selected: 1 serving (medium) · 200 g
164
KCAL / 200G
Carbs
16.4g
· 6% DV
Protein
6.2g
· 12% DV
Fat
9g
· 12% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 14% · Fat 48%
Yogurt baked vegetable sauté nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 4.8 g | 17% |
| Protein | 6.2 g | 12% |
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 Yogurt baked vegetable sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 164 kcal |
| 1 tablespoon (chopped) | 20 g | 16 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (chopped) | 130 g | 107 kcal |
| 1 serving (small) | 150 g | 123 kcal |
| 1 piece (whole) | 250 g | 205 kcal |
| 1 serving (large) | 280 g | 230 kcal |
| 1 serving (extra large) | 350 g | 287 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Yogurt baked vegetable sauté
How do you make yogurt baked vegetable sauté?
To make yogurt baked vegetable sauté, roast chopped vegetables until tender, then serve them with yogurt rather than baking the yogurt with them. Cutting the vegetables into similar-sized pieces helps them cook evenly; season them before roasting.
Which vegetables work best in yogurt baked vegetable sauté?
Firm vegetables that roast without turning mushy work well in yogurt baked vegetable sauté, including zucchini, eggplant, peppers, onions, and carrots. Cut dense vegetables smaller than quick-cooking ones so everything finishes at about the same time.
Should you add yogurt before baking yogurt baked vegetable sauté?
No, add the yogurt to yogurt baked vegetable sauté after the vegetables come out of the oven. High heat can make yogurt separate and release liquid; let the vegetables cool briefly, then spoon the yogurt over them or serve it alongside.
How do you stop yogurt baked vegetable sauté from getting soggy?
Spread the vegetables out in a single layer to keep yogurt baked vegetable sauté from steaming and turning soggy. Dry washed vegetables well, avoid crowding the pan, and keep the yogurt separate until serving.
What can you serve with yogurt baked vegetable sauté?
Yogurt baked vegetable sauté pairs well with rice, flatbread, or grains such as bulgur. For a more substantial meal, serve it alongside lentils, chickpeas, or grilled chicken; the cool yogurt also works as a sauce for the side.
Can you make yogurt baked vegetable sauté ahead of time?
Yes, you can roast the vegetables for yogurt baked vegetable sauté ahead and refrigerate them separately from the yogurt. Reheat the vegetables shortly before serving, then add fresh yogurt so the sauce stays creamy.
How long does yogurt baked vegetable sauté last in the fridge?
Yogurt baked vegetable sauté keeps in a covered container in the refrigerator for about three days. For the best texture, store the roasted vegetables and yogurt separately, and combine only the portion you plan to eat.
Can you freeze yogurt baked vegetable sauté?
You can freeze the roasted vegetables from yogurt baked vegetable sauté, but freezing the dish with yogurt mixed in can leave it watery or grainy after thawing. Freeze the vegetables alone and add fresh yogurt when serving.
Can you use Greek yogurt in yogurt baked vegetable sauté?
Yes, Greek yogurt works well in yogurt baked vegetable sauté and gives the topping a thicker, tangier texture. If it seems too thick to spoon over the vegetables, stir in a little water or lemon juice.
Is yogurt baked vegetable sauté a healthy meal?
Yogurt baked vegetable sauté can be a nourishing meal because it combines vegetables with yogurt, but how filling it is depends on the portion and what you serve with it. Add beans or another protein-rich side for a more substantial plate.
Yogurt baked vegetable sauté Vitamins & Minerals
Vitamins
Vitamin C
41mg · 46% DV
Vitamin K
25.6µg · 21% DV
B6
0.32mg · 19% DV
B2
0.24mg · 18% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
142mg · 20% DV
Manganese
0.38mg · 17% DV
Calcium
164mg · 16% DV
Potassium ⭐
516mg · 15% DV
Sodium
270mg · 12% DV
Yogurt baked vegetable sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt baked vegetable sauté
To burn the 164 calories in 1 serving (medium) (200 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 Yogurt baked vegetable sauté?
Yogurt baked vegetable sauté is a home-style dish of mixed vegetables, sautéed and then baked, served with yogurt. The exact mix varies with the season and what is on hand, so the vegetables can bring a range of colours and textures. It fits comfortably into everyday Turkish cooking, where yogurt often accompanies cooked vegetables.
Baking softens the vegetables and may brown their edges, while cool, tangy yogurt balances their savoury flavour. Serve it as a light lunch, a side with a main dish, or part of a shared spread; bread or grains make it more substantial. The vegetables provide fibre, and keeping the sauté oil modest is an easy way to make the plate lighter. Add the yogurt at serving time for a fresh contrast.
How Nutritious Is Yogurt baked vegetable sauté?
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 Yogurt baked vegetable sauté 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 Yogurt baked vegetable sauté Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt baked vegetable sauté 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
Yogurt baked vegetable sauté Fat Profile
SATURATED
1.7g
MONOUNSATURATED
5.1g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.