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Yogurt beet pickle salad Calories
A tangy, creamy salad made with yogurt and pickled beetroot.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt beet pickle salad (200 g) has 120 calories. That works out to 60 calories per 100 g. It contains 15 g of carbs, 5.6 g of protein, 4.6 g of fat and 3 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Yogurt beet pickle salad Nutrition Facts
Selected: 1 cup (medium) · 200 g
120
KCAL / 200G
Carbs
15g
· 5% DV
Protein
5.6g
· 11% DV
Fat
4.6g
· 6% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 18% · Fat 34%
Yogurt beet pickle salad nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 3 g | 11% |
| Protein | 5.6 g | 11% |
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 Yogurt beet pickle salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 120 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 ounce (small) | 28.3 g | 17 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 100 g | 100 g | 60 kcal |
| ½ cup (half) | 100 g | 60 kcal |
| 1 serving (medium) | 150 g | 90 kcal |
| 1 serving (large) | 250 g | 150 kcal |
| 2 cup (double) | 400 g | 240 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Yogurt beet pickle salad
How do you make Yogurt beet pickle salad?
Yogurt beet pickle salad is made by combining drained, chopped pickled beets with plain yogurt and, if you like, garlic. Drain the beets well before mixing so the dressing stays creamy, then chill the salad briefly before serving.
What do you serve with Yogurt beet pickle salad?
Yogurt beet pickle salad pairs well with grilled meat, chicken, roasted vegetables, or a grain-based main dish. Its tangy, creamy flavor also makes it work as a cold side or part of a mezze-style spread.
Can you use canned beets for Yogurt beet pickle salad?
Yes, canned pickled beets can be used in Yogurt beet pickle salad. Drain them thoroughly and taste them before adding anything acidic, since some jars are already quite tart; plain canned beets will give a milder, less tangy result.
Should you rinse the beets for Yogurt beet pickle salad?
Usually, no: you do not need to rinse the pickled beets for Yogurt beet pickle salad. Drain them instead, since rinsing removes some of their tangy flavor; rinse only if the brine tastes unusually salty or sharp.
Can Yogurt beet pickle salad be made ahead?
Yes, you can make Yogurt beet pickle salad ahead and keep it covered in the refrigerator. Stir it before serving, and add crunchy toppings such as nuts at the last moment so they do not soften.
How long does Yogurt beet pickle salad keep in the fridge?
Yogurt beet pickle salad keeps for a few days in a covered container in the refrigerator. Use a clean utensil when serving, and discard it if it has been left out for an extended time or its smell or appearance changes.
Why does Yogurt beet pickle salad turn pink?
Yogurt beet pickle salad turns pink because beet pigments bleed into the yogurt when the two are mixed. The color is normal and does not mean the salad has spoiled; mixing it shortly before serving can keep the color more defined.
Can you make Yogurt beet pickle salad without garlic?
Yes, Yogurt beet pickle salad can be made without garlic. The pickled beets already provide tang, so the salad still has plenty of flavor; add chopped dill or a little black pepper if you want another savory note.
What herbs go well in Yogurt beet pickle salad?
Dill and parsley both go well in Yogurt beet pickle salad. Use them chopped and add them just before serving for a fresh flavor; dill gives the salad a particularly good match for its tangy, yogurt-based dressing.
Can you freeze Yogurt beet pickle salad?
No, freezing Yogurt beet pickle salad is not recommended. The yogurt can separate as it thaws, leaving a watery dressing, and the beet pieces may become soft; make a fresh batch or refrigerate leftovers instead.
Yogurt beet pickle salad Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
Folate
70µg · 18% DV
B2
0.16mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Sodium
700mg · 30% DV
Phosphorus
130mg · 19% DV
Copper
0.16mg · 18% DV
Calcium
160mg · 16% DV
Potassium ⭐
360mg · 11% DV
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 Yogurt beet pickle salad
To burn the 120 calories in 1 cup (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 beet pickle salad?
Yogurt beet pickle salad combines tangy pickled beetroot with the cool, creamy texture of yogurt. It is a simple Turkish-style preparation: the beetroot is chopped or grated and stirred into yogurt, with the proportions shaping whether the result is thick or spoonable.
In Turkey, it is commonly served chilled as a meze or as a side at a home meal, and it also works alongside grilled dishes. Its earthy sweetness and sharp pickle notes balance the yogurt’s mildness. Beetroot provides most of the bulk, while yogurt adds some protein (2.8 g per 100 g). If your pickles are quite salty, drain them well and taste the mixture before adding any extra seasoning.
How Nutritious Is 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 Yogurt beet pickle 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 Yogurt beet pickle salad Contain Allergens?
Contains these allergens:
Which Diets Is 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
Yogurt beet pickle salad Fat Profile
SATURATED
2.8g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.