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Yogurt Caramelized Onion Salad Calories
Yogurt-based salad with protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt Caramelized Onion Salad Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
8.8g
· 35%
Protein
4.1g
· 16%
Fat
5.6g
· 49%
Fiber
1g
Yogurt Caramelized Onion Salad Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
B12
0.3µg · 13% DV
Biotin
2.5µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
105mg · 15% DV
Calcium
130mg · 13% DV
Iodine
18µg · 12% DV
Sodium
180mg · 8% DV
Yogurt Caramelized Onion Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt Caramelized Onion 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 Caramelized Onion Salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Caramelized Onion 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 Caramelized Onion Salad Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.55g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Yogurt Caramelized Onion Salad
Yogurt Caramelized Onion Salad — Frequently Asked Questions
Can yogurt caramelized onion salad be made ahead?
Yes, but the onions may release some moisture into the yogurt as it sits. For the best texture, cool the caramelized onions completely and mix them into the yogurt close to serving time.
Should caramelized onions be added to the yogurt while hot?
No. Hot onions can make the yogurt thin or appear curdled, so let them cool to room temperature first.
How long does yogurt caramelized onion salad keep in the fridge?
Keep it in a sealed container in the refrigerator and use it within about 2 days. It is safer not to refrigerate leftovers that have sat at room temperature for an extended time during serving.
Can yogurt caramelized onion salad be frozen?
Freezing the finished salad is not ideal because yogurt can separate and become watery after thawing. Freeze the caramelized onions on their own, then combine them with fresh yogurt later.
Why can caramelized onion salad taste overly sweet?
Slow cooking brings out the onion's natural sweetness. Lemon, garlic, herbs, or a small amount of salt can add contrast and make the flavor taste more balanced.
What goes well with yogurt caramelized onion salad?
It works especially well with grilled chicken, meatballs, roasted vegetables, lentil dishes, or flatbreads. The yogurt's tang balances the sweet, savory depth of the onions.
How is it different from a yogurt salad made with raw onions?
Caramelized onions are soft, sweet, and mellow, while raw onions are crisp and pungent. Cooking changes both the onion's texture and its perceived sharpness.
Is yogurt caramelized onion salad a good post-workout food?
It can fit into a post-workout meal, with yogurt contributing protein and onions adding flavor and carbohydrate. For a more complete recovery meal, pair it with a substantial protein food or a whole-grain side.
Can eating this salad at night cause discomfort?
Many people can eat it in the evening without a problem, but onions may worsen bloating, gas, or reflux in sensitive individuals. If that applies to you, choose a smaller portion and avoid making it very spicy.
Can people with lactose intolerance or a milk allergy eat it?
People with a milk allergy should avoid this salad because it contains dairy yogurt. Those with lactose intolerance may tolerate a version made with lactose-free yogurt, depending on their individual sensitivity.
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Nutrition data compiled from USDA FoodData Central and scientific sources.