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Yogurt, Corn, Pepper and Pickle Salad Calories
A creamy, tangy salad made with yogurt, corn, pepper and pickles.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt, Corn, Pepper and Pickle Salad (150 g) has 119 calories. That works out to 79 calories per 100 g. It contains 15.8 g of carbs, 5.3 g of protein, 3.6 g of fat and 2.1 g of fiber. Its 18 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Yogurt, Corn, Pepper and Pickle Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
119
KCAL / 150G
Carbs
15.8g
· 6% DV
Protein
5.3g
· 11% DV
Fat
3.6g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 18% · Fat 28%
Yogurt, Corn, Pepper and Pickle Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0.08 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 5.3 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 Serving of Yogurt, Corn, Pepper and Pickle Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 119 kcal |
| 2 tablespoon (small) | 30 g | 24 kcal |
| 100 g | 100 g | 79 kcal |
| ½ cup (small) | 100 g | 79 kcal |
| 1 serving (small) | 120 g | 95 kcal |
| 1 cup (chopped) | 180 g | 142 kcal |
| 1 cup (medium) | 200 g | 158 kcal |
| 1 serving (large) | 220 g | 174 kcal |
Calculated from 79 calories per 100 g.
Frequently Asked Questions About Yogurt, Corn, Pepper and Pickle Salad
How do you make Yogurt, Corn, Pepper and Pickle Salad?
To make Yogurt, Corn, Pepper and Pickle Salad, mix drained corn and finely chopped pepper and pickles with yogurt. Season to taste, then chill it before serving for a cool, tangy side.
What goes well with Yogurt, Corn, Pepper and Pickle Salad?
Yogurt, Corn, Pepper and Pickle Salad goes well with grilled chicken, kebabs, burgers, and roasted vegetables. Serve it as a cool side at a barbecue or alongside a simple rice dish.
Can you make Yogurt, Corn, Pepper and Pickle Salad ahead of time?
Yes, you can prep it ahead, but keep the yogurt dressing separate from the chopped vegetables until close to serving. This helps the pepper and pickles stay crisp and keeps the salad from turning watery.
How long does Yogurt, Corn, Pepper and Pickle Salad last in the fridge?
Yogurt, Corn, Pepper and Pickle Salad usually keeps for 1–2 days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it has been left out for a long time or its smell changes.
Can you use Greek yogurt in Yogurt, Corn, Pepper and Pickle Salad?
Yes, Greek yogurt works well and gives Yogurt, Corn, Pepper and Pickle Salad a thicker, creamier dressing. If it feels too dense, loosen it with a spoonful of plain yogurt before mixing.
Should the corn be cooked for Yogurt, Corn, Pepper and Pickle Salad?
Yes, use cooked corn that has cooled completely. Drain canned corn well, or boil fresh kernels and let them cool; warm corn can loosen the yogurt dressing.
What kind of pepper works best in Yogurt, Corn, Pepper and Pickle Salad?
Sweet bell pepper is the best fit for Yogurt, Corn, Pepper and Pickle Salad because its crunch and mild flavor balance the tangy pickles. Use a hot pepper only if you want noticeable heat.
Can you add mayonnaise to Yogurt, Corn, Pepper and Pickle Salad?
Yes, a little mayonnaise can make Yogurt, Corn, Pepper and Pickle Salad richer, but it is optional. Keep yogurt as the main dressing if you want the salad to taste fresh and tangy.
Can you freeze Yogurt, Corn, Pepper and Pickle Salad?
No, freezing is not recommended. The yogurt can separate as it thaws, while the pepper and pickles may become soft; make the salad fresh and keep leftovers refrigerated instead.
How do you stop Yogurt, Corn, Pepper and Pickle Salad from getting watery?
Drain the corn and pickles thoroughly, and pat washed pepper dry before chopping. For the firmest texture, mix in the yogurt shortly before serving rather than letting it sit on the vegetables.
Yogurt, Corn, Pepper and Pickle Salad Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
B12
0.42µg · 18% DV
Vitamin K
21µg · 18% DV
B2
0.2mg · 15% DV
Minerals
Sodium
525mg · 23% DV
Phosphorus
137mg · 20% DV
Calcium
113mg · 11% DV
Copper
0.09mg · 10% DV
Potassium ⭐
270mg · 8% DV
Yogurt, Corn, Pepper and Pickle Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt, Corn, Pepper and Pickle Salad
To burn the 119 calories in 1 serving (medium) (150 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, Corn, Pepper and Pickle Salad?
Yogurt, Corn, Pepper and Pickle Salad combines yogurt with sweet corn, fresh pepper and chopped pickles. It is an easy, chilled salad rather than a dish tied to one particular regional tradition. The yogurt makes it creamy, while the pickles bring a sharp, briny bite; corn adds sweetness and the pepper keeps the texture fresh and crisp.
Serve it cold as a side for grilled food, alongside a simple lunch, or as part of a casual spread. Its yogurt-and-vegetable base makes it relatively light, though it is not especially protein-rich. For a looser, lighter dressing, use plain yogurt rather than a thick strained style, and drain the pickles well so their brine does not thin the salad.
How Nutritious Is Yogurt, Corn, Pepper and Pickle 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 Yogurt, Corn, Pepper and 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, Corn, Pepper and Pickle Salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt, Corn, Pepper and 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, Corn, Pepper and Pickle Salad Fat Profile
SATURATED
1.88g
MONOUNSATURATED
0.98g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.