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Yogurt Cress Vegetable and Corn Salad Calories
Yogurt-based, fiber-rich vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt Cress Vegetable and Corn Salad (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 25.4 g of carbs, 7.6 g of protein, 8.6 g of fat and 4 g of fiber. Its 55.8 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Yogurt Cress Vegetable and Corn Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
202
KCAL / 180G
Carbs
25.4g
· 9% DV
Protein
7.6g
· 15% DV
Fat
8.6g
· 11% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 15% · Fat 36%
Yogurt Cress Vegetable and Corn Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.66 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 25.4 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 7.6 g | 15% |
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 Cress Vegetable and Corn Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 202 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| ½ cup (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 150 g | 168 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 1.5 cup (large) | 270 g | 302 kcal |
| 2 cup (extra large) | 360 g | 403 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Yogurt Cress Vegetable and Corn Salad
How do you make Yogurt Cress Vegetable and Corn Salad?
Combine well-drained mixed vegetables and corn with chopped, dried cress, then fold in yogurt, salt, and garlic if desired. Add the cress and yogurt shortly before serving so the leaves stay fresh and the salad does not turn watery.
Can you use watercress in Yogurt Cress Vegetable and Corn Salad?
Yes, watercress can be used in Yogurt Cress Vegetable and Corn Salad, though its peppery flavor may be stronger than that of garden cress. Wash and dry it thoroughly, remove any tough stems, and chop it just before mixing.
Can you make Yogurt Cress Vegetable and Corn Salad with canned mixed vegetables?
Yes, canned mixed vegetables work well in Yogurt Cress Vegetable and Corn Salad because they are already cooked. Drain them thoroughly before mixing; their liquid can loosen the yogurt dressing and make the salad watery.
What should you serve with Yogurt Cress Vegetable and Corn Salad?
Yogurt Cress Vegetable and Corn Salad pairs well with grilled chicken, kebabs, meatballs, and roasted vegetables. Its cool, creamy texture also works as a side dish for a picnic or a spread of other salads.
How do you keep Yogurt Cress Vegetable and Corn Salad from getting watery?
Drain the vegetables and corn well, and dry the cress before chopping it. Mix in the yogurt close to serving time; adding salt early can draw moisture from the vegetables and thin the dressing.
Can you prepare Yogurt Cress Vegetable and Corn Salad ahead of time?
Yes, you can prepare the mixed vegetables and corn ahead and refrigerate them. For the freshest texture, keep the cress and yogurt separate until shortly before serving, then combine everything.
How long does Yogurt Cress Vegetable and Corn Salad last in the fridge?
Keep Yogurt Cress Vegetable and Corn Salad covered in the refrigerator and aim to eat it within one to two days for the best texture. The cress softens as it sits, even when the salad is kept cold.
Can you use frozen corn in Yogurt Cress Vegetable and Corn Salad?
Yes, thawed frozen corn works in Yogurt Cress Vegetable and Corn Salad. Cook it according to the package directions if needed, cool it completely, and drain off excess water before adding it to the yogurt.
How can you make Yogurt Cress Vegetable and Corn Salad more filling?
Add cooked chickpeas, chopped hard-boiled egg, or shredded chicken to make Yogurt Cress Vegetable and Corn Salad more substantial. Let any cooked ingredients cool first so they do not warm the yogurt or soften the cress.
Is Yogurt Cress Vegetable and Corn Salad the same as Russian salad?
No, Yogurt Cress Vegetable and Corn Salad is not the same as Russian salad. This salad features cress and corn with a yogurt dressing, while Russian salad is typically built around diced vegetables and a mayonnaise-based dressing.
Yogurt Cress Vegetable and Corn Salad Vitamins & Minerals
Vitamins
Vitamin K
55.8µg · 47% DV
Vitamin C
27.36mg · 30% DV
B12
0.54µg · 23% DV
B2
0.29mg · 22% DV
Minerals
Phosphorus
184mg · 26% DV
Copper
0.2mg · 22% DV
Calcium
202mg · 20% DV
Iodine
27µg · 18% DV
Sodium
333mg · 14% DV
Potassium ⭐
428mg · 13% DV
Yogurt Cress Vegetable and Corn Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Cress Vegetable and Corn Salad
To burn the 202 calories in 1 cup (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 Yogurt Cress Vegetable and Corn Salad?
Yogurt cress vegetable and corn salad brings together watercress, mixed vegetables such as peas and carrots, sweetcorn and a yogurt dressing. It is a home-style combination rather than a dish with one clearly established regional origin, and it fits naturally among the chilled salads and sides found at Turkish-inspired tables.
The yogurt’s gentle tang balances sweet corn and watercress’s peppery, leafy bite. The vegetables are tender, the kernels add a little pop, and the dressing makes the salad creamy without being heavy. Serve it cold alongside grilled food, roasted vegetables or a simple lunch; it also works as part of a shared spread. Vegetables and corn contribute fibre, while yogurt adds some protein. For a lighter dressing, use plain yogurt and add only enough to coat the ingredients.
How Nutritious Is Yogurt Cress Vegetable and Corn 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 Cress Vegetable and Corn 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 Cress Vegetable and Corn Salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Cress Vegetable and Corn 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 Cress Vegetable and Corn Salad Fat Profile
SATURATED
2.66g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.