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Yogurt cucumber onion salad Calories
Refreshing salad with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt cucumber onion salad (150 g) has 75 calories. That works out to 50 calories per 100 g. It contains 7.2 g of carbs, 4.9 g of protein, 3.3 g of fat and 0.9 g of fiber. Its 136.5 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Yogurt cucumber onion salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
75
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
4.9g
· 10% DV
Fat
3.3g
· 4% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 25% · Fat 38%
Yogurt cucumber onion salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.11 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0.9 g | 3% |
| Protein | 4.9 g | 10% |
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 cucumber onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 75 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 2 tablespoon (medium) | 30 g | 15 kcal |
| 100 g | 100 g | 50 kcal |
| 1 cup (small) | 120 g | 60 kcal |
| 1 cup (large) | 180 g | 90 kcal |
| 1 serving (large) | 220 g | 110 kcal |
| 1 serving (extra large) | 300 g | 150 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Yogurt cucumber onion salad
How do you make yogurt cucumber onion salad?
Chop the cucumber and onion, then fold them into plain yogurt and season with salt. For a thicker salad, use strained yogurt; mix in the salt just before serving so the cucumber releases less liquid.
Is yogurt cucumber onion salad the same as tzatziki?
No. Tzatziki is usually made with grated cucumber, garlic, and thicker yogurt, and may include lemon or herbs. Yogurt cucumber onion salad keeps the cucumber in pieces and includes onion as a defining ingredient.
How do you keep yogurt cucumber onion salad from getting watery?
Drain chopped cucumber before mixing it with the yogurt, and assemble the salad close to serving time. Add salt at the end, since it draws moisture out of the cucumber and can thin the dressing.
What kind of onion works best in yogurt cucumber onion salad?
Red onion gives yogurt cucumber onion salad a mild, slightly sweet bite and adds color. White or yellow onion works too, but its sharper flavor is more noticeable against the cool yogurt.
Can you use Greek yogurt in yogurt cucumber onion salad?
Yes. Greek yogurt makes yogurt cucumber onion salad thicker and tangier than regular yogurt. If the mixture feels too dense, stir in a spoonful of water rather than adding more cucumber, which could make it watery.
Can you make yogurt cucumber onion salad ahead of time?
You can chop the cucumber and onion and keep them chilled separately, but wait to mix them with the yogurt until shortly before serving. This keeps the salad from loosening as the cucumber releases moisture.
What goes well with yogurt cucumber onion salad?
Yogurt cucumber onion salad pairs well with grilled chicken, lamb, kebabs, and spicy dishes. Its cool, creamy texture also works alongside flatbread or a grain-based main course.
Should you peel cucumbers for yogurt cucumber onion salad?
Peeling is optional. Leave thin-skinned cucumbers unpeeled after washing for extra color and crunch; peel them if the skin is thick, bitter, or unpleasantly waxy.
How long does yogurt cucumber onion salad last in the fridge?
Store yogurt cucumber onion salad in a covered container in the refrigerator and eat it within a day for the best texture. It may separate as it stands; stir it before serving and discard it if left out for an extended time.
Which herbs taste good in yogurt cucumber onion salad?
Dill and mint both complement yogurt cucumber onion salad, while a little black pepper adds warmth. Chop fresh herbs finely and use a light hand so they do not overwhelm the onion and cucumber.
Yogurt cucumber onion salad Vitamins & Minerals
Vitamins
B2
0.21mg · 16% DV
B12
0.38µg · 16% DV
Biotin
3.15µg · 11% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
137mg · 20% DV
Iodine
27µg · 18% DV
Calcium
171mg · 17% DV
Selenium
4.65µg · 8% DV
Potassium ⭐
227mg · 7% DV
Sodium
75mg · 3% DV
Yogurt cucumber onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt cucumber onion salad
To burn the 75 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 cucumber onion salad?
Yogurt cucumber onion salad combines chopped cucumber and onion with yogurt for a simple, cool side. It is at home in Turkish-style cooking: creamy like a yogurt dip, but usually substantial enough to eat with a fork, with crisp cucumber and a little bite from the onion.
Serve it chilled or freshly made alongside grilled food, rice, or beans, or add it to a summer meal as a refreshing contrast to warm, savoury dishes. The yogurt contributes protein and calcium, while cucumber keeps the salad light; it provides 3.3 g of protein per 100 g. If you prefer a gentler onion flavour, slice the onion finely and briefly soak it in cold water before mixing.
How Nutritious Is Yogurt cucumber onion 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 cucumber 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 cucumber onion salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt cucumber 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 cucumber onion salad Fat Profile
SATURATED
2.03g
MONOUNSATURATED
0.92g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.