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Yogurt deli meat salad Calories
Source of protein; high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt deli meat salad (150 g) has 267 calories. That works out to 178 calories per 100 g. It contains 6.1 g of carbs, 13.8 g of protein, 20.1 g of fat and 0.5 g of fiber. Its 1.2 µg of B12 covers 51% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt deli meat salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
267
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
13.8g
· 28% DV
Fat
20.1g
· 26% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 21% · Fat 70%
Yogurt deli meat salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 267 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 7.65 g | 38% |
| Trans fat | 0.12 g | |
| Sodium | 1185 mg | 52% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 13.8 g | 28% |
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 deli meat salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 267 kcal |
| 2 tablespoon (small) | 30 g | 53 kcal |
| 4 tablespoon (medium) | 60 g | 107 kcal |
| 100 g | 100 g | 178 kcal |
| ½ cup (small) | 120 g | 214 kcal |
| 1 pack (medium) | 200 g | 356 kcal |
| 1 cup (large) | 240 g | 427 kcal |
| 1 serving (double) | 300 g | 534 kcal |
Calculated from 178 calories per 100 g.
Frequently Asked Questions About Yogurt deli meat salad
What is in yogurt deli meat salad?
Yogurt deli meat salad usually combines chopped deli meats with yogurt and crisp additions such as pickles, celery, or vegetables. Recipes vary: some include mayonnaise, mustard, herbs, or cheese, so there is no single fixed ingredient list.
How do you make yogurt deli meat salad?
To make yogurt deli meat salad, chop the deli meat and any vegetables into bite-size pieces, then fold them into thick yogurt with herbs or seasoning. Chill it before serving so the flavors blend, and add salt only after tasting.
Which deli meats work best in yogurt deli meat salad?
Yogurt deli meat salad works with ham, turkey, roast beef, salami, or a mix. Choose meats with complementary flavors and avoid combining several very salty varieties, especially if you are adding pickles or olives.
Can you use Greek yogurt in yogurt deli meat salad?
Yes, Greek yogurt works well in yogurt deli meat salad because its thick texture helps keep the dressing creamy rather than runny. Its tangier taste pairs particularly well with ham, turkey, mustard, dill, and chopped pickles.
How do you keep yogurt deli meat salad from getting watery?
Use thick yogurt and drain watery ingredients before mixing them into yogurt deli meat salad. If adding cucumber or pickles, pat them dry; for the freshest texture, stir the dressing through shortly before serving.
How long does yogurt deli meat salad last in the fridge?
Keep yogurt deli meat salad covered in the refrigerator and aim to eat it within a day. Do not leave it sitting out for an extended period, since both the yogurt dressing and ready-to-eat deli meat need to stay cold.
Can you make yogurt deli meat salad ahead of time?
Yes, you can make yogurt deli meat salad a few hours ahead and refrigerate it in a covered container. For the best texture, keep crunchy vegetables separate and mix them in just before serving.
What can you serve with yogurt deli meat salad?
Serve yogurt deli meat salad in sandwiches, wraps, or lettuce cups, or alongside crackers and toasted bread. It also makes a cool side for grilled meat or a simple soup; pair it with less salty sides if the salad is salty.
Can you freeze yogurt deli meat salad?
No, freezing yogurt deli meat salad is not recommended. The yogurt dressing may separate after thawing, while the meat and vegetables can become watery or soft. Make a smaller batch and refrigerate leftovers instead.
How can you make yogurt deli meat salad less salty?
To make yogurt deli meat salad less salty, use a less-salty deli meat and leave out or reduce pickles, olives, and added salt. Adding more plain yogurt and unsalted vegetables can also soften the salty taste.
Yogurt deli meat salad Vitamins & Minerals
Vitamins
B12
1.23µg · 51% DV
B2
0.29mg · 22% DV
B3
3.15mg · 20% DV
B6
0.27mg · 16% DV
Minerals
Sodium
1185mg · 52% DV
Selenium
23µg · 42% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
312mg · 9% DV
Yogurt deli meat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt deli meat salad
To burn the 267 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 deli meat salad?
Yogurt deli meat salad combines chopped deli meats with yogurt in a chilled, savoury dish. Recipes vary, and some versions add vegetables or herbs for extra crunch and freshness; there is no single fixed regional recipe to pin it to.
The tang of the yogurt softens the salty, savoury flavour of the meat, while the mixture stays creamy with more substantial bites throughout. It works as a quick lunch, a picnic side or a cold appetiser, depending on what is added and how it is served. It provides protein, though deli meats can make it high in sodium. For a lighter version, use more yogurt and leaner, less salty meat, and serve it with fresh vegetables or salad greens.
How Nutritious Is Yogurt deli meat 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 deli meat salad Processed?
NOVA 3
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 deli meat salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt deli meat salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Yogurt deli meat salad Fat Profile
SATURATED
7.65g
MONOUNSATURATED
8.4g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.