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Yogurt Green Olive Salad Calories
Protein and healthy-fat rich mezze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Yogurt Green Olive Salad has 105 calories. It contains 4.8 g of carbs, 3.4 g of protein, 8.1 g of fat and 1.2 g of fiber. Its 0.4 µg of B12 covers 16% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Yogurt Green Olive Salad Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
4.8g
· 2% DV
Protein
3.4g
· 7% DV
Fat
8.1g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 13% · Fat 69%
Yogurt Green Olive Salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 490 mg | 21% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 3.4 g | 7% |
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 Green Olive Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 105 kcal |
| 2 tablespoon (small) | 30 g | 32 kcal |
| 0.25 cup (small) | 60 g | 63 kcal |
| 100 g | 100 g | 105 kcal |
| ½ cup (large) | 120 g | 126 kcal |
| 1 pack (large) | 150 g | 158 kcal |
| 1 cup (extra large) | 240 g | 252 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Yogurt Green Olive Salad
How do you make yogurt green olive salad?
Yogurt green olive salad is made by stirring chopped, pitted green olives into yogurt. Add garlic, olive oil, or chopped herbs if you like, then chill it briefly so the flavors come together before serving.
What goes into yogurt green olive salad?
Yogurt and green olives are the essentials in yogurt green olive salad. Many versions also include garlic, olive oil, dill, or walnuts; season cautiously because brined olives can already make the salad quite salty.
Should you rinse the olives for yogurt green olive salad?
Yes, drain and briefly rinse brined olives if you want to reduce their saltiness. Drain them well before mixing so excess water does not make the yogurt green olive salad runny.
What kind of yogurt works best in yogurt green olive salad?
Thick Greek-style yogurt makes yogurt green olive salad creamy and helps it hold its shape. Plain regular yogurt works too, but drain it first if it is watery.
Do you remove the pits before making yogurt green olive salad?
Yes, pit the olives before chopping and mixing them into yogurt green olive salad. This makes the dish easier and safer to eat, especially when serving it as a shared dip.
Can you make yogurt green olive salad ahead of time?
Yes, you can prepare yogurt green olive salad ahead and keep it covered in the refrigerator. For the best texture, stir it before serving and add crunchy toppings such as walnuts at the last moment.
How long does yogurt green olive salad last in the fridge?
Yogurt green olive salad keeps for about 2–3 days in a covered container in the refrigerator. Do not leave it out for extended periods, and discard it if its smell or appearance changes noticeably.
What do you serve with yogurt green olive salad?
Serve yogurt green olive salad with warm bread, pita, grilled meats, or other mezze. Its salty, tangy flavor also works as a dip, so offer it alongside plain crackers or sliced vegetables.
Can you use black olives in yogurt green olive salad?
Yes, black olives can replace green olives, but they give yogurt green olive salad a milder, often less briny flavor. Taste before adding salt, since the saltiness varies between olive types and brands.
Is yogurt green olive salad healthy?
Yogurt green olive salad provides protein from yogurt and mostly unsaturated fats from olives. Brined olives can contribute a substantial amount of salt, so rinsing them and keeping the portion moderate can help.
Yogurt Green Olive Salad Vitamins & Minerals
Vitamins
B12
0.38µg · 16% DV
B2
0.16mg · 12% DV
B5
0.38mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Sodium
490mg · 21% DV
Phosphorus
88mg · 13% DV
Calcium
108mg · 11% DV
Iodine
14µg · 9% DV
Potassium ⭐
105mg · 3% DV
Yogurt Green Olive Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Green Olive Salad
To burn the 105 calories in 100 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 Green Olive Salad?
Yogurt Green Olive Salad brings chopped green olives together with yogurt in a simple, Turkish-style mezze. It may be seasoned with garlic, herbs or spices, and its texture can range from loosely dressed to thick and scoopable. The olives’ briny, slightly bitter bite contrasts with the cool tang and creaminess of the yogurt.
Serve it as part of a mezze spread, alongside grilled food, or with bread for scooping; it also works as a savoury breakfast side. Olives contribute much of the fat, while yogurt adds some protein, so the exact balance depends on the ingredients and portion. For a lighter version, choose plain lower-fat yogurt and taste before adding salt, since the olives may already be quite salty.
How Nutritious Is Yogurt Green Olive 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 Green Olive 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 Green Olive Salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Green Olive 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
✓ Suitable
Low FODMAP
— Not suitable
Yogurt Green Olive Salad Fat Profile
SATURATED
1.65g
MONOUNSATURATED
5.08g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.