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Yogurt lemon salad Calories
Light, refreshing yogurt-based salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt lemon salad (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 8.6 g of carbs, 4.7 g of protein, 5.6 g of fat and 1.4 g of fiber. Its 25.2 µg of Vitamin K covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yogurt lemon salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
104
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
4.7g
· 9% DV
Fat
5.6g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 18% · Fat 49%
Yogurt lemon salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 3.33 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 212 mg | 9% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 4.7 g | 9% |
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 lemon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 104 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 piece (half) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 120 g | 70 kcal |
| 1 serving (medium) | 150 g | 87 kcal |
| 1 serving (large) | 250 g | 145 kcal |
| 1 cup (large) | 260 g | 151 kcal |
| 1 bottle (jumbo) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Yogurt lemon salad
How do you make yogurt lemon salad?
Make yogurt lemon salad by stirring lemon juice and a little salt into plain yogurt until smooth, then folding in the salad ingredients. Add the lemon gradually and taste as you go. Toss everything together shortly before serving for the freshest texture.
What should you serve with yogurt lemon salad?
Yogurt lemon salad pairs well with grilled chicken, kebabs, roasted vegetables, or other savory mains. Its cool, tangy dressing works especially well alongside foods with smoky or rich flavors, and it can also be served as a light side at lunch.
Why does yogurt lemon salad turn watery?
Yogurt lemon salad often turns watery because cut vegetables release liquid, especially after salt is added. Dry washed ingredients well, drain watery vegetables, and mix them with the yogurt shortly before serving. Thick yogurt can also help the dressing cling to the ingredients.
Can you make yogurt lemon salad ahead of time?
Yes, you can prepare the yogurt dressing and chop the salad ingredients ahead, but store them separately in the refrigerator. Combine them shortly before serving so the vegetables stay crisp and do not dilute the lemony yogurt.
Does lemon juice curdle the yogurt in yogurt lemon salad?
No, a modest amount of lemon juice usually does not curdle yogurt in yogurt lemon salad. Stir it in gradually rather than pouring in a lot at once; too much juice can make the dressing overly sharp and thin.
Can you use Greek yogurt in yogurt lemon salad?
Yes, Greek yogurt works well in yogurt lemon salad and gives the dressing a thicker, creamier texture. If it seems too thick to coat the ingredients, loosen it with a small splash of water or lemon juice.
What herbs go well in yogurt lemon salad?
Dill, mint, and parsley all complement yogurt lemon salad. Choose one or combine a small amount of two herbs so they do not overwhelm the lemon and yogurt. Add delicate fresh herbs close to serving time for a brighter flavor.
How long does yogurt lemon salad keep in the fridge?
Yogurt lemon salad is best eaten fresh, but leftovers can be kept covered in the refrigerator and eaten the next day. The vegetables may soften and release liquid while stored, so stir the salad before serving and discard it if it has been left out for hours.
Can you add garlic to yogurt lemon salad?
Yes, garlic is a common savory addition to yogurt lemon salad. Stir in a little finely grated or crushed garlic, then taste before adding more, since its flavor becomes stronger as the salad sits.
Which vegetables work best in yogurt lemon salad?
Cucumber and crisp leafy greens work well in yogurt lemon salad because their fresh flavor suits the tangy dressing. Dry them thoroughly after washing, and drain cucumber if it is especially juicy, so the salad does not become diluted.
Yogurt lemon salad Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
B12
0.4µg · 17% DV
B2
0.2mg · 15% DV
Vitamin C
11.52mg · 13% DV
Minerals
Phosphorus
133mg · 19% DV
Calcium
173mg · 17% DV
Potassium ⭐
328mg · 10% DV
Sodium
212mg · 9% DV
Yogurt lemon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt lemon salad
To burn the 104 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 lemon salad?
Yogurt lemon salad is a simple, Turkish-style salad of vegetables tossed or dressed with yogurt and lemon. The vegetables can vary from one home or recipe to another; the creamy yogurt and bright citrus give it its refreshing character.
In Turkey, it is often served chilled alongside a meal or as part of a spread of small dishes, especially in warmer weather. It also makes an easy side for grilled foods, rice or flatbread, wherever you live. Light and fresh rather than rich, it provides 58 calories per 100 g. For a lighter dressing, use lower-fat yogurt, and mix the salad shortly before serving so it stays fresh.
How Nutritious Is Yogurt lemon 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 lemon 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 lemon salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt lemon 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 lemon salad Fat Profile
SATURATED
3.33g
MONOUNSATURATED
1.48g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.