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Yogurt pasta mixed salad Calories
Yogurt-dressed pasta salad with mixed vegetables
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt pasta mixed salad (180 g) has 239 calories. That works out to 133 calories per 100 g. It contains 36.2 g of carbs, 8.1 g of protein, 6.8 g of fat and 2.9 g of fiber. Its 18.9 µg of Selenium covers 34% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Yogurt pasta mixed salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
239
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
8.1g
· 16% DV
Fat
6.8g
· 9% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 14% · Fat 25%
Yogurt pasta mixed salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 239 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 2.9 g | 10% |
| Protein | 8.1 g | 16% |
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 pasta mixed salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 239 kcal |
| 1 tablespoon (small) | 20 g | 27 kcal |
| ½ cup (small) | 90 g | 120 kcal |
| 100 g | 100 g | 133 kcal |
| 1 serving (small) | 150 g | 200 kcal |
| 1 serving (large) | 250 g | 333 kcal |
| 1.5 cup (large) | 270 g | 359 kcal |
| 1 pack (medium) | 300 g | 399 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Yogurt pasta mixed salad
What is Yogurt pasta mixed salad made of?
Yogurt pasta mixed salad is made with cooked pasta, a yogurt-based dressing, and chopped vegetables. Common additions include cucumber, corn, peas, carrots, or pickles, but the vegetable mix varies from one home recipe to another.
How do you make Yogurt pasta mixed salad without the pasta turning mushy?
Cook the pasta just until tender but still firm, then drain it thoroughly and let it cool before adding the dressing. Overcooking and mixing yogurt into warm pasta can leave Yogurt pasta mixed salad soft and watery.
Can Greek yogurt be used in Yogurt pasta mixed salad?
Yes, Greek yogurt works in Yogurt pasta mixed salad and gives the dressing a thicker, tangier texture. If it is too thick to coat the pasta, stir in a small splash of water or milk rather than adding more dressing all at once.
Does Yogurt pasta mixed salad need mayonnaise?
No, Yogurt pasta mixed salad does not need mayonnaise; yogurt alone can dress the pasta and vegetables. Mayonnaise is an optional addition for a richer, more familiar deli-style taste, not a requirement for the salad to hold together.
Which vegetables work best in Yogurt pasta mixed salad?
Cucumber, corn, peas, carrots, and pickles work well in Yogurt pasta mixed salad because they add crunch, sweetness, or tang. Drain cooked or canned vegetables well, and remove excess liquid from watery ingredients before mixing.
Can you add chicken or tuna to Yogurt pasta mixed salad?
Yes, cooked chicken or drained tuna can turn Yogurt pasta mixed salad into a more substantial meal. Add either ingredient cold and in small pieces, and keep the finished salad refrigerated until serving.
Is Yogurt pasta mixed salad suitable for meal prep?
Yes, Yogurt pasta mixed salad can be prepared ahead for meals, but it keeps its best texture when the dressing is stored separately and mixed in shortly before eating. Keep both parts chilled during storage.
How long does Yogurt pasta mixed salad last in the refrigerator?
Yogurt pasta mixed salad usually keeps for 1–2 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it has been left at room temperature for an extended period.
Can Yogurt pasta mixed salad be frozen?
No, freezing Yogurt pasta mixed salad is not recommended. The yogurt dressing can separate as it thaws, while the pasta and vegetables may become watery or mushy, so it is best made in a quantity you can refrigerate and eat soon.
Is Yogurt pasta mixed salad a traditional Turkish dish?
Yogurt pasta mixed salad is a familiar home-style salad in Turkey, often served cold at gatherings, but it does not have one fixed traditional recipe. The vegetables and whether mayonnaise is added vary between households.
Yogurt pasta mixed salad Vitamins & Minerals
Vitamins
B2
0.22mg · 17% DV
Vitamin K
16.56µg · 14% DV
B1
0.16mg · 13% DV
B12
0.32µg · 13% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
164mg · 23% DV
Iodine
29µg · 19% DV
Sodium
432mg · 19% DV
Potassium ⭐
230mg · 7% DV
Yogurt pasta mixed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt pasta mixed salad
To burn the 239 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 pasta mixed salad?
Yogurt pasta mixed salad is a Turkish-style cold salad made with cooked pasta, yogurt and assorted vegetables. It is a familiar home-cooked dish, with recipes varying from one household to another; the yogurt gives the ingredients a cool, creamy dressing. It is usually served chilled as a side dish or as part of a spread for guests, and travels well to potlucks and picnics. Pasta makes it mainly a source of carbohydrates, while yogurt contributes some protein and the vegetables add a little fibre. For a lighter version, use plain yogurt and increase the vegetables, or serve a smaller portion alongside fresh greens.
How Nutritious Is Yogurt pasta mixed 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 pasta mixed 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 pasta mixed salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt pasta mixed salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt pasta mixed salad Fat Profile
SATURATED
2.25g
MONOUNSATURATED
2.43g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.