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Yogurt Salad Calories
Vegetable salad with yogurt, refreshing and protein-rich.
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Yogurt Salad (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 10.8 g of carbs, 5.3 g of protein, 3.3 g of fat and 2 g of fiber. Its 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Yogurt Salad?
Yogurt salad is a cool, creamy mixture of thick yogurt with finely chopped cucumber and fresh herbs. Versions vary across the Eastern Mediterranean and Middle East; dill, mint or parsley are common additions. It is often served as a simple side or part of a spread of small dishes, rather than as a leafy salad.
The tangy yogurt contrasts with the cucumber’s crisp bite, making it especially refreshing alongside grilled food, rice or warm flatbread. It provides some protein, while the vegetables add freshness and a little fibre. For a lighter, looser salad, use plain regular yogurt instead of a very thick strained one, and stir in the herbs just before serving to keep their flavour bright.
Yogurt Salad Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
3.5g
· 7% DV
Fat
2.2g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 22% · Fat 32%
Yogurt Salad Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.15mg · 12% DV
Vitamin K
12µg · 10% DV
Vitamin A
65µg · 7% DV
Minerals
Phosphorus
85mg · 12% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Selenium
3.5µg · 6% DV
How Nutritious Is Yogurt 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.
Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Salad
To burn the 65 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.
Is Yogurt 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 Salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt 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 Salad Fat Profile
SATURATED
1.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Yogurt Salad
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Frequently Asked Questions About Yogurt Salad
What is yogurt salad?
Yogurt salad is a chilled side dish made by mixing yogurt with chopped vegetables, commonly cucumber, and fresh herbs. Its texture is usually thick enough to eat with a spoon, rather than pour like a drink.
How do you make yogurt salad?
To make yogurt salad, stir finely chopped cucumber and fresh herbs into plain yogurt, then season with salt and, if you like, garlic. Chill it briefly before serving so the flavors meld.
Is yogurt salad the same as tzatziki?
They are closely related, but yogurt salad is not always tzatziki. Tzatziki is a specific Greek-style dip commonly made with strained yogurt, cucumber, garlic, and herbs; yogurt salad recipes vary by region and household.
Can you use Greek yogurt in yogurt salad?
Yes, Greek yogurt works well in yogurt salad and gives it a thicker, creamier texture. If it seems too dense, loosen it with a spoonful of plain yogurt rather than adding much water.
Should you drain cucumber before adding it to yogurt salad?
Yes, draining grated or chopped cucumber helps keep yogurt salad thick. Lightly salt it, let it sit briefly, then squeeze or drain away the released liquid before mixing it with the yogurt.
Can yogurt salad be served as a dip?
Yes, yogurt salad can be served as a dip with pita, flatbread, or raw vegetables. Keep the mixture thick and chop the cucumber finely so it clings to the bread rather than running off.
What herbs go in yogurt salad?
Dill and mint are common choices for yogurt salad, while parsley or chives also work. Use fresh, dry herbs and add them finely chopped; wet leaves can make the mixture watery.
Can you make yogurt salad without garlic?
Yes, yogurt salad tastes fresh without garlic. Cucumber and herbs provide plenty of flavor, and leaving garlic out makes the salad milder for serving at lunch or alongside strongly seasoned dishes.
How long does yogurt salad last in the fridge?
Yogurt salad is best eaten within one to two days when kept covered in the refrigerator. Cucumber releases liquid as it sits, so stir it before serving and discard it if it has been left out for hours.
Can yogurt salad be frozen?
Freezing is not recommended for yogurt salad. Once thawed, the yogurt can separate and the cucumber turns soft and watery, leaving the salad with a poor texture; make it fresh or refrigerate leftovers instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.