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Yogurt salad (carrot, cucumber, watercress, iceberg) Calories
Yogurt-based, fresh vegetables, low-calorie, probiotic, high fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt salad (carrot, cucumber, watercress, iceberg) (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 7.8 g of carbs, 3.3 g of protein, 1.8 g of fat and 2.1 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Yogurt salad (carrot, cucumber, watercress, iceberg) Nutrition Facts
Selected: 1 cup (medium) · 150 g
68
KCAL / 150G
Carbs
7.8g
· 3% DV
Protein
3.3g
· 7% DV
Fat
1.8g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 22% · Fat 27%
Yogurt salad (carrot, cucumber, watercress, iceberg) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 57 mg | 2% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 3.3 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 Cup of Yogurt salad (carrot, cucumber, watercress, iceberg)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 68 kcal |
| ½ cup (small) | 75 g | 34 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (small) | 120 g | 54 kcal |
| 1 serving (large) | 180 g | 81 kcal |
| 1.5 cup (large) | 225 g | 101 kcal |
| 1 bottle (medium) | 250 g | 113 kcal |
| 2 cup (extra large) | 300 g | 135 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Yogurt salad (carrot, cucumber, watercress, iceberg)
How do you make yogurt salad with carrot, cucumber, watercress and iceberg lettuce?
To make yogurt salad, grate or finely chop the carrot and cucumber, then fold them into plain yogurt. Add the watercress and chopped iceberg lettuce just before serving so the greens stay crisp.
How do you stop yogurt salad from becoming watery?
To keep yogurt salad from becoming watery, drain excess liquid from the chopped cucumber and dry all the washed vegetables well. Stir in the yogurt gradually, and add salt shortly before serving because salt draws moisture from vegetables.
Can you make yogurt salad ahead of time?
Yes, you can prepare yogurt salad a few hours ahead and keep it covered in the fridge. For the freshest texture, hold back the watercress and iceberg lettuce and mix them in just before serving.
How long does yogurt salad last in the fridge?
Yogurt salad is best eaten within 1–2 days when stored covered in the refrigerator. The cucumber releases liquid and the lettuce and watercress soften over time, so discard it if it has been left at room temperature for an extended period.
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 thick to coat the carrot and cucumber, loosen it with a small spoonful of water or plain yogurt.
Is yogurt salad the same as tzatziki?
No, yogurt salad is not necessarily tzatziki. This version combines yogurt with carrot, cucumber, watercress and iceberg lettuce, while tzatziki is a distinct cucumber-and-yogurt dip commonly seasoned with garlic and herbs.
Does yogurt salad contain probiotics?
Yogurt salad may contain live cultures from its yogurt if the yogurt was made with live cultures and has not been heat-treated. The vegetables do not make it probiotic, and not every yogurt contains live cultures.
Should you remove cucumber seeds for yogurt salad?
You usually do not need to remove cucumber seeds for yogurt salad. If the cucumber is especially watery or has large, soft seeds, scoop out the center and drain the chopped cucumber to help keep the salad thick.
Is watercress spicy in yogurt salad?
Watercress has a mild peppery bite, which gives yogurt salad a sharper flavor than lettuce alone. Use smaller leaves and chop them finely for a gentler taste, or add more if you want the peppery flavor to stand out.
What can you serve with yogurt salad?
Yogurt salad pairs well with grilled chicken, kebabs, roasted vegetables and rice dishes. It also works as a light side for sandwiches; serve it chilled and add the iceberg lettuce close to mealtime for crunch.
Yogurt salad (carrot, cucumber, watercress, iceberg) Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
Vitamin A
270µg · 30% DV
Vitamin C
12mg · 13% DV
B2
0.17mg · 13% DV
Minerals
Phosphorus
78mg · 11% DV
Calcium
105mg · 11% DV
Potassium ⭐
345mg · 10% DV
Iodine
11µg · 7% DV
Sodium
57mg · 2% DV
Yogurt salad (carrot, cucumber, watercress, iceberg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt salad (carrot, cucumber, watercress, iceberg)
To burn the 68 calories in 1 cup (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 salad (carrot, cucumber, watercress, iceberg)?
Yogurt salad with carrot, cucumber, watercress and iceberg lettuce is a simple, fresh combination rather than a dish tied to one fixed regional recipe. The vegetables may be grated or chopped, then folded through yogurt, which makes a cool, creamy dressing. Sweet carrot and crisp cucumber balance the peppery bite of watercress, while iceberg adds crunch.
Serve it chilled as a side with grilled food, or have a bowl as a light lunch; it also fits easily into a mezze-style spread. The yogurt and vegetables make it a relatively light choice with some fibre. For a fresher texture, mix it shortly before serving, and use plain yogurt with just enough seasoning rather than a heavy dressing.
How Nutritious Is Yogurt salad (carrot, cucumber, watercress, iceberg)?
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 salad (carrot, cucumber, watercress, iceberg) 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 (carrot, cucumber, watercress, iceberg) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt salad (carrot, cucumber, watercress, iceberg) 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 salad (carrot, cucumber, watercress, iceberg) Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.