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Yogurt salad with carrot and beet Calories
Yogurt-based salad with carrot and beet; refreshing and vegetable-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Yogurt salad with carrot and beet (60 g) has 47 calories. That works out to 78 calories per 100 g. It contains 4.4 g of carbs, 2.2 g of protein, 2.2 g of fat and 0.8 g of fiber. Its 126 µg of Vitamin A covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt salad with carrot and beet Nutrition Facts
Selected: 2 tablespoon (medium) · 60 g
47
KCAL / 60G
Carbs
4.4g
· 2% DV
Protein
2.2g
· 4% DV
Fat
2.2g
· 3% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 19% · Fat 43%
Yogurt salad with carrot and beet nutrition facts table · 2 tablespoon (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.05 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 2.2 g | 4% |
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 2 Tablespoons of Yogurt salad with carrot and beet?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 60 g | 47 kcal |
| 1 tablespoon (small) | 30 g | 23 kcal |
| 1 serving (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| ½ cup (half) | 110 g | 86 kcal |
| 4 tablespoon (large) | 120 g | 94 kcal |
| 1 serving (medium) | 150 g | 117 kcal |
| 1 serving (large) | 220 g | 172 kcal |
| 1 cup (whole) | 220 g | 172 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Yogurt salad with carrot and beet
How do you make yogurt salad with carrot and beet?
To make yogurt salad with carrot and beet, combine grated cooked beet and cooled grated carrot with yogurt, garlic, and salt. Many versions briefly sauté the carrot first; using thick yogurt and cooling the vegetables before mixing helps keep the salad creamy.
Should the beet in yogurt salad with carrot and beet be cooked?
Yes, the beet in yogurt salad with carrot and beet is usually cooked before it is grated and mixed in. Boil or roast it until tender, then cool it; raw beet stays firm and gives the salad a crunchier texture.
Do you cook the carrots for yogurt salad with carrot and beet?
Usually, yes: grated carrots are briefly sautéed until tender before they go into yogurt salad with carrot and beet. Let them cool completely first, or their heat can loosen the yogurt and make the salad watery.
Why does yogurt salad with carrot and beet turn pink?
Yogurt salad with carrot and beet turns pink because beet juice spreads through the yogurt. For a mostly white salad with visible beet pieces, fold in the grated beet gently just before serving rather than mixing it vigorously well in advance.
What yogurt works best in yogurt salad with carrot and beet?
Thick plain yogurt works best in yogurt salad with carrot and beet because it holds the grated vegetables without becoming runny. Greek-style yogurt is a convenient option; if using thinner yogurt, drain it first for a firmer dip-like texture.
Can you add garlic to yogurt salad with carrot and beet?
Yes, garlic is a common addition to yogurt salad with carrot and beet. Stir a small amount of crushed garlic into the yogurt to balance the vegetables’ sweetness, or leave it out if you prefer a milder flavor.
What do you serve with yogurt salad with carrot and beet?
Yogurt salad with carrot and beet works as a chilled side with grilled meat, chicken, or roasted vegetables, and it can also be served as a dip with bread or pita. Add it to a mezze spread alongside other small dishes.
Can yogurt salad with carrot and beet be made ahead?
Yes, yogurt salad with carrot and beet can be made ahead and chilled before serving. Cool the cooked vegetables before mixing them with yogurt, cover the bowl, and stir the salad before serving if a little liquid has separated.
How long does yogurt salad with carrot and beet keep in the fridge?
Yogurt salad with carrot and beet generally keeps for 2–3 days in a covered container in the refrigerator. Keep it chilled between servings, and discard it if its smell or appearance changes.
How do you stop yogurt salad with carrot and beet from becoming watery?
To keep yogurt salad with carrot and beet from becoming watery, use thick yogurt and let cooked vegetables cool before mixing. Drain excess liquid from the vegetables, and avoid leaving the finished salad at room temperature for an extended period.
Yogurt salad with carrot and beet Vitamins & Minerals
Vitamins
Vitamin A
126µg · 14% DV
B12
0.19µg · 8% DV
B2
0.08mg · 6% DV
Biotin
1.26µg · 4% DV
Minerals
Phosphorus
55mg · 8% DV
Calcium
71mg · 7% DV
Sodium
99mg · 4% DV
Potassium ⭐
126mg · 4% DV
Yogurt salad with carrot and beet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt salad with carrot and beet
To burn the 47 calories in 2 tablespoon (medium) (60 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 with carrot and beet?
Yogurt salad with carrot and beet is a Turkish-style meze made by mixing yogurt with grated carrot and beet, often cooked until tender and cooled first. Garlic is a common addition, though home recipes vary. The vegetables lend the salad its vivid colour and a gentle sweetness, while yogurt brings a cool, tangy contrast.
Its texture is creamy but still lightly chunky, making it a natural companion to grilled dishes, rice or a spread of small plates. In Turkey, it is served as a meze or side dish; it also works well alongside everyday meals elsewhere. The combination offers vegetables, fibre and some protein from the yogurt. For a lighter version, use plain regular yogurt and keep any added oil modest.
How Nutritious Is Yogurt salad with carrot and beet?
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 with carrot and beet 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 with carrot and beet Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt salad with carrot and beet 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 with carrot and beet Fat Profile
SATURATED
1.32g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.