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Yogurt Salad with Eggplant and Wheat Calories
Yogurt salad with protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt Salad with Eggplant and Wheat (180 g) has 164 calories. That works out to 91 calories per 100 g. It contains 18.7 g of carbs, 7.4 g of protein, 6.8 g of fat and 3.8 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Yogurt Salad with Eggplant and Wheat Nutrition Facts
Selected: 1 cup (medium) · 180 g
164
KCAL / 180G
Carbs
18.7g
· 7% DV
Protein
7.4g
· 15% DV
Fat
6.8g
· 9% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 18% · Fat 37%
Yogurt Salad with Eggplant and Wheat nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 2.02 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 7.4 g | 15% |
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 with Eggplant and Wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 164 kcal |
| 1 tablespoon (medium) | 25 g | 23 kcal |
| ½ cup (small) | 90 g | 82 kcal |
| 100 g | 100 g | 91 kcal |
| 1 serving (small) | 150 g | 137 kcal |
| 1 pack (medium) | 200 g | 182 kcal |
| 1 serving (large) | 250 g | 228 kcal |
| 1.5 cup (large) | 270 g | 246 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Yogurt Salad with Eggplant and Wheat
How do you make Yogurt Salad with Eggplant and Wheat?
Make Yogurt Salad with Eggplant and Wheat by combining cooked, cooled wheat berries and cooked eggplant with thick yogurt. Season with salt, garlic, and herbs if you like, then chill briefly so the flavours come together before serving.
Can you use bulgur instead of wheat berries in Yogurt Salad with Eggplant and Wheat?
Yes, you can use bulgur in Yogurt Salad with Eggplant and Wheat, but it gives the dish a softer, less chewy texture. Prepare it separately and let it cool completely before mixing it with the eggplant and yogurt.
Should the eggplant be roasted or fried for Yogurt Salad with Eggplant and Wheat?
Roasting or grilling the eggplant works especially well in Yogurt Salad with Eggplant and Wheat, adding a smoky flavour without excess oil. Fried eggplant is also possible; drain it well and cool it before combining it with the yogurt.
Why does Yogurt Salad with Eggplant and Wheat turn watery?
Yogurt Salad with Eggplant and Wheat usually turns watery when the cooked wheat or eggplant is still warm, or when either ingredient was not drained well. Cool and drain both thoroughly, and use thick yogurt to help the salad hold its texture.
Is Yogurt Salad with Eggplant and Wheat served cold or warm?
Yogurt Salad with Eggplant and Wheat is generally served cold or slightly chilled. Let the cooked wheat and eggplant cool first, since warm ingredients can loosen the yogurt and make the finished salad watery.
What can you serve with Yogurt Salad with Eggplant and Wheat?
Serve Yogurt Salad with Eggplant and Wheat alongside grilled chicken, kebabs, or roasted vegetables. It also works as part of a mezze spread with flatbread; add fresh herbs or toasted nuts on top for extra texture.
Can Yogurt Salad with Eggplant and Wheat be made ahead?
Yes, you can prepare Yogurt Salad with Eggplant and Wheat ahead. Cook and cool the wheat and eggplant in advance, then mix them with the yogurt closer to serving time for a fresher texture and less water separation.
How long does Yogurt Salad with Eggplant and Wheat keep in the fridge?
Yogurt Salad with Eggplant and Wheat keeps for about two days in a covered container in the refrigerator. Stir it before serving, and discard it if it has been left out for a long time or develops an unusual smell or appearance.
Do you need to peel the eggplant for Yogurt Salad with Eggplant and Wheat?
No, peeling is not essential for Yogurt Salad with Eggplant and Wheat. Peel roasted eggplant if you want a smoother, softer salad; leaving the skin on cooked eggplant gives the mixture more texture.
What herbs and seasonings go well in Yogurt Salad with Eggplant and Wheat?
Garlic, mint, parsley, and dill all pair well with Yogurt Salad with Eggplant and Wheat. Start with a small amount of garlic so it does not overpower the roasted eggplant, and add fresh herbs shortly before serving.
Yogurt Salad with Eggplant and Wheat Vitamins & Minerals
Vitamins
B2
0.29mg · 22% DV
B12
0.5µg · 21% DV
B6
0.22mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Manganese
0.68mg · 30% DV
Phosphorus
187mg · 27% DV
Copper
0.2mg · 22% DV
Calcium
185mg · 19% DV
Potassium ⭐
331mg · 10% DV
Sodium
189mg · 8% DV
Yogurt Salad with Eggplant and Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Salad with Eggplant and Wheat
To burn the 164 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 Salad with Eggplant and Wheat?
Yogurt salad with eggplant and wheat is a Turkish-style home dish combining cooked wheat, tender eggplant and yogurt. It may be seasoned with garlic, olive oil and herbs, with the exact balance varying from kitchen to kitchen. The wheat gives the salad substance, while the yogurt brings a cool, tangy contrast to the soft, smoky eggplant.
Serve it chilled as a meze, a side dish or part of a summer spread; it also works well alongside grilled vegetables or pulses. Yogurt contributes protein, while the wheat and eggplant add fibre, making this a more filling choice than a simple leafy salad. For a lighter version, use a modest amount of oil and plain yogurt.
How Nutritious Is Yogurt Salad with Eggplant and Wheat?
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 Eggplant and Wheat 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 Eggplant and Wheat Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Salad with Eggplant and Wheat 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 with Eggplant and Wheat Fat Profile
SATURATED
2.02g
MONOUNSATURATED
3.1g
POLYUNSATURATED
0.97g
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.