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Yogurt Tahini Salad Calories
Provides protein, calcium, and unsaturated fats from yogurt and tahini.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt Tahini Salad (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 12.3 g of carbs, 9.1 g of protein, 16.2 g of fat and 3.2 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Yogurt Tahini Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
233
KCAL / 150G
Carbs
12.3g
· 4% DV
Protein
9.1g
· 18% DV
Fat
16.2g
· 21% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 16% · Fat 63%
Yogurt Tahini Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 9.1 g | 18% |
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 Serving of Yogurt Tahini Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 233 kcal |
| 2 tablespoon (small) | 30 g | 47 kcal |
| 4 tablespoon (medium) | 60 g | 93 kcal |
| 100 g | 100 g | 155 kcal |
| 1 cup (small) | 120 g | 186 kcal |
| 1 cup (large) | 180 g | 279 kcal |
| 1 serving (large) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Yogurt Tahini Salad
How do you make yogurt tahini salad?
Yogurt tahini salad is made by mixing yogurt with tahini, lemon juice, garlic, and salt, then pairing the sauce with vegetables. Use chopped or roasted vegetables, and thin the dressing with a little water if it is too thick.
What vegetables go in yogurt tahini salad?
Yogurt tahini salad can include cucumber, roasted eggplant, beetroot, or carrots; there is no single required vegetable mix. Choose vegetables that work with a creamy, nutty dressing, and drain watery ones so the salad does not become runny.
Can yogurt tahini salad be used as a dip?
Yes, yogurt tahini salad can be served as a dip when made with a thick yogurt base. Pair it with warm flatbread, crackers, or raw vegetable sticks; add water gradually if you want a looser consistency.
What is the difference between yogurt tahini salad and hummus?
Yogurt tahini salad is not hummus: its base is yogurt and vegetables, while hummus is made primarily from chickpeas and tahini. Their flavors can overlap, but yogurt gives this salad a tangier, creamier character.
Can you make yogurt tahini salad without garlic?
Yes, yogurt tahini salad works without garlic. Increase the lemon juice slightly or add chopped herbs such as dill or parsley for extra flavor; the yogurt-and-tahini dressing will still give the vegetables a creamy, nutty coating.
How do you keep yogurt tahini salad from separating?
To keep yogurt tahini salad from separating, stir the tahini with lemon juice first, then gradually mix in the yogurt. Fold the dressing into drained vegetables shortly before serving, and avoid leaving the finished salad at room temperature.
Can yogurt tahini salad be frozen?
No, freezing is not recommended for yogurt tahini salad. Yogurt can separate and turn grainy after thawing, while vegetables often lose their texture; prepare the salad fresh or refrigerate leftovers in a covered container instead.
What can you use instead of tahini in yogurt tahini salad?
A smooth seed or nut butter can replace tahini in yogurt tahini salad, but the flavor will change. Sunflower seed butter is a closer sesame-free option; check that it is suitable for anyone with relevant food allergies.
Does yogurt tahini salad have to be served cold?
No, yogurt tahini salad does not have to be refrigerator-cold, but it is best served chilled or cool. If using roasted vegetables, let them cool before adding the yogurt dressing so it stays thick and does not turn watery.
Can yogurt tahini salad be made ahead for a barbecue?
Yes, yogurt tahini salad can be prepared ahead for a barbecue. Keep the vegetables and dressing in separate covered containers in the refrigerator, then combine them shortly before serving to preserve the salad's texture.
Yogurt Tahini Salad Vitamins & Minerals
Vitamins
B2
0.27mg · 21% DV
B12
0.48µg · 20% DV
Vitamin K
12.75µg · 11% DV
Biotin
3.15µg · 11% DV
Minerals
Copper
0.3mg · 33% DV
Phosphorus
213mg · 30% DV
Calcium
263mg · 26% DV
Magnesium
68mg · 16% DV
Sodium
218mg · 9% DV
Potassium ⭐
315mg · 9% DV
Yogurt Tahini Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Tahini Salad
To burn the 233 calories in 1 serving (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 Tahini Salad?
Yogurt Tahini Salad brings together yogurt and tahini, often with vegetables and herbs; the exact mix varies from kitchen to kitchen. It is more a flexible salad or mezze-style preparation than a dish with one fixed regional recipe, drawing on familiar combinations across the eastern Mediterranean and Middle East. Cool, tangy yogurt softens tahini’s toasted sesame flavour, while the dressing gives the salad a creamy texture. Serve it as a side with grilled vegetables, flatbread or a larger mezze spread, or alongside a simple weeknight meal. Yogurt contributes protein and calcium, while tahini adds unsaturated fats, so the salad can be more sustaining than its fresh, light taste suggests. For a lighter bowl, use a modest amount of tahini and add extra vegetables.
How Nutritious Is Yogurt Tahini Salad?
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 Tahini 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 Tahini Salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Tahini Salad 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 Tahini Salad Fat Profile
SATURATED
3.08g
MONOUNSATURATED
5.32g
POLYUNSATURATED
5.18g
Omega 6:3 ratio 83.8:1
Above the ideal 4:1 (83.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.