1 cup (medium) of Yogurt Wheat Salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 33.3 g of carbs, 7.6 g of protein, 3.8 g of fat and 5 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Yogurt Wheat Salad Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

4.2g

· 8% DV

Fat

2.1g

· 3% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 15% · Fat 18%

Yogurt Wheat Salad Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.13mg · 10% DV

0.09mg · 8% DV

1.1mg · 7% DV

Minerals

Phosphorus

78mg · 11% DV

Zinc

1mg · 9% DV

Selenium

4.8µg · 9% DV

Calcium

65mg · 7% DV

How Nutritious Is Yogurt Wheat Salad?

Nutrient density

High

60/ 100

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

49/ 100

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 Wheat Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt Wheat Salad

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt Wheat Salad Processed?

NOVA 3

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 Wheat Salad Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Yogurt Wheat 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 Wheat Salad Fat Profile

SATURATED

1.2g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Yogurt Wheat Salad

🥗vs🧴

Yogurt Wheat Salad vs Hawthorn Vinegar92 kcal more per 100 g

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Yogurt Wheat Salad vs Tantuni100 kcal fewer per 100 g

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Yogurt Wheat Salad vs Chicken Wrap85 kcal fewer per 100 g

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Yogurt Wheat Salad vs Protein Bar240 kcal fewer per 100 g

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Foods Similar to Yogurt Wheat Salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Yogurt Wheat Salad

Can yogurt wheat salad be made a day ahead?

Yes, it usually works well as a make-ahead dish. The wheat may absorb some of the yogurt over time, so herbs, nuts, or crunchy toppings are best added just before serving.

How long does yogurt wheat salad keep in the fridge?

Stored in an airtight container, it is best eaten within 1-2 days. Because it contains yogurt, it should not sit at room temperature for long.

Can yogurt wheat salad be frozen?

It can be frozen, but the texture often suffers. Yogurt may separate after thawing, and the salad can become watery and less appealing.

Is yogurt wheat salad better before or after a workout?

It can fit either time depending on portion size. A smaller serving may feel lighter before exercise, while after training it provides carbohydrates plus some protein for recovery.

Is yogurt wheat salad too heavy to eat at night?

It is often lighter than fried or very fatty meals. Still, garlic, onion, or large portions may cause bloating in sensitive people later in the evening.

What pairs well with yogurt wheat salad for a more balanced meal?

It goes well with extra vegetables and a more protein-rich side such as eggs, chickpeas, chicken, or fish. That combination can make the meal more filling and balanced.

Why does yogurt wheat salad turn watery?

Yogurt and water-rich ingredients like cucumber or tomato can release liquid as the salad sits. Draining ingredients well and salting close to serving can help reduce this.

Is using bulgur the same as using whole wheat in this salad?

Not exactly. Whole wheat gives a firmer, chewier texture, while bulgur is softer and absorbs the dressing more quickly.

Because it seems healthy, can you eat unlimited amounts of yogurt wheat salad?

No. Even foods with a healthy image still count toward your overall meal size, and ready-made versions may contain added salt or richer dressings.

Who should be careful with yogurt wheat salad?

People with dairy or gluten allergy or intolerance should be cautious because it contains yogurt and wheat. Large portions may also cause digestive discomfort in some people.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026