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Yogurt with lettuce and cucumber Calories
Refreshing low-glycemic yogurt salad with protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt with lettuce and cucumber (200 g) has 126 calories. That works out to 63 calories per 100 g. It contains 9.6 g of carbs, 7 g of protein, 6.4 g of fat and 1 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt with lettuce and cucumber Nutrition Facts
Selected: 1 cup (medium) · 200 g
126
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
7g
· 14% DV
Fat
6.4g
· 8% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 23% · Fat 46%
Yogurt with lettuce and cucumber nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 4.04 g | 20% |
| Trans fat | 0.2 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 7 g | 14% |
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 with lettuce and cucumber?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 126 kcal |
| 3 tablespoon (small) | 45 g | 28 kcal |
| 100 g | 100 g | 63 kcal |
| ½ cup (small) | 100 g | 63 kcal |
| 0.75 cup (medium) | 150 g | 95 kcal |
| 1 serving (large) | 250 g | 158 kcal |
| 1.5 cup (large) | 300 g | 189 kcal |
| 2 cup (extra large) | 400 g | 252 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Yogurt with lettuce and cucumber
What is Yogurt with lettuce and cucumber?
Yogurt with lettuce and cucumber is a chilled yogurt salad made by mixing chopped lettuce and cucumber into plain yogurt. It is usually served as a fresh side dish, with herbs such as dill or mint added if desired.
How do you make Yogurt with lettuce and cucumber?
To make Yogurt with lettuce and cucumber, stir chopped, well-dried lettuce and diced cucumber into plain yogurt. Season lightly with salt and add dill, mint, or garlic if you like; mix shortly before serving for the best texture.
Can you use Greek yogurt in Yogurt with lettuce and cucumber?
Yes, Greek yogurt works well in Yogurt with lettuce and cucumber and gives it a thicker, tangier texture. If it is too dense to coat the vegetables, loosen it with a little water before mixing.
Why does Yogurt with lettuce and cucumber get watery?
Yogurt with lettuce and cucumber gets watery when wet lettuce or cucumber releases liquid into the yogurt. Dry the lettuce thoroughly, drain the chopped cucumber, and combine everything close to serving time to help keep the salad thick.
Which lettuce is best for Yogurt with lettuce and cucumber?
Crisp lettuce varieties work best for Yogurt with lettuce and cucumber because they hold their texture after being mixed with yogurt. Wash and dry the leaves well, then chop them into bite-sized pieces rather than shredding them finely.
Should you peel cucumber for Yogurt with lettuce and cucumber?
No, peeling the cucumber is optional for Yogurt with lettuce and cucumber. Wash it well and leave the skin on for more crunch; peel it if the skin is tough or bitter, and remove especially watery seeds if needed.
Can Yogurt with lettuce and cucumber be made ahead?
Yes, you can prepare the yogurt dressing and chop the vegetables ahead, but keep them separate until serving. Lettuce softens and cucumber releases water after mixing, so combining them at the last moment gives the freshest result.
How long does Yogurt with lettuce and cucumber last in the fridge?
Keep Yogurt with lettuce and cucumber covered in the refrigerator and aim to eat it the same day. The vegetables soften and release liquid as it sits, so it is less appealing after storage even when kept cold.
What goes well with Yogurt with lettuce and cucumber?
Yogurt with lettuce and cucumber pairs well with grilled meat, chicken, kebabs, or rice dishes as a cool, crisp side. It can also be served with flatbread and other salads for a lighter meal.
Can Yogurt with lettuce and cucumber be served as a dip?
Yes, Yogurt with lettuce and cucumber can be served as a chunky dip with flatbread or raw vegetables. Use thicker yogurt, chop the lettuce and cucumber finely, and drain excess cucumber liquid so the mixture stays scoopable.
Yogurt with lettuce and cucumber Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.32mg · 25% DV
Vitamin K
21µg · 18% DV
B5
0.78mg · 16% DV
Minerals
Phosphorus
192mg · 27% DV
Calcium
244mg · 24% DV
Iodine
34µg · 23% DV
Selenium
6.2µg · 11% DV
Potassium ⭐
348mg · 10% DV
Sodium
104mg · 5% DV
Yogurt with lettuce and cucumber Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with lettuce and cucumber
To burn the 126 calories in 1 cup (medium) (200 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 with lettuce and cucumber?
Yogurt with lettuce and cucumber is a simple, cool salad made by stirring chopped lettuce and cucumber into yogurt. It is more of a flexible home-style preparation than a dish with one fixed recipe: use thick yogurt for a spoonable side, or loosen it slightly for a lighter, more pourable accompaniment.
In warm-weather meals, it works alongside grilled foods, grain dishes or other salads, and can be served as a refreshing side at lunch or dinner. The yogurt brings a creamy tang, while cucumber adds juiciness and lettuce a gentle crunch. It offers protein and calcium without being especially energy-dense. For a lighter texture, thin the yogurt with a little cold water and mix the salad just before serving so the vegetables stay crisp.
How Nutritious Is Yogurt with lettuce and cucumber?
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 with lettuce and cucumber 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 with lettuce and cucumber Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with lettuce and cucumber 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 with lettuce and cucumber Fat Profile
SATURATED
4.04g
MONOUNSATURATED
1.76g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 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.