1 serving (medium) of Beetroot Salad with Yogurt (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 12.6 g of carbs, 2.6 g of protein, 2.5 g of fat and 2.6 g of fiber. Its 66 µg of Folate covers 17% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Beetroot Salad with Yogurt?

Beetroot salad with yogurt combines cooked, grated beetroot with cool yogurt. It is familiar in Turkish home cooking, where it may be seasoned simply with salt and sometimes garlic or a little olive oil. The beetroot streaks the yogurt a vivid pink-purple and gives the salad its distinctive look.

Creamy and refreshing, it balances yogurt’s tang with beetroot’s gentle earthiness and sweetness. Serve it chilled as a side, as part of a mezze spread, or alongside grilled dishes and grains; it also works as a dip with bread or raw vegetables. Beetroot contributes fibre and the yogurt adds some protein, making this a light accompaniment rather than a substantial main. For a thinner, less rich result, use plain regular yogurt instead of strained yogurt.

Beetroot Salad with Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.5g

· 4% DV

Protein

2.2g

· 4% DV

Fat

2.1g

· 3% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 60% · Protein 13% · Fat 27%

Beetroot Salad with Yogurt Vitamins & Minerals

Vitamins

Folate

55µg · 14% DV

Biotin

2µg · 7% DV

B12

0.15µg · 6% DV

0.07mg · 5% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Selenium

2.5µg · 5% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Beetroot Salad with Yogurt?

Nutrient density

High

70/ 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

47/ 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.

Beetroot Salad with Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

4.2

Low

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

How to Burn Off Beetroot Salad with Yogurt

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Beetroot Salad with Yogurt 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 Beetroot Salad with Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Beetroot Salad with Yogurt 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

Beetroot Salad with Yogurt Fat Profile

SATURATED

1.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Beetroot Salad with Yogurt

🥗vs🍅

Beetroot Salad with Yogurt vs Tomato52 kcal more per 100 g

→🥗vs🥗

Beetroot Salad with Yogurt vs Mixed Green Salad52 kcal more per 100 g

→🥗vs🫑

Beetroot Salad with Yogurt vs Red Pepper39 kcal more per 100 g

→🥗vs🥄

Beetroot Salad with Yogurt vs Boiled Beetroot26 kcal more per 100 g

→

Foods Similar to Beetroot Salad with Yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Beetroot Salad with Yogurt

How do you make beetroot salad with yogurt?

Beetroot salad with yogurt is made by mixing grated, cooked beetroot with yogurt and seasoning. Let the beetroot cool first, then add salt and, if you like, garlic or a little olive oil before serving.

Can you make beetroot salad with yogurt using Greek yogurt?

Yes, Greek yogurt works well in beetroot salad with yogurt. Its thicker texture helps the salad stay creamy, while plain, unsweetened yogurt keeps the beetroot’s earthy sweetness in balance.

Can you use vacuum-packed cooked beetroot in beetroot salad with yogurt?

Yes, vacuum-packed cooked beetroot is a convenient choice for beetroot salad with yogurt. Drain it well and pat it dry before grating, since excess packing liquid can make the yogurt dressing runny.

Does beetroot salad with yogurt need garlic?

No, garlic is optional in beetroot salad with yogurt. A small amount gives it a savory, sharper flavor, while leaving it out lets the mild tang of the yogurt and the sweetness of the beetroot stand out.

Why does beetroot salad with yogurt turn bright pink?

Beetroot salad with yogurt turns pink because beetroot’s natural pigments spread into the yogurt. The color is harmless and becomes more vivid as the grated beetroot sits in the yogurt.

Is beetroot salad with yogurt served cold or warm?

Beetroot salad with yogurt is usually served cold or slightly chilled. Cool cooked beetroot completely before mixing it with yogurt; adding it warm can loosen the dressing and make the salad less creamy.

How do you stop beetroot salad with yogurt from becoming watery?

To keep beetroot salad with yogurt thick, drain and cool the cooked beetroot before mixing it with thick yogurt. Grated beetroot releases moisture as it sits, so stir the salad before serving and avoid adding watery ingredients.

What goes well with beetroot salad with yogurt?

Beetroot salad with yogurt pairs well with grilled chicken, lamb, fish, and other Mediterranean-style dishes. It also works as a cool side alongside roasted vegetables, flatbreads, or a spread of small plates.

How long does beetroot salad with yogurt last in the fridge?

Keep beetroot salad with yogurt covered in the refrigerator and eat it within a few days for the best texture. Use a clean serving spoon, and return leftovers to the fridge promptly rather than leaving them out.

Can you freeze beetroot salad with yogurt?

Freezing beetroot salad with yogurt is not recommended. The yogurt can separate and turn grainy when thawed, while the beetroot may release liquid and lose its pleasant grated texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026