1 cup (medium) of Vegetable salad with yogurt (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 9.4 g of carbs, 3.2 g of protein, 3 g of fat and 2.6 g of fiber. Its 252 µg of Vitamin A covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Vegetable salad with yogurt?

Vegetable salad with yogurt is a simple, home-style dish made by folding chopped vegetables into thick yogurt. Cucumber, carrot and red pepper are common choices, though the mix can change with the season or whatever is on hand. Fresh herbs such as dill or mint make a natural finishing touch. It is a familiar preparation in Turkish cooking, where yogurt often accompanies vegetables and savoury meals.

The cool, tangy dressing contrasts with the crisp vegetables, so it works well as a side or as part of a meze spread; serve it chilled, especially in warm weather. It brings together fresh vegetables and yogurt in a light dish, with 65 calories per 100 g. For a lighter version, choose plain yogurt and skip added oil. It also pairs easily with grilled vegetables, grains or a simple main course.

Vegetable salad with yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.8g

· 3% DV

Protein

2.7g

· 5% DV

Fat

2.5g

· 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 48% · Protein 17% · Fat 35%

Vegetable salad with yogurt Vitamins & Minerals

Vitamins

Vitamin A

210µg · 23% DV

Vitamin K

22µg · 18% DV

Vitamin C

13mg · 14% DV

0.11mg · 8% DV

Minerals

Zinc

1mg · 9% DV

Calcium

78mg · 8% DV

Phosphorus

54mg · 8% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Vegetable 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

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.

Vegetable salad with yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Vegetable salad with yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

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 Vegetable 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 Vegetable 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 Vegetable 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

Vegetable salad with yogurt Fat Profile

SATURATED

1.5g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare Vegetable salad with yogurt

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Vegetable salad with yogurt vs Tomato47 kcal more per 100 g

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Vegetable salad with yogurt vs Mixed Green Salad47 kcal more per 100 g

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Vegetable salad with yogurt vs Red Pepper34 kcal more per 100 g

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Vegetable salad with yogurt vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Vegetable 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

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Vegetable salad with yogurt

How do you make vegetable salad with yogurt?

Vegetable salad with yogurt is made by tossing chopped vegetables with yogurt. Dice cucumber, carrot and red pepper, then stir them into thick plain yogurt; add fresh herbs such as dill or mint just before serving for a brighter flavor.

Which vegetables work best in vegetable salad with yogurt?

Cucumber, carrot and red pepper work especially well in vegetable salad with yogurt because they add crunch, color and freshness. You can also use radishes or spring onions, but avoid adding too many watery vegetables or the dressing may become thin.

How do you stop vegetable salad with yogurt from getting watery?

To keep vegetable salad with yogurt from getting watery, pat washed vegetables dry and drain excess liquid from chopped cucumber. Use thick yogurt and combine it with the vegetables shortly before serving, rather than letting the mixture sit for hours.

Can you make vegetable salad with yogurt ahead of time?

Yes, you can prep vegetable salad with yogurt ahead, but keep the chopped vegetables and yogurt separate until close to serving. This helps the vegetables stay crisp and prevents the dressing from thinning while the salad sits in the refrigerator.

Should you use Greek yogurt for vegetable salad with yogurt?

Greek yogurt works well in vegetable salad with yogurt because its thick texture clings to the vegetables. Plain regular yogurt is also suitable, but strain it first if it is runny; flavored or sweetened yogurt will give the salad an unsuitable taste.

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

Vegetable salad with yogurt is best eaten within about two days when stored covered in the refrigerator. The vegetables soften and release liquid over time, so stir it before serving and discard it if it has been left out for an extended period.

What can you serve with vegetable salad with yogurt?

Vegetable salad with yogurt pairs well with grilled chicken, fish, kebabs or roasted vegetables. Its cool, creamy texture also balances spicy foods, and it can be served as a side at a barbecue or alongside flatbread and a grain-based main dish.

Can you use cooked vegetables in vegetable salad with yogurt?

Yes, cooled cooked vegetables can be used in vegetable salad with yogurt, though they make it softer than the usual crisp, fresh version. Drain them thoroughly and let them cool completely before mixing with yogurt to prevent a watery dressing.

Can you add chickpeas to vegetable salad with yogurt?

Yes, chickpeas make vegetable salad with yogurt more substantial and add a soft, nutty contrast to the crunchy vegetables. Use drained, rinsed chickpeas and fold them in gently; add them shortly before serving so the salad keeps its texture.

Is vegetable salad with yogurt a healthy side dish?

Yes, vegetable salad with yogurt can be a nutritious side dish, providing vegetables alongside yogurt. Choose plain yogurt and keep added salt modest; it works well as part of a meal with a protein source rather than as the only component of lunch or dinner.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026