1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 7.9 mg | 2% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 7.9 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 127.0 mg | 9% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 555.6 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Vegetable salad with yogurt dressing
Vegetable salad with yogurt dressing is a versatile dish popular in many cuisines, particularly Mediterranean and Middle Eastern. It typically includes a variety of fresh vegetables such as lettuce, cucumbers, tomatoes, and carrots, complemented by a creamy yogurt-based dressing often flavored with garlic, lemon juice, and herbs like dill or mint. This salad is low in calories but nutrient-dense, providing dietary fiber, vitamins A, C, and K, and a source of probiotics from the yogurt if it contains live cultures. Its high water content also makes it hydrating and suitable for warm weather meals.
Health Benefits
- Promotes gut health due to probiotics in the yogurt, which support digestive balance.
- Supports immune function through vitamin C in vegetables like tomatoes and bell peppers.
- Aids in bone health from calcium in the yogurt and vitamin K in leafy greens like lettuce.
Dietary Considerations
Selection and Storage
Store salad components separately—vegetables can be refrigerated in an airtight container for up to 3 days, while the yogurt dressing should be stored separately and used within 2-3 days to maintain freshness.
Common Questions About Vegetable salad with yogurt dressing Nutrition
What is the nutritional content of vegetable salad with yogurt dressing?
Vegetable salad with yogurt dressing is generally low in calories, with around 150-200 calories per serving (1 cup, depending on ingredients). It typically contains 4-6 grams of protein (from the yogurt), 7-10 grams of carbohydrates, and is rich in vitamins like vitamin A, vitamin C, and potassium from the vegetables. It is also low in fat if made with low-fat or non-fat yogurt.
Can I eat vegetable salad with yogurt dressing on a keto diet?
While vegetable salads can be adjusted for a keto diet, the compatibility depends on the choice of ingredients. Leafy greens and low-carb vegetables like cucumbers or bell peppers, combined with full-fat yogurt (used for the dressing), can make it suitable for keto. Avoid high-carb vegetables like carrots or include them in moderation to keep carbohydrates low.
What are the health benefits of eating vegetable salad with yogurt dressing?
Vegetable salad with yogurt dressing provides fiber from the vegetables, promoting digestive health, and probiotics from the yogurt, which support gut health. It is nutrient-dense and contributes to hydration, immune health, and heart health due to the presence of vitamins, minerals, and antioxidants in fresh vegetables.
How much vegetable salad with yogurt dressing should I have as a serving?
A typical serving size is about 1 cup, which provides a balanced portion of nutrients without excessive calories. For a main dish, you could increase this to 2-3 cups depending on your calorie needs, while pairing it with added protein sources like grilled chicken or tofu for satiety.
How does vegetable salad with yogurt dressing compare to one with a vinaigrette or creamy dressing?
Vegetable salad with yogurt dressing is typically lower in calories and fat than creamy dressings like ranch or Caesar, and it offers added benefits from probiotics in the yogurt. Unlike vinaigrettes, which are primarily oil-based, yogurt dressing provides a creamy texture with less fat and more protein, making it a healthier, more balanced choice.
