1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 4.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 236.6 mg | 10% | |
| Total Carbohydrates | 12.6 g | 4% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 7.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 315.5 mg | 6% | |
* 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 Yogurt and cucumber salad
Yogurt and cucumber salad, known as 'Tzatziki' in Greek cuisine or 'Raita' in South Asian cuisine, is a refreshing side dish made by combining thick yogurt, fresh cucumber, and often garlic and herbs like dill or mint. It is commonly served as a dip or accompaniment to enhance the flavor of various dishes. This salad is low in calories and rich in essential nutrients. Yogurt is a good source of protein, calcium, and probiotics, which promote digestive health, while cucumbers provide hydration, vitamin K, and antioxidants. Its overall nutritional profile supports gut health and adds a cooling effect to meals, making it popular in warm climates.
Health Benefits
- Supports gut health due to probiotics in yogurt, which help maintain a balanced gut microbiome.
- Promotes bone health as it is rich in calcium, providing about 10% of the recommended daily intake per serving.
- Enhances hydration with cucumbers, which are about 95% water and contain electrolytes like potassium.
- Helps maintain healthy skin through antioxidants and vitamin C found in cucumbers.
- Aids in digestion with dietary fiber present in cucumber skins (if unpeeled) and yogurt’s ability to improve gut function.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 2 days. Add fresh herbs just before serving to maintain flavor and texture.
Common Questions About Yogurt and cucumber salad Nutrition
Is Yogurt and Cucumber Salad high in protein?
Yogurt and Cucumber Salad contains a moderate amount of protein, primarily from the yogurt. On average, one serving (1 cup) made with plain Greek yogurt and a medium cucumber provides around 6-10 grams of protein, depending on the yogurt's brand and fat content.
Can I eat Yogurt and Cucumber Salad on a keto diet?
Yes, Yogurt and Cucumber Salad can be enjoyed on a keto diet if you use full-fat, unsweetened yogurt. A typical serving has around 3-5 grams of net carbs, mainly from the cucumber and yogurt, making it compatible with keto requirements.
Is Yogurt and Cucumber Salad healthy?
Yes, Yogurt and Cucumber Salad is a healthy dish. It is low in calories (approximately 100-150 per serving), provides hydration from cucumbers, and contains probiotics from yogurt, which support gut health. It is also a good source of calcium, vitamin C, and potassium.
What is the recommended serving size for Yogurt and Cucumber Salad?
A recommended serving size is approximately 1 cup (about 150-200 grams), which balances nutrients and ensures it is a low-calorie addition to your meal or snack. You can adjust portions based on your dietary needs and calorie goals.
How does Yogurt and Cucumber Salad compare to coleslaw in nutrition?
Yogurt and Cucumber Salad is significantly lower in calories and fat compared to traditional coleslaw, which often uses mayonnaise. While coleslaw can have 200-300 calories per serving, the salad has around 100-150 calories. Additionally, Yogurt and Cucumber Salad provides probiotics and is lower in added sugars, making it a healthier option overall.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
