Yogurt Salad
This fresh yogurt salad offers a light and nutritious choice with low calorie content. It provides a good amount of quality protein alongside moderate fat levels and is a rich source of calcium to support bone health. The fiber content aids digestion, while vitamins such as A and C contribute to overall well-being. A perfect dish for those seeking a tasty and balanced meal.
Macro Impact
A Serving (255 g) of Yogurt Salad contains 160 calories, 8 g of protein, 20 g of carbohydrates, and 5.5 g of fat.
Calorie Burn
How long would it take to burn off 160 calories?
- Walking3.5 mph, moderate pace28 min
- YogaModerate effort, gentle pace41 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (255 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars15 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates2.5 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat5.5 / 83 g(7%)
- Saturated Fat3.3 / 25 g(13%)
- Trans Fat0.1 g
- Monounsaturated Fat1 g
- Polyunsaturated Fat1.1 g
- Cholesterol40 / 300 mg(13%)
- Omega-30.1 g
- Omega-60.3 g
- Omega-90.2 g
- Oleic Acid0.18 g
- Capric Acid0.1 g
- Erucic Acid0.01 g
- Lauric Acid0.2 g
- Stearic Acid0.7 g
- Caprylic Acid0.1 g
- Linoleic Acid0.25 g
- Myristic Acid0.8 g
- Palmitic Acid1.2 g
- Linolenic Acid0.3 g
- Eicosenoic Acid0.01 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.07 g
- Docosahexaenoic Acid (DHA)0.02 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.02 g
Protein
- Protein8 / 56 g(14%)
Amino Acids
- Lysine0.8 g
- Serine0.4 g
- Valine0.5 g
- Alanine0.6 g
- Cystine0.05 g
- Cysteine0.15 g
- Proline0.8 g
- Taurine0 mg
- Arginine0.5 g
- Histidine0.2 g
- Threonine0.3 g
- Isoleucine0.3 g
- Methionine0.15 g
- Tryptophan0.08 g
- Glutamic Acid1 g
- Aspartic Acid0.8 g
- Phenylalanine0.3 g
- Glycine0.3 g
- Leucine0.7 g
- Tyrosine0.3 g
Vitamins
- Vitamin A80 / 900 ug(9%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D2 / 15 ug(13%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K0.5 / 120 ug(0%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120.7 / 2.4 ug(29%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)0.5 / 16 mg(3%)
- Folate5 / 400 ug(1%)
- Pantothenic Acid (B5)0.4 / 5 mg(8%)
- Biotin3 / 30 ug(10%)
- Choline10 / 550 mg(2%)
Minerals
- Calcium350 / 1,000 mg(35%)
- Iron0.1 / 8 mg(1%)
- Magnesium30 / 420 mg(7%)
- Phosphorus200 / 700 mg(29%)
- Potassium350 / 3,400 mg(10%)
- Sodium200 / 2,300 mg(9%)
- Zinc0.8 / 11 mg(7%)
- Copper0.05 / 0.9 mg(6%)
- Manganese0.1 / 2.3 mg(4%)
- Selenium8 / 55 ug(15%)
- Iodine30 / 150 ug(20%)
- Chromium1 / 35 ug(3%)
- Molybdenum4 / 45 ug(9%)
- Chloride300 / 2,300 mg(13%)
Other
- Water210 / 3,700 g(6%)
- Caffeine0 mg
- Alcohol0 g
Sources
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