⏱ 15 min total

Curried Carrot Salad with Nonfat Yogurt

Name: Curried Carrot Salad with Nonfat Yogurt
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 ½ oz Greek yogurt; ³⁄₁₆ tsp Curry powder; ½ tbsp Spearmint; ¹⁄₁₆ cup Black currants; ¼ medium Scallions; ⅜ tsp Lemon juice; 1 cup grated Carrots

Per 1 serving · 168 g · 7 ingredients

Calories

4%
of a 2,000 cal day

Protein
5.7g
27% of calories
Carbs
14g
67% of calories
Fat
0.5g
5% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Low sodium

At a glance

One serving of Curried Carrot Salad with Nonfat Yogurt (168 g) has 79 calories, with 5.7 g of protein, 14 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (67% of calories). It is high in Vitamin A (103% DV) and Vitamin C (23% DV).

Per 100 g

47cal

very low energy density

Protein per 100 cal

7.2g

Net carbs

10g

carbs minus fiber

Fiber

3.6g

6.8 g sugar

High in

20%+ of the daily value

Vitamin A103%
Vitamin C23%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin K19%
Riboflavin (B2)14%
Vitamin B614%
Vitamin B1213%
Calcium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 min

1
Finely chop the scallion and mint. Peel and coarsely grate the carrots.
2
In a large bowl, whisk together the yogurt, curry powder, mint, scallion, and lemon juice until smooth. Add the grated carrots and currants, toss to coat, then season to taste with salt and pepper.

Vitamins & minerals

Amounts for 1 serving (168 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	927 μg	103%
Vitamin C	21 mg	23%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	23 μg	19%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.2 mg	14%
Niacin	1 mg	8%
Vitamin B6	0.2 mg	14%
Folate (B9)	30 μg	7%
Vitamin B12	0.3 μg	13%
Pantothenic acid	0.5 mg	9%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	97 mg	10%
Iron	1 mg	12%
Potassium	464 mg	10%
Magnesium	23 mg	6%
Phosphorus	105 mg	15%
Zinc	1 mg	5%
Copper	0.1 mg	6%
Manganese	0.2 mg	10%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3,825 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	9,136 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0.3 g	—
Glucose	1 g	—
Glutamic acid	0.5 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	1 g	—
Leucine	0.1 g	—
Lycopene	1 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	0.1 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.2 g	—
Proline	0.1 g	—
Retinol	0.4 μg	—
Serine	0.1 g	—
Starch	2 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 79 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

15min
Walking (3.5 mph)
9min
Cycling (moderate)
7min
Running (6 mph)
11min
Swimming laps

Common questions

How many calories are in Curried Carrot Salad with Nonfat Yogurt?

One serving of Curried Carrot Salad with Nonfat Yogurt (1 serving) has 79 calories, which works out to 47 calories per 100 g. That is about 3.9% of a 2,000-calorie day.

Is Curried Carrot Salad with Nonfat Yogurt high in protein?

Not especially. It has 5.7 g of protein per serving, and protein supplies 27% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Curried Carrot Salad with Nonfat Yogurt keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curried Carrot Salad with Nonfat Yogurt?

93 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Curried Carrot Salad with Nonfat Yogurt?

6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (168 g)

Calories79

% Daily Value*

Total fat 0.5g	1%
Saturated fat 0.1g	0%
Trans fat 0g
Cholesterol 2.1mg	1%
Sodium 93mg	4%
Total carbohydrate 14g	5%
Dietary fiber 3.6g	13%
Total sugars 6.8g
Protein 5.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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