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Salad with Yogurt Dressing
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Salad with Yogurt Dressing

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Yogurt Dressing Salad Yogurt
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
15 min
Number of portions
1
Cena (Walmart)
$1.05
Cost of one portion
$1.05
Number of ingredients needed for preparation
15
Total calories
178
Calories per 1 portion
178 kcal
Amount of protein per portion
10g
Amount of fat per portion
9g
Amount of carbohydrates per portion
13g
Amount of fiber per portion
5g
Glycemic Index (GI)
IG 22
Glycemic Load (GL)
GL 1.9
Prices calculated for Walmart
$1.05 / serving
$1.05 (Number of portions: 1)
Salad with Yogurt Dressing
Specialist Verified
Kcal
178 kcal
Protein 30%
9.9 g
Fat 29%
9.4 g
Carbohydrates 41%
13.4 g
fiber: 4.7 g IG: 22

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Ingredients

Ingredients

Calculate for portions:
Iceberg Lettuce

Iceberg Lettuce

#Healthy Vegetables #Weight Loss Salads #Heart-healthy Diet #Vegan #Gluten-free
100 Gram (100 Gram) • 19 kcal • $0.18
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 1.4g
T: 0.2g
W: 2.9g
19 kcal
Green Pepper

Green Pepper

#Green Bell Pepper #Paprika
0.5 Small piece (0.5 Small piece (35 g)) • 9 kcal • $0.10
Paprika Latex-Fruit Syndrome Salicylates
B: 0.4g
T: 0.1g
W: 1.6g
9 kcal
Celery Stalk

Celery Stalk

#Celery #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (25 g)) • 6 kcal • $0.05
Celery Mugwort-Celery-Spice Syndrome
B: 0.3g
T: 0.1g
W: 0.9g
6 kcal
Chives

Chives

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (5 g)) • 2 kcal • $0.01
Onion Birch Pollen-Related Oral Allergy Syndrome
B: 0.2g
T: 0g
W: 0.2g
2 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Teaspoon (1 Teaspoon (1 g)) • 0 kcal
Parsley Celery
B: 0g
T: 0g
W: 0.1g
0 kcal
Arugula

Arugula

#DASH Diet #Heart Health #Arugula #Vegan #Vegetarian
1 Handfull (1 Handfull (20 g)) • 6 kcal • $0.04
Rucola
B: 0.5g
T: 0.1g
W: 0.7g
6 kcal
Greek Natural Yogurt

Greek Natural Yogurt

#Natural Yogurt
2 Tablespoon (2 Tablespoon (50 g)) • 73 kcal • $0.14
Milk Lactose
B: 6.8g
T: 3.8g
W: 3g
73 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Teaspoon (1 Teaspoon (5 g)) • 45 kcal • $0.06
Olive
B: 0.1g
T: 5g
W: 0g
45 kcal
Balsamic Vinegar 2

Balsamic Vinegar 2

#Vinegar #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Teaspoon (1 Teaspoon (5 g)) • 6 kcal • $0.01
Sulphites Vinegar
B: 0g
T: 0.1g
W: 1.3g
6 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (3 g)) • 1 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.3g
1 kcal
Cinnamon 2

Cinnamon 2

#Cinnamon
1 Pinch (1 Pinch (0.1 g)) • 0 kcal • $0.42
Cinnamon
B: 0g
T: 0g
W: 0.1g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Carrot

Carrot

#Carrots #Carrot #Vegan #Vegetarian #Gluten-free
0.5 Piece (0.5 Piece (25 g)) • 11 kcal • $0.03
Carrot
B: 0.3g
T: 0.1g
W: 2.2g
11 kcal
Cane Sugar

Cane Sugar

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Healthy
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Salad with Yogurt Dressing

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,96 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,96 €
100 kcal 0,54 €
20 g protein 1,94 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,96 € 0,96 € 1,92 € 3,84 €
Lidl +1%
0,97 € 0,97 € 1,94 € 3,88 €
Tesco +9%
1,05 € 1,05 € 2,10 € 4,20 €
Carrefour +13%
1,08 € 1,08 € 2,16 € 4,32 €
SPAR +16%
1,11 € 1,11 € 2,22 € 4,44 €

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Clean the iceberg lettuce, tear into smaller pieces, wash and spin dry.


Review the rocket, shake off excess water and spin dry as well.

If necessary, cut larger leaves into two pieces.

Recipe preparation steps

1
Clean the iceberg lettuce, tear it into bite-sized pieces, wash, and spin dry. Sort through the arugula, rinse, pat dry, and halve any larger leaves.
2
Wash the green bell pepper, remove the seeds, and cut into thin strips. Wash and thinly slice the celery stalk, peel and finely grate the carrot, and rinse, dry, and chop the chives and parsley leaves.
3
Place the parsley leaves and a few pieces of bell pepper and celery in a blender with half of the Greek yogurt and blend until smooth. Stir in the remaining yogurt, olive oil, balsamic vinegar, lemon juice, and a pinch of cane sugar, cinnamon, salt, and black pepper.
4
Combine the iceberg lettuce, arugula, grated carrot, bell pepper strips, and celery slices in a bowl. Plate the salad, drizzle with the yogurt dressing, and sprinkle with chopped chives.

Grate the carrots on a fine grater and combine the salad with the arugula, pepper strips and celery slices. Arrange the portions on plates, pour the sauce over them and sprinkle with chopped chives.

Contains allergens 22
Meat Sulphites Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Paprika Salicylates Celery Onion Parsley Rucola Milk Lactose Olive Sulphites Vinegar Citrus fruits Vitamin C (Ascorbic acid) Cinnamon Black Pepper Iodine Carrot

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
178 kcal
Protein 9.9g (22% kcal)
Fat 9.4g (47% kcal)
Carbs 13.4g (31% kcal)
Protein
9.9g
Fat
9.4g
Carbs
13.4g
Fiber
4.7g
Salad with Yogurt Dressing
Bio-Analysis Recipe

Salad with Yogurt Dressing

178 kcal B: 9.9g T: 9.4g W: 13.4g 4.7g fib.
Glycemic Load
IG 22 ŁG 2
Low
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 89 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (1.9)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 8 µU/mL 10 µU/mL 10 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 1.9) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
1.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
22
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (9.9 g), fat (9.4 g), and dietary fiber (4.7 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 8.7 g
Simple sugars: 5.3 g Slowing fiber: 4.7 g
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Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
20.35 zł / day · meal ~ 6.78 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
17.28 zł / day · meal ~ 4.32 zł · Walmart 1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
23.44 zł / day · meal ~ 5.86 zł · Walmart 2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
21.56 zł / day · meal ~ 5.39 zł · Walmart 2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
18.12 zł / day · meal ~ 6.04 zł · Walmart 1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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