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Cucumber and Pea Salad Calories
Provides plant protein and fiber from peas and hydration from cucumber. Values describe salad without added oil or dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cucumber and Pea Salad (150 g) has 74 calories. That works out to 49 calories per 100 g. It contains 13.1 g of carbs, 4.2 g of protein, 0.6 g of fat and 4.8 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cucumber and Pea Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
74
KCAL / 150G
Carbs
13.1g
· 5% DV
Protein
4.2g
· 8% DV
Fat
0.6g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 23% · Fat 7%
Cucumber and Pea Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 4.8 g | 17% |
| Protein | 4.2 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Cucumber and Pea Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 74 kcal |
| 100 g | 100 g | 49 kcal |
| 1 cup (small) | 100 g | 49 kcal |
| 1 serving (small) | 120 g | 59 kcal |
| 1 serving (medium) | 180 g | 88 kcal |
| 1 cup (large) | 220 g | 108 kcal |
| 1 serving (large) | 250 g | 123 kcal |
| 1 bottle (large) | 300 g | 147 kcal |
Calculated from 49 calories per 100 g.
Frequently Asked Questions About Cucumber and Pea Salad
How do you make cucumber and pea salad?
To make cucumber and pea salad, cook the peas until tender, drain and cool them, then toss with chopped cucumber. Add lemon juice, olive oil, salt and fresh herbs, and serve chilled or at room temperature.
What dressing goes well with cucumber and pea salad?
A lemon-and-olive-oil dressing suits cucumber and pea salad, and fresh dill or mint adds a bright flavor. For a creamy version, stir together plain yogurt, lemon and a little garlic and add it just before serving.
Do peas need to be cooked for cucumber and pea salad?
Yes, cook fresh or frozen peas until tender before adding them to cucumber and pea salad. Cool and drain them well first; raw garden peas can be used when young and sweet, but may taste firmer.
Why does cucumber and pea salad get watery?
Cucumber and pea salad gets watery because cucumber releases moisture after it is cut, especially when salted. Pat the cucumber dry, drain the peas thoroughly, and add salt and dressing shortly before serving.
What can you serve with cucumber and pea salad?
Cucumber and pea salad pairs well with grilled fish, chicken, burgers, or roasted vegetables. It also works as a fresh side at a picnic or barbecue, alongside dishes that benefit from a crisp, tangy contrast.
Can you make cucumber and pea salad ahead of time?
Yes, you can prepare cucumber and pea salad ahead by cooking and cooling the peas and chopping the cucumber separately. Keep them covered in the refrigerator, then mix in the dressing shortly before serving for better texture.
How long does cucumber and pea salad last in the fridge?
Cucumber and pea salad keeps for about two days in a covered container in the refrigerator. It may release liquid as it sits, so drain off excess moisture and stir it before serving; discard it if it smells off.
Can you use frozen peas in cucumber and pea salad?
Yes, frozen peas work well in cucumber and pea salad. Cook them according to the package directions, then cool and drain them completely; adding warm peas can soften the cucumber and make the salad watery.
Can you use canned peas in cucumber and pea salad?
Yes, canned peas can be used in cucumber and pea salad. Drain and rinse them gently, and skip extra cooking because they are already tender. Taste before adding salt, since canned peas may already be seasoned.
Can you freeze cucumber and pea salad?
Freezing cucumber and pea salad is not recommended. Cucumber becomes limp and watery after thawing, and the peas can lose their pleasant texture; prepare only what you expect to eat while the salad is fresh.
Cucumber and Pea Salad Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Vitamin C
12mg · 13% DV
Biotin
3.75µg · 13% DV
Vitamin K
15µg · 13% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.12mg · 13% DV
Phosphorus
78mg · 11% DV
Potassium ⭐
285mg · 8% DV
Sodium
15mg · 1% DV
Cucumber and Pea Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber and Pea Salad
To burn the 74 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cucumber and Pea Salad?
Cucumber and Pea Salad brings crisp cucumber together with cooked or thawed peas, usually tossed with herbs and a simple lemon-based dressing. It is a flexible home-style salad rather than a dish tied to one particular regional tradition; extra ingredients vary with the cook and the season.
Serve it chilled or at room temperature alongside lunch or dinner, or add it to a picnic or barbecue spread. The peas contribute plant protein and fibre, while cucumber keeps the salad fresh and hydrating. For a lighter version, dress it with lemon juice and herbs instead of a creamy dressing, and toss it shortly before serving so the cucumber stays crisp.
How Nutritious Is Cucumber and Pea Salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cucumber and Pea Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cucumber and Pea Salad Contain Allergens?
No known major allergens
Which Diets Is Cucumber and Pea Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cucumber and Pea Salad Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.