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Cucumber and Seasonal Greens Salad Calories
Light, hydrating, and rich in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cucumber and Seasonal Greens Salad (150 g) has 29 calories. That works out to 19 calories per 100 g. It contains 4.9 g of carbs, 2 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 157.5 µg of Vitamin K covers 131% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber and Seasonal Greens Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
29
KCAL / 150G
Carbs
4.9g
· 2% DV
Protein
2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 26% · Fat 9%
Cucumber and Seasonal Greens Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
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 Serving of Cucumber and Seasonal Greens Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 29 kcal |
| 1 cup (small) | 70 g | 13 kcal |
| 100 g | 100 g | 19 kcal |
| 1 cup (medium) | 110 g | 21 kcal |
| 1 serving (large) | 220 g | 42 kcal |
| 2 cup (large) | 220 g | 42 kcal |
| 1 serving (extra large) | 300 g | 57 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Cucumber and Seasonal Greens Salad
What goes in Cucumber and Seasonal Greens Salad?
Cucumber and Seasonal Greens Salad usually combines sliced cucumber with whatever fresh greens are in season, such as lettuce, arugula, parsley, or dill. Olive oil and lemon make a simple dressing; onion or fresh herbs are optional additions.
How do you make Cucumber and Seasonal Greens Salad?
To make Cucumber and Seasonal Greens Salad, wash and thoroughly dry the cucumber and greens, then slice or chop them. Toss with olive oil, lemon juice, and salt just before serving so the leaves stay crisp.
Why does Cucumber and Seasonal Greens Salad get watery?
Cucumber and Seasonal Greens Salad gets watery when salt and dressing draw moisture from the cucumber and leaves while it sits. Dry the ingredients well, then add salt and dressing shortly before serving.
Can you make Cucumber and Seasonal Greens Salad ahead of time?
You can wash and dry the ingredients for Cucumber and Seasonal Greens Salad ahead, but keep them undressed and preferably whole until closer to serving. Add the dressing and salt at the last minute to preserve the greens' texture.
How long does Cucumber and Seasonal Greens Salad last in the fridge?
Cucumber and Seasonal Greens Salad is best eaten the day it is made, especially once dressed. Refrigerate leftovers in a covered container and eat them the next day; the cucumber and greens may soften and release liquid.
What greens work best in Cucumber and Seasonal Greens Salad?
Tender lettuce, arugula, parsley, dill, and mint all work well in Cucumber and Seasonal Greens Salad. Choose crisp greens that are in season, and combine strongly flavored herbs with milder leaves for balance.
Should you peel the cucumber for Cucumber and Seasonal Greens Salad?
You do not have to peel the cucumber for Cucumber and Seasonal Greens Salad if its skin is tender and clean. Wash it well and leave the skin on for more texture, or peel it if the skin is tough or bitter.
What dressing goes with Cucumber and Seasonal Greens Salad?
A simple lemon-and-olive-oil dressing suits Cucumber and Seasonal Greens Salad without overpowering the fresh greens. Season with salt just before serving, or use a little vinegar instead of lemon for a sharper flavor.
What do you serve with Cucumber and Seasonal Greens Salad?
Cucumber and Seasonal Greens Salad pairs well with grilled fish, chicken, beans, or a savory tart. Its cool, fresh flavor also makes it a useful side for richer or spiced dishes.
How should you wash greens for Cucumber and Seasonal Greens Salad?
Rinse the greens for Cucumber and Seasonal Greens Salad under clean running water, separating the leaves to remove grit. Dry them thoroughly in a salad spinner or with a clean towel; wet leaves dilute the dressing and make the salad limp.
Cucumber and Seasonal Greens Salad Vitamins & Minerals
Vitamins
Vitamin K
157.5µg · 131% DV
Vitamin C
18mg · 20% DV
Vitamin A
172.5µg · 19% DV
Folate
72µg · 18% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.11mg · 12% DV
Potassium ⭐
315mg · 9% DV
Iron
1.58mg · 9% DV
Sodium
27mg · 1% DV
Cucumber and Seasonal Greens Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber and Seasonal Greens Salad
To burn the 29 calories in 1 serving (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 Seasonal Greens Salad?
Cucumber and Seasonal Greens Salad brings sliced cucumber together with whatever tender herbs and greens are in season—often parsley, dill or spring onion. It is a flexible home-style salad rather than a dish tied to one fixed recipe; a simple dressing of lemon juice and olive oil lets the fresh ingredients shine. Tomatoes or other crisp vegetables can be added if you like.
The cool crunch and herbal flavour make it an easy side for lunch or dinner, and a refreshing addition to a warm-weather spread. At 19 calories per 100 g, it is a light, water-rich choice, though on its own it may not make a filling meal. Serve it alongside beans, grains or grilled fish, or keep the dressing modest for an especially fresh, light plate.
How Nutritious Is Cucumber and Seasonal Greens Salad?
Nutrient density
High
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 Seasonal Greens Salad Processed?
NOVA 1
Unprocessed
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 Seasonal Greens Salad Contain Allergens?
No known major allergens
Which Diets Is Cucumber and Seasonal Greens Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cucumber and Seasonal Greens Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.