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Cucumber and avocado salad Calories
Refreshing, healthy fats, low calorie
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cucumber and avocado salad (120 g) has 96 calories. That works out to 80 calories per 100 g. It contains 7.2 g of carbs, 1.7 g of protein, 7.2 g of fat and 3.7 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber and avocado salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
96
KCAL / 120G
Carbs
7.2g
· 3% DV
Protein
1.7g
· 3% DV
Fat
7.2g
· 9% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 7% · Fat 64%
Cucumber and avocado salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 3.7 g | 13% |
| Protein | 1.7 g | 3% |
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 avocado salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 96 kcal |
| 1 cup (small) | 80 g | 64 kcal |
| 100 g | 100 g | 80 kcal |
| 1 piece (medium) | 100 g | 80 kcal |
| 1 serving (medium) | 150 g | 120 kcal |
| 1 cup (large) | 180 g | 144 kcal |
| 1 serving (large) | 200 g | 160 kcal |
| 1 piece (large) | 200 g | 160 kcal |
| 1 bottle (large) | 250 g | 200 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Cucumber and avocado salad
How do you make cucumber and avocado salad?
Cucumber and avocado salad is made by tossing sliced cucumber and diced ripe avocado with lemon juice, olive oil, salt, and pepper. Fold the ingredients together gently so the avocado keeps its shape.
What dressing goes best with cucumber and avocado salad?
A lemon-and-olive-oil dressing complements cucumber and avocado salad without masking its fresh flavor. For a sharper finish, add a little vinegar or Dijon mustard; toss the dressing through just before serving.
How do you stop avocado from browning in cucumber and avocado salad?
Lemon or lime juice slows browning in cucumber and avocado salad. Coat the cut avocado with citrus and serve the salad soon after assembling; if storing it briefly, cover it tightly and refrigerate.
Can you make cucumber and avocado salad ahead of time?
Yes, but prepare the cucumber and dressing ahead and cut the avocado just before serving. Once cut, avocado browns and cucumber can release water, so keeping the components separate helps the salad stay fresh.
Why does cucumber and avocado salad get watery?
Cucumber releases moisture, especially after it is salted, which can make cucumber and avocado salad watery. Pat the cucumber dry after washing and season the salad shortly before serving rather than letting it sit dressed.
Should you peel the cucumber for cucumber and avocado salad?
No, peeling is not necessary if the cucumber has been washed well and its skin is tender. Peel it if the skin tastes bitter, feels tough, or you prefer a softer texture in the salad.
What can you serve with cucumber and avocado salad?
Cucumber and avocado salad pairs well with grilled fish, chicken, beans, or a grain bowl. Its crisp, cool texture also balances spicy main dishes, and it can be served as a light lunch with toast.
Can you add tomatoes or onions to cucumber and avocado salad?
Yes, tomatoes or thinly sliced red onion work well in cucumber and avocado salad. Tomatoes add juiciness, so remove excess seeds or add them just before serving; soaking sliced onion briefly in cold water softens its bite.
How long does cucumber and avocado salad last in the fridge?
Cucumber and avocado salad is best eaten fresh, but leftovers can be kept covered in the refrigerator for about a day. The cucumber may soften and the avocado may darken, so stir in a little fresh lemon before serving.
How ripe should the avocado be for cucumber and avocado salad?
Use an avocado that yields slightly to gentle pressure but is not mushy. A firm one is difficult to cut and lacks a creamy texture, while an overripe avocado can collapse when tossed with the cucumber.
Cucumber and avocado salad Vitamins & Minerals
Vitamins
B5
1.08mg · 22% DV
Vitamin K
21.6µg · 18% DV
Folate
54µg · 14% DV
Vitamin E
1.8mg · 12% DV
Minerals
Copper
0.24mg · 27% DV
Potassium ⭐
384mg · 11% DV
Phosphorus
46mg · 7% DV
Magnesium
26mg · 6% DV
Sodium
6mg · 0% DV
Cucumber and avocado salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber and avocado salad
To burn the 96 calories in 1 cup (medium) (120 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 avocado salad?
Cucumber and avocado salad combines crisp fresh cucumber with ripe avocado, often dressed simply with lemon or lime and a little olive oil. It has no single established place of origin; it is an easy contemporary pairing found in many home kitchens rather than a dish tied to one regional tradition.
The cool crunch of cucumber contrasts with avocado’s creamy texture and mild, rich flavour. Serve it as a light side with grilled fish, eggs or sandwiches, or add herbs such as dill, coriander or parsley. Its fat comes mainly from avocado, while cucumber keeps the salad fresh and hydrating; it provides 3.1 g of fibre per 100 g. For a lighter dressing, use citrus juice generously and keep the oil modest.
How Nutritious Is Cucumber and avocado 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 avocado 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 avocado salad Contain Allergens?
No known major allergens
Which Diets Is Cucumber and avocado 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 avocado salad Fat Profile
SATURATED
1.2g
MONOUNSATURATED
4.44g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.