Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Refreshing, Mediterranean style, source of protein and healthy fats
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cucumber, Feta & Olive (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 4.8 g of carbs, 5 g of protein, 9.6 g of fat and 1.4 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
5g
· 10% DV
Fat
9.6g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 16% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0 g | |
| Sodium | 804 mg | 35% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 5 g | 10% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 2 tablespoon (diced) | 30 g | 33 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (half) | 100 g | 110 kcal |
| 1 cup (chopped) | 130 g | 143 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (whole) | 200 g | 220 kcal |
| 1 bottle (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Cucumber, Feta & Olive salad is made by combining chopped cucumber, crumbled feta and pitted olives. Add olive oil, lemon juice or herbs if you like; in its simplest form, it uses minimally processed ingredients and needs no cooking.
Olive oil and lemon juice make a simple dressing for Cucumber, Feta & Olive. Dried oregano or fresh mint also works well. Taste it before adding salt, since feta and olives can already make the dish salty.
Yes, you can prepare Cucumber, Feta & Olive ahead, but cucumber releases water as it sits. For the crispest result, store the chopped ingredients separately and add the feta, dressing and herbs shortly before serving.
Cucumber, Feta & Olive is best eaten fresh, but leftovers can be kept covered in the refrigerator and eaten promptly, ideally by the next day. The cucumber may soften and release liquid, so drain off excess before serving.
No, Cucumber, Feta & Olive by itself is not a classic Greek salad. A traditional Greek-style salad commonly includes tomatoes, onion and green pepper as well; this simpler combination works as a side salad or light meal.
Cucumber, Feta & Olive pairs well with crusty bread, grilled vegetables or grilled chicken. For a more filling vegetarian meal, serve it alongside chickpeas or lentils rather than adding extra salty cheese or olives.
Yes, tomatoes are an easy addition to Cucumber, Feta & Olive and give it a more Greek-inspired salad feel. Add them just before serving to keep the mixture from becoming watery, especially if you are making it ahead.
Cucumber, Feta & Olive can taste salty because feta and olives are often preserved in brine. Choose less salty versions or briefly rinse the olives, then taste the mixture before adding any extra salt.
Yes, you can replace feta in Cucumber, Feta & Olive with another crumbly cheese, though the flavor and saltiness will change. A mild fresh cheese gives a softer taste; adjust the dressing after tasting the substitute.
Cucumber, Feta & Olive can fit into a weight-conscious meal, but it does not cause weight loss by itself. Feta and olive oil make it more filling, so consider the amount of dressing and what you serve alongside it.
Vitamins
B12
0.72µg · 30% DV
Vitamin K
21.6µg · 18% DV
Vitamin A
144µg · 16% DV
B2
0.16mg · 12% DV
Minerals
Sodium
804mg · 35% DV
Calcium
204mg · 20% DV
Phosphorus
108mg · 15% DV
Copper
0.1mg · 11% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 1 serving (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.
Salatalık, Beyaz Peynir ve Zeytin brings together cucumber, Turkish white brined cheese and olives. The English listing calls it “Cucumber, Feta & Olive,” but Turkish white cheese is not necessarily feta; its texture and saltiness vary by style.
In Turkey, this simple combination fits naturally on a breakfast table with bread and tea, or as part of a meze spread. The cucumber is cool and crisp, the cheese tangy and soft, and the olives bring a briny bite. It also works as a quick side alongside grilled vegetables or other Mediterranean dishes.
It offers some protein and much of its richness comes from fat, while cucumber adds freshness and a little fibre. For a lighter plate, use a modest amount of cheese and olives and let cucumber take up more of the serving.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.2g
MONOUNSATURATED
3.12g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.