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Chunky cucumber pieces, crumbly white feta, and dark olives are mixed together and served in a shallow bowl.
●Low GI

Cucumber, Feta & Olive Calories

Refreshing, Mediterranean style, source of protein and healthy fats

In season: Spring · Summer

CALORIES · 100 G

110kcal

GI

20low

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.2g

Quick answer

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.

Cucumber, Feta & Olive Nutrition Facts

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%

Cucumber, Feta & Olive nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories132 kcal
Total fat9.6 g12%
Saturated fat4.2 g21%
Trans fat0 g
Sodium804 mg35%
Total carbohydrate4.8 g2%
Fiber1.4 g5%
Protein5 g10%

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, Feta & Olive?

ServingAmountCalories
1 serving (medium)120 g132 kcal
2 tablespoon (diced)30 g33 kcal
1 serving (small)80 g88 kcal
100 g100 g110 kcal
1 piece (half)100 g110 kcal
1 cup (chopped)130 g143 kcal
1 serving (large)180 g198 kcal
1 piece (whole)200 g220 kcal
1 bottle (jumbo)250 g275 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Cucumber, Feta & Olive

How do you make Cucumber, Feta & Olive salad?

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.

What dressing goes with Cucumber, Feta & Olive?

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.

Can you make Cucumber, Feta & Olive ahead of time?

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.

How long does Cucumber, Feta & Olive last in the fridge?

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.

Is Cucumber, Feta & Olive a Greek salad?

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.

What can you serve with Cucumber, Feta & Olive?

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.

Can you add tomatoes to Cucumber, Feta & Olive?

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.

Why is Cucumber, Feta & Olive so salty?

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.

Can you use a different cheese in Cucumber, Feta & Olive?

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.

Is Cucumber, Feta & Olive good for weight loss?

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.

Cucumber, Feta & Olive Vitamins & Minerals

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

Cucumber, Feta & Olive Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cucumber, Feta & Olive

To burn the 132 calories in 1 serving (medium) (120 g):

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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, Feta & Olive?

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.

How Nutritious Is Cucumber, Feta & Olive?

Nutrient density

Medium

55/ 100

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

41/ 100

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, Feta & Olive 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, Feta & Olive Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cucumber, Feta & Olive Good For?

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

Cucumber, Feta & Olive Fat Profile

SATURATED

4.2g

MONOUNSATURATED

3.12g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 6.8:1

Above the ideal 4:1 (6.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.