1 cup (chopped) of Cucumber, Lettuce and Carrot Salad (120 g) has 30 calories. That works out to 25 calories per 100 g. It contains 6.2 g of carbs, 1.3 g of protein, 0.2 g of fat and 2 g of fiber. Its 420 µg of Vitamin A covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cucumber, Lettuce and Carrot Salad?

Cucumber, Lettuce and Carrot Salad combines crisp acur—a mild, cucumber-like melon commonly eaten in Turkey—with lettuce and carrot. Acur is often enjoyed fresh in summer or pickled; in this simple salad, its juicy crunch balances the softer leaves and sweet, finely cut carrot.

Serve it alongside grilled food, beans or other Turkish home-cooked dishes, or make it part of a light lunch. The salad is low in calories and provides fibre, vitamin C and provitamin A. A squeeze of lemon and a modest drizzle of olive oil keep the dressing fresh and light; it also pairs well with a spoonful of plain yoghurt.

Cucumber, Lettuce and Carrot Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 16% · Fat 7%

Cucumber, Lettuce and Carrot Salad Vitamins & Minerals

Vitamins

Vitamin A

350µg · 39% DV

Vitamin K

45µg · 38% DV

Vitamin C

9.5mg · 11% DV

Folate

33µg · 8% DV

Minerals

Potassium ⭐

202mg · 6% DV

Phosphorus

28mg · 4% DV

Calcium

31mg · 3% DV

Magnesium

13mg · 3% DV

How Nutritious Is Cucumber, Lettuce and Carrot Salad?

Nutrient density

High

76/ 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

48/ 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.

Cucumber, Lettuce and Carrot Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Cucumber, Lettuce and Carrot Salad

To burn the 25 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cucumber, Lettuce and Carrot 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, Lettuce and Carrot Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cucumber, Lettuce and Carrot 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, Lettuce and Carrot Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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🍅

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🥗

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🫑

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Frequently Asked Questions About Cucumber, Lettuce and Carrot Salad

How do you make Cucumber, Lettuce and Carrot Salad?

To make Cucumber, Lettuce and Carrot Salad, wash and dry the vegetables, slice the cucumber and lettuce, and grate or finely cut the carrot. Toss them with lemon juice, olive oil and salt just before serving to keep the lettuce crisp.

What dressing goes with Cucumber, Lettuce and Carrot Salad?

A simple lemon-and-olive-oil dressing suits Cucumber, Lettuce and Carrot Salad best. Add salt to taste, and mix in a little vinegar or black pepper if you want a sharper flavor. Dress the salad shortly before serving so it does not turn limp.

Can you make Cucumber, Lettuce and Carrot Salad ahead of time?

Yes, you can prep Cucumber, Lettuce and Carrot Salad ahead, but store the chopped vegetables and dressing separately. Keep the washed lettuce thoroughly dry and covered in the refrigerator; toss everything together just before eating for the best texture.

How do you keep Cucumber, Lettuce and Carrot Salad from getting watery?

Dry the lettuce and cucumber well after washing, and add the dressing only when you are ready to serve Cucumber, Lettuce and Carrot Salad. If the sliced cucumber releases a lot of liquid, drain it before combining the vegetables.

Is acur the same as cucumber in Cucumber, Lettuce and Carrot Salad?

Not exactly: acur is a distinct, elongated member of the cucumber family, often called Armenian cucumber in English. It can be eaten raw in this salad, but its shape, skin and texture may differ from the familiar slicing cucumber.

Do you peel the cucumber for Cucumber, Lettuce and Carrot Salad?

Usually, you do not need to peel the cucumber for Cucumber, Lettuce and Carrot Salad. Wash it thoroughly and leave the skin on if it is tender; peel it if the skin is tough, damaged or unpleasant to eat.

Should you grate the carrot for Cucumber, Lettuce and Carrot Salad?

Grating the carrot is a convenient choice because it distributes evenly through Cucumber, Lettuce and Carrot Salad. For more crunch and a distinct carrot flavor, cut it into fine matchsticks or ribbons instead.

What should you serve with Cucumber, Lettuce and Carrot Salad?

Cucumber, Lettuce and Carrot Salad goes well with grilled chicken, fish, meat, or a hearty grain or bean dish. Its crisp, fresh vegetables make it an easy side for a summer meal or a simple lunch.

Can you use English cucumber instead of acur in Cucumber, Lettuce and Carrot Salad?

Yes, English cucumber works well in Cucumber, Lettuce and Carrot Salad if acur is unavailable. It may have a different texture and amount of moisture, so slice it just before serving and drain any excess liquid before adding the dressing.

Is Cucumber, Lettuce and Carrot Salad a good choice for a light meal?

Yes, Cucumber, Lettuce and Carrot Salad is a light, vegetable-forward option and provides vitamin C and provitamin A. To make it more substantial, serve it with beans, eggs, grilled fish or another protein-rich food.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026