1 cup (medium) of Cucumber Salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 6.2 g of carbs, 1.4 g of protein, 0.5 g of fat and 1.4 g of fiber. Its 19.2 µg of Vitamin K covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cucumber Salad?

Cucumber salad brings thinly sliced cucumber together with red onion, fresh herbs and a light dressing. It is made in many cuisines rather than belonging to one specific place; the dressing may lean on vinegar, lemon or oil, and the herbs vary with local tastes.

Cool, crisp and gently tangy, it works as a side for grilled food, a simple lunch accompaniment or part of a summer spread. In Turkey it may sit alongside meze and home-cooked meals; elsewhere, it is just as at home with sandwiches or barbecue. Cucumber salad is mostly water and makes a light, low-calorie choice. For a more filling plate, serve it with beans, grains or another source of protein, and keep the dressing modest if you want it especially fresh.

Cucumber Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

1.2g

· 2% DV

Fat

0.4g

· 1% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 71% · Protein 16% · Fat 13%

Cucumber Salad Vitamins & Minerals

Vitamins

Vitamin K

16µg · 13% DV

Vitamin C

7.5mg · 8% DV

Vitamin A

60µg · 7% DV

0.3mg · 6% DV

Minerals

Sodium

120mg · 5% DV

Potassium ⭐

170mg · 5% DV

Phosphorus

28mg · 4% DV

Magnesium

12mg · 3% DV

How Nutritious Is Cucumber Salad?

Nutrient density

Medium

40/ 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

45/ 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 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 Salad

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

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

Is Cucumber 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 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 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 Salad Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 2:1

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

Compare Cucumber Salad

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Foods Similar to Cucumber Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cucumber Salad

What goes in Cucumber Salad?

Cucumber Salad commonly combines thinly sliced cucumbers with red onion and fresh herbs, tossed in a light dressing. Olive oil with lemon juice or vinegar works well; add salt shortly before serving so the cucumbers do not release too much liquid.

How do you keep Cucumber Salad from getting watery?

To keep Cucumber Salad from getting watery, add salt and dressing just before serving. If preparing it ahead, refrigerate the sliced cucumbers separately and combine them with the onion, herbs, and dressing at the last minute.

Should you peel cucumbers for Cucumber Salad?

No, peeling is optional for Cucumber Salad. Leave the skin on when it is thin and pleasant to eat, or peel thick-skinned cucumbers fully or in stripes. Rinse the cucumbers well before slicing either way.

What dressing is best for Cucumber Salad?

A light olive-oil dressing with lemon juice or vinegar is a classic choice for Cucumber Salad. It complements the crisp cucumber and fresh herbs without making them heavy; season lightly and toss the salad just before serving.

Can you make Cucumber Salad ahead of time?

Yes, you can prepare the components of Cucumber Salad ahead, but keep the dressing and salt separate until serving. Store the sliced cucumbers, onion, and herbs covered in the refrigerator, then toss everything together shortly before the meal.

How long does Cucumber Salad last in the fridge?

Cucumber Salad is best eaten the day it is made, because sliced cucumbers soften and release liquid as they sit. Refrigerate leftovers in a covered container and use them within about a day for the best texture.

Which cucumbers are best for Cucumber Salad?

Thin-skinned, crisp cucumbers are especially convenient for Cucumber Salad because they can be sliced without peeling and have fewer large seeds. Regular cucumbers work too; peel them if the skin is tough and remove watery seeds if needed.

What should you serve with Cucumber Salad?

Cucumber Salad pairs well with grilled meat, chicken, or fish, as well as hearty beans and roasted vegetables. Its cool, tangy crunch balances rich or spicy main dishes and makes it a useful side for a summer meal.

Can you freeze Cucumber Salad?

No, freezing is not recommended for Cucumber Salad. Cucumbers contain a lot of water, so freezing and thawing makes their slices limp and watery, and the dressing and herbs also lose their fresh texture.

Is Cucumber Salad healthy?

Yes, Cucumber Salad can be a refreshing, vegetable-forward side dish. Its overall nutritional value depends on the dressing and any additions, so a simple oil-and-lemon dressing keeps it lighter than versions with creamy or sugary dressings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026