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Cucumber salad with sauce Calories
Refreshing cucumber salad with a creamy yogurt-style sauce
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cucumber salad with sauce (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 6.1 g of carbs, 2.7 g of protein, 5.7 g of fat and 1.2 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber salad with sauce Nutrition Facts
Selected: 1 cup (chopped) · 150 g
90
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
2.7g
· 5% DV
Fat
5.7g
· 7% 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 28% · Protein 12% · Fat 60%
Cucumber salad with sauce nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 2.7 g | 5% |
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 Chopped Cucumber salad with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 90 kcal |
| 2 tablespoon (chopped) | 30 g | 18 kcal |
| ½ cup (chopped) | 75 g | 45 kcal |
| 100 g | 100 g | 60 kcal |
| 1 serving (medium) | 180 g | 108 kcal |
| 1 pack (medium) | 200 g | 120 kcal |
| 1 serving (large) | 250 g | 150 kcal |
| 1 serving (extra large) | 350 g | 210 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Cucumber salad with sauce
How do you make cucumber salad with sauce?
Cucumber salad with sauce is made by tossing sliced or chopped cucumbers with a creamy yogurt-style dressing, usually seasoned with salt and garlic. Add fresh dill or mint if you like, then chill briefly before serving so the flavors come together.
What sauce goes in cucumber salad with sauce?
Cucumber salad with sauce typically has a yogurt-based dressing with garlic and salt. For a thicker, tangier finish, use Greek-style or strained yogurt; thin regular yogurt slightly less, since the cucumbers will release moisture as the salad sits.
How do you stop cucumber salad with sauce from getting watery?
To keep cucumber salad with sauce from turning watery, salt the cucumbers only shortly before serving, or drain excess liquid after chopping. Mix the cucumbers into the dressing near mealtime, because salting and long storage draw water out of them.
Can you make cucumber salad with sauce ahead of time?
Yes, you can prepare the yogurt dressing for cucumber salad with sauce ahead, but chop and combine the cucumbers closer to serving for a crisper result. If you mix it early, keep it covered in the refrigerator and expect some liquid to collect.
Should you peel cucumbers for cucumber salad with sauce?
You do not have to peel cucumbers for cucumber salad with sauce. Leave thin, tender skins on after washing for more texture; peel cucumbers with thick, tough, or bitter skins, or peel them in stripes for a softer bite.
Is cucumber salad with sauce the same as tzatziki?
No, cucumber salad with sauce is usually served as chopped cucumbers coated in a relatively thick dressing, while tzatziki often uses grated cucumber that has been drained and is served as a dip. Recipes overlap, especially when garlic and herbs are used.
Can you use sour cream instead of yogurt in cucumber salad with sauce?
Yes, sour cream can replace the yogurt in cucumber salad with sauce and gives the dressing a richer, tangier taste. For a lighter texture, combine sour cream with some yogurt; season gradually, since the cucumber will soften the flavor.
What can you serve with cucumber salad with sauce?
Cucumber salad with sauce pairs well with grilled chicken, kebabs, fish, and roasted vegetables. Its cool, creamy texture also works alongside spicy dishes or as part of a larger spread with flatbread and other salads.
How long does cucumber salad with sauce last in the fridge?
Cucumber salad with sauce is best eaten soon after it is mixed, but leftovers can be kept covered in the refrigerator. The cucumbers soften and release liquid over time, so stir before serving and discard it if it has been left out for hours.
Can you make cucumber salad with sauce without garlic?
Yes, you can make cucumber salad with sauce without garlic. Use dill, mint, chives, or a little lemon juice to add flavor instead; the dressing will taste milder and still complement the fresh cucumber.
Cucumber salad with sauce Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
B2
0.12mg · 9% DV
B5
0.42mg · 8% DV
B12
0.18µg · 8% DV
Minerals
Sodium
270mg · 12% DV
Phosphorus
72mg · 10% DV
Calcium
101mg · 10% DV
Iodine
12µg · 8% DV
Potassium ⭐
248mg · 7% DV
Cucumber salad with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber salad with sauce
To burn the 90 calories in 1 cup (chopped) (150 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 salad with sauce?
Cucumber salad with sauce combines chopped or sliced cucumber with a cool, creamy, yogurt-style dressing. It is a simple salad rather than one fixed recipe, so the dressing’s thickness and seasoning can vary while fresh cucumber remains the focus.
It makes a refreshing side for grilled food, sandwiches or a larger meal, and is especially welcome in warm weather. The cucumber keeps the dish light, while the creamy dressing adds richness; at 60 calories per 100 g, it can fit easily alongside a more substantial main. For a lighter version, use plain yogurt as the base and add only as much dressing as you need.
How Nutritious Is Cucumber salad with sauce?
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 salad with sauce 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 with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber salad with sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cucumber salad with sauce Fat Profile
SATURATED
1.13g
MONOUNSATURATED
2.63g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.