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Cucumber, tomato and greens salad Calories
Low-calorie, hydrating salad with fiber and vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Cucumber, tomato and greens salad (180 g) has 36 calories. That works out to 20 calories per 100 g. It contains 7.2 g of carbs, 1.8 g of protein, 0.4 g of fat and 2.3 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber, tomato and greens salad Nutrition Facts
Selected: 1 bottle (medium) · 180 g
36
KCAL / 180G
Carbs
7.2g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 18% · Fat 9%
Cucumber, tomato and greens salad nutrition facts table · 1 bottle (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 1.8 g | 4% |
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 Bottle of Cucumber, tomato and greens salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 180 g | 36 kcal |
| 1 cup (chopped) | 70 g | 14 kcal |
| 1 serving (small) | 80 g | 16 kcal |
| 100 g | 100 g | 20 kcal |
| 1 piece (half) | 110 g | 22 kcal |
| 2 cup (chopped) | 140 g | 28 kcal |
| 1 serving (medium) | 180 g | 36 kcal |
| 1 piece (whole) | 220 g | 44 kcal |
| 1 serving (large) | 300 g | 60 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Cucumber, tomato and greens salad
How do you make cucumber, tomato and greens salad?
Cucumber, tomato and greens salad is made by combining washed, chopped cucumber and tomato with leafy greens such as lettuce or parsley. Dress it just before serving with olive oil, lemon juice and salt to keep the vegetables crisp.
What dressing goes well with cucumber, tomato and greens salad?
Olive oil and lemon juice make a simple, classic dressing for cucumber, tomato and greens salad. Red-wine vinegar also works if you prefer a sharper flavor; add salt shortly before serving so it does not draw out the vegetables’ moisture.
Why does cucumber, tomato and greens salad get watery?
Cucumber, tomato and greens salad gets watery because cut vegetables release juice, especially after they are salted or left sitting. Keep the components chilled and separate, then add the dressing and salt right before serving.
Can you make cucumber, tomato and greens salad ahead of time?
You can wash and dry the ingredients for cucumber, tomato and greens salad ahead of time, but wait to chop and dress them. Cut tomatoes and cucumbers release liquid, while dressed greens wilt, so assemble the salad just before eating.
How long does cucumber, tomato and greens salad last in the fridge?
Cucumber, tomato and greens salad is best eaten the day it is made, particularly once dressed. Refrigerate leftovers in a covered container and eat them promptly; the vegetables soften and release more liquid as they sit.
What greens are best in cucumber, tomato and greens salad?
Cucumber, tomato and greens salad works with romaine, baby spinach, arugula, parsley or mixed salad leaves. Choose sturdy greens if you want the salad to hold up longer, and dry them well after washing so the dressing clings.
Should you peel cucumber for cucumber, tomato and greens salad?
You do not have to peel cucumber for cucumber, tomato and greens salad. Rinse it well under running water; peel it if the skin is tough or bitter, or remove alternate strips for a mix of textures.
What can you serve with cucumber, tomato and greens salad?
Cucumber, tomato and greens salad pairs well with grilled chicken, fish, beans, eggs or a sandwich. Its fresh, crisp texture balances richer meals, and it can also be served as a light side at a barbecue.
Can cucumber, tomato and greens salad be frozen?
No, cucumber, tomato and greens salad does not freeze well. Cucumber and tomato turn soft and watery when thawed, and leafy greens lose their texture; prepare only what you can eat fresh.
Is cucumber, tomato and greens salad good for people with diabetes?
Cucumber, tomato and greens salad can be a vegetable-based side in a diabetes-friendly meal, especially when dressed without sugary additions. If you use a packaged dressing or have an individual meal plan, account for its ingredients with your clinician or dietitian.
Cucumber, tomato and greens salad Vitamins & Minerals
Vitamins
Vitamin K
75.6µg · 63% DV
Vitamin C
21.6mg · 24% DV
Vitamin A
198µg · 22% DV
Folate
43.2µg · 11% DV
Minerals
Potassium ⭐
396mg · 12% DV
Copper
0.09mg · 10% DV
Manganese
0.22mg · 10% DV
Phosphorus
50mg · 7% DV
Sodium
22mg · 1% DV
Cucumber, tomato and greens salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber, tomato and greens salad
To burn the 36 calories in 1 bottle (medium) (180 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, tomato and greens salad?
Cucumber, tomato and greens salad brings together fresh cucumber, ripe tomato and leafy greens such as lettuce or herbs. It is a simple, adaptable salad rather than a dish tied to one particular region, and is usually dressed just before serving.
The cucumber adds crunch and the tomato a juicy tang, making it an easy side for grilled food, sandwiches or a larger lunch spread. You can also serve it on its own for a light meal, with lemon and olive oil or a simple vinaigrette. Mostly water, it is a refreshing, low-calorie choice that also provides fibre and vitamin C; 100 g has about 20 calories. Keep the dressing light if you want the vegetables’ fresh flavour to stand out.
How Nutritious Is Cucumber, tomato and greens salad?
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, tomato and greens 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, tomato and greens salad Contain Allergens?
No known major allergens
Which Diets Is Cucumber, tomato and greens 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, tomato and greens salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.