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Refreshing sweet-tart salad
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cucumber with pomegranate molasses (120 g) has 70 calories. That works out to 58 calories per 100 g. It contains 16.9 g of carbs, 0.8 g of protein, 0.1 g of fat and 1 g of fiber. Its 16.8 µg of Vitamin K covers 14% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
70
KCAL / 120G
Carbs
16.9g
· 6% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 4% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 16.9 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 0.8 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 70 kcal |
| 1 cup (chopped) | 80 g | 46 kcal |
| 100 g | 100 g | 58 kcal |
| 1 piece (half) | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 pack (medium) | 150 g | 87 kcal |
| 1 cup (diced) | 160 g | 93 kcal |
| 1 serving (medium) | 180 g | 104 kcal |
| 1 piece (whole) | 200 g | 116 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
To make cucumber with pomegranate molasses, slice fresh cucumber and toss it with a little pomegranate molasses just before serving. Add chopped herbs if you like, then taste before adding salt, since the dressing may already be quite tangy.
Cucumber with pomegranate molasses tastes crisp, sweet-tart, and refreshing. The cucumber’s mild flavor balances the concentrated fruitiness of the molasses; the final result can taste sharper or sweeter depending on the molasses used.
Not always. Pomegranate molasses is usually a thick, tangy reduction, while products called pomegranate syrup may be sweeter or contain added ingredients. That difference can noticeably change the balance of cucumber with pomegranate molasses.
Yes, English cucumbers work well in cucumber with pomegranate molasses. Their thin skin and relatively small seed section make them easy to slice, and they stay crisp when dressed shortly before serving.
No, peeling is optional when making cucumber with pomegranate molasses. Leave the skin on after washing for a firmer bite, or peel it if the skin is tough or you prefer a softer texture.
Mint, parsley, and dill all pair well with cucumber with pomegranate molasses. Use a small handful of finely chopped herbs so their fresh flavor complements the tart dressing rather than overwhelming it.
To keep cucumber with pomegranate molasses from getting watery, dress it right before serving and add salt at the end. If the sliced cucumber has released liquid, drain it before tossing it with the molasses.
You can slice the cucumber ahead, but keep it separate from the pomegranate molasses until serving. Once dressed, cucumber with pomegranate molasses softens as it sits, so it is best served soon after mixing.
Serve cucumber with pomegranate molasses alongside grilled meat, kebabs, or a hearty grain dish. Its crisp texture and sweet-tart dressing make a refreshing contrast to rich or savory main courses.
No, cucumber with pomegranate molasses is a fresh salad, not a pickle. The cucumber is dressed and served without fermentation, so it should be refrigerated if stored and eaten while it is still crisp.
Vitamins
Vitamin K
16.8µg · 14% DV
B5
0.22mg · 4% DV
B2
0.05mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
204mg · 6% DV
Manganese
0.11mg · 5% DV
Phosphorus
28mg · 4% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 1 serving (medium) (120 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.
Cucumber with pomegranate molasses pairs cool, crisp cucumber with the concentrated, fruity tang of pomegranate molasses. It makes a quick salad or side rather than a cooked dish; a little dressing goes a long way, and tossing it just before serving helps the cucumber stay crunchy. The sweet-sour contrast is refreshing, with the cucumber’s mildness balancing the molasses’ deep, tart flavour.
It fits naturally alongside grilled foods or a mezze spread, and works well as a light summer side. Cucumber keeps the dish fresh and low in fat, while the molasses contributes most of its carbohydrates. Add it gradually to suit your taste, or use fresh herbs such as mint to bring extra brightness without making the dressing heavier.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 3
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.
No known major allergens
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
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.