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Cucumber Yogurt Salad Calories
Refreshing yogurt-based salad, low calorie, probiotic source
CALORIES
GI
POTASSIUM
FIBER
Cucumber Yogurt Salad Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
4.2g
· 34%
Protein
2.6g
· 21%
Fat
2.5g
· 45%
Fiber
0.5g
Cucumber Yogurt Salad Vitamins & Minerals
Vitamins
Vitamin K
14µg · 12% DV
B2
0.13mg · 10% DV
B5
0.35mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Calcium
90mg · 9% DV
Zinc
1mg · 9% DV
Phosphorus
60mg · 9% DV
Iodine
8µg · 5% DV
Cucumber Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cucumber Yogurt 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 Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber Yogurt Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cucumber Yogurt Salad Fat Profile
SATURATED
1.6g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cucumber Yogurt Salad
Cucumber Yogurt Salad — Frequently Asked Questions
Can cucumber yogurt salad be made ahead of time?
Yes, but cucumber releases water as it sits, so the salad can become thinner by the next day. For the best texture, prepare the yogurt base in advance and add the cucumber closer to serving.
How can I stop cucumber yogurt salad from turning watery?
Lightly salt the grated cucumber, let it sit briefly, and squeeze out excess moisture before mixing. Using strained or thicker yogurt also helps the salad stay creamy.
Can cucumber yogurt salad be frozen?
Freezing is usually not recommended. Yogurt can separate after thawing, and cucumber tends to lose its crisp texture and become watery.
Does adding garlic make it harder to digest?
For some people, yes. Garlic may worsen bloating, reflux, or stomach irritation, so reducing it or leaving it out can make the dish easier to tolerate.
What foods pair well with cucumber yogurt salad?
It works especially well with grilled meats, chicken, meatballs, rice dishes, and legume-based meals. Its cool, tangy flavor helps balance spicy or savory foods.
How is cucumber yogurt salad different from tzatziki or cacık?
They are closely related, but texture usually differs. Cacık is often looser and more spoonable, while cucumber yogurt salad served as a meze is usually thicker and less diluted.
Is cucumber yogurt salad a good late-night food?
It can be a light option for many people. But if you are sensitive to dairy, garlic, or cold foods at night, a small portion may be more comfortable.
Is it healthy enough to eat without limits?
Not really. Even a simple, minimally processed dish can become less balanced if large amounts of salt, oil, or full-fat yogurt are added.
Which yogurt works best: regular yogurt or strained yogurt?
Strained yogurt usually gives a thicker, dip-like texture that holds up better. Regular yogurt makes a lighter, looser salad.
Who should be careful with cucumber yogurt salad?
People with a dairy allergy should avoid it. Those with lactose intolerance, reflux, or a need to limit sodium may also need to adjust the ingredients or portion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.