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Mediterranean cucumber salad Calories
Low-calorie vegetable salad with olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mediterranean cucumber salad (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 8.5 g of carbs, 2.3 g of protein, 9.9 g of fat and 2.7 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mediterranean cucumber salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
8.5g
· 3% DV
Protein
2.3g
· 5% DV
Fat
9.9g
· 13% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 7% · Fat 67%
Mediterranean cucumber salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 477 mg | 21% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 2.3 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 Serving of Mediterranean cucumber salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 100 g | 72 kcal |
| 1 cup (chopped) | 130 g | 94 kcal |
| 1 bottle (large) | 250 g | 180 kcal |
| 2 cup (chopped) | 260 g | 187 kcal |
| 1 serving (extra large) | 300 g | 216 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Mediterranean cucumber salad
What is Mediterranean cucumber salad made of?
Mediterranean cucumber salad usually combines cucumber with tomato, olive oil, and lemon or vinegar. Red onion, olives, fresh herbs, and sometimes cheese are common additions, but there is no single fixed recipe.
How do you make Mediterranean cucumber salad dressing?
Mediterranean cucumber salad dressing is typically olive oil mixed with lemon juice or vinegar, salt, pepper, and herbs. Whisk it together and taste before adding it, since olives or cheese can already make the salad salty.
Can you make Mediterranean cucumber salad ahead of time?
Yes, you can chop the vegetables for Mediterranean cucumber salad ahead, but store the dressing separately. Add the dressing shortly before serving so the cucumber and tomatoes stay crisp instead of releasing liquid.
How do you keep Mediterranean cucumber salad from getting watery?
To keep Mediterranean cucumber salad from getting watery, cut the vegetables shortly before serving and add salt and dressing at the end. If your cucumber has large watery seeds, scoop them out before slicing.
What should you serve with Mediterranean cucumber salad?
Mediterranean cucumber salad pairs well with grilled fish, chicken, roasted vegetables, or beans. It also works as a fresh side for flatbread and hummus, or as a topping for a grain bowl.
Do you peel cucumbers for Mediterranean cucumber salad?
No, peeling is not necessary for Mediterranean cucumber salad if the cucumber has tender skin; leaving it on adds color and crunch. Wash it well first, and peel it if the skin is tough or bitter.
Can you add feta to Mediterranean cucumber salad?
Yes, crumbled feta is a common addition to Mediterranean cucumber salad, although it is not essential. Add it just before serving and taste before salting, because feta and olives can both be quite salty.
What herbs go in Mediterranean cucumber salad?
Parsley, mint, oregano, and dill all work in Mediterranean cucumber salad. Use one or two herbs so their flavors complement the cucumber, tomato, and olive-oil dressing rather than overwhelming them.
How long does Mediterranean cucumber salad last in the fridge?
Mediterranean cucumber salad is best eaten the day it is made. Refrigerate leftovers in a covered container, but expect the vegetables to soften and release liquid; discard the salad if it has been left out for an extended time.
Can you use vinegar instead of lemon in Mediterranean cucumber salad?
Yes, vinegar can replace lemon juice in Mediterranean cucumber salad. Red wine vinegar gives the dressing a sharper flavor, so add a little at a time and balance it with olive oil.
Mediterranean cucumber salad Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Vitamin C
22.5mg · 25% DV
Vitamin E
2.25mg · 15% DV
B6
0.16mg · 9% DV
Minerals
Sodium
477mg · 21% DV
Copper
0.13mg · 14% DV
Potassium ⭐
369mg · 11% DV
Manganese
0.22mg · 10% DV
Mediterranean cucumber salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean cucumber salad
To burn the 130 calories in 1 serving (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 Mediterranean cucumber salad?
Mediterranean cucumber salad is a fresh, Mediterranean-inspired mix usually made with cucumber, tomato, onion, herbs and olives, dressed with olive oil and lemon. There is no single fixed recipe: leafy greens or other seasonal vegetables may also find their way into the bowl.
It works as a side for grilled food, part of a mezze spread, or a light lunch, and is easy to adapt to ingredients available wherever you live. The vegetables contribute water and fibre, while the olive oil supplies most of the fat; a 100 g portion has about 72 calories. For a more filling meal, serve it with beans or chickpeas, or use a measured drizzle of oil for a lighter dressing.
How Nutritious Is Mediterranean cucumber 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 Mediterranean 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 Mediterranean cucumber salad Contain Allergens?
No known major allergens
Which Diets Is Mediterranean 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
Mediterranean cucumber salad Fat Profile
SATURATED
1.44g
MONOUNSATURATED
6.57g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.