1 serving (medium) of Oil-free pepper cucumber salad (150 g) has 30 calories. That works out to 20 calories per 100 g. It contains 6.1 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.7 g of fiber. Its 67.5 mg of Vitamin C covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Oil-free pepper cucumber salad?

Oil-free pepper cucumber salad combines chopped fresh cucumber and sweet pepper without an oil-based dressing. It is an easy, adaptable salad rather than a dish tied to one specific regional tradition; lemon juice or vinegar, salt and fresh herbs are common ways to add brightness. The pepper brings a mild sweetness, while cucumber keeps each bite cool and crisp.

Serve it as a light side with grilled food, beans or a sandwich, or enjoy it on its own on a warm day. It is low in calories, mostly water, and the vegetables provide vitamin C. For extra substance, pair it with beans or another protein-rich food; fresh herbs and citrus add flavour without making the salad heavier.

Oil-free pepper cucumber salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

0.9g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 75% · Protein 17% · Fat 8%

Oil-free pepper cucumber salad Vitamins & Minerals

Vitamins

Vitamin C

45mg · 50% DV

Vitamin K

7.8µg · 7% DV

0.1mg · 6% DV

0.19mg · 4% DV

Minerals

Potassium ⭐

185mg · 5% DV

Magnesium

11mg · 3% DV

Phosphorus

23mg · 3% DV

Calcium

14mg · 1% DV

How Nutritious Is Oil-free pepper cucumber salad?

Nutrient density

High

72/ 100

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

45/ 100

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.

Oil-free pepper cucumber salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oil-free pepper cucumber salad

To burn the 20 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oil-free pepper 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 Oil-free pepper cucumber salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oil-free pepper 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

✓ Suitable

Low FODMAP

— Not suitable

Oil-free pepper cucumber salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Oil-free pepper cucumber salad

🥗vs🍅

Oil-free pepper cucumber salad vs Tomato2 kcal more per 100 g

→🥗vs🥗

Oil-free pepper cucumber salad vs Mixed Green Salad2 kcal more per 100 g

→🥗vs🫑

Oil-free pepper cucumber salad vs Red Pepper11 kcal fewer per 100 g

→🥗vs🥄

Oil-free pepper cucumber salad vs Boiled Beetroot24 kcal fewer per 100 g

→

Foods Similar to Oil-free pepper cucumber salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Oil-free pepper cucumber salad

How do you make oil-free pepper cucumber salad?

Oil-free pepper cucumber salad is made by tossing chopped cucumber and peppers with lemon juice or vinegar, salt, and herbs. Add the dressing shortly before serving so the vegetables stay crisp instead of releasing too much water.

Which peppers work best in oil-free pepper cucumber salad?

Bell peppers work especially well in oil-free pepper cucumber salad because they add sweetness and crunch without overpowering the cucumber. Use green pepper for a sharper taste, or add a small amount of chili if you want heat.

How do you keep oil-free pepper cucumber salad from getting watery?

Keep oil-free pepper cucumber salad from getting watery by salting and dressing it just before serving. If you need to prep ahead, refrigerate the chopped vegetables separately and combine them with the lemon or vinegar at the last minute.

Can you make oil-free pepper cucumber salad ahead of time?

Yes, you can chop the ingredients for oil-free pepper cucumber salad a few hours ahead and keep them covered in the refrigerator. Wait to add salt and dressing until serving, since both draw moisture from cucumber.

Should you peel the cucumber for oil-free pepper cucumber salad?

No, peeling the cucumber is optional for oil-free pepper cucumber salad. Wash it well and leave the skin on for extra crunch; peel it if the skin is tough, bitter, or simply not to your taste.

What dressing goes with oil-free pepper cucumber salad?

A lemon-and-herb dressing suits oil-free pepper cucumber salad, while vinegar gives it a sharper tang. Add a little at a time and taste as you go; the cucumber and peppers should still taste fresh, not drowned in acid.

What can you serve with oil-free pepper cucumber salad?

Oil-free pepper cucumber salad pairs well with grilled chicken, fish, kebabs, or beans. Its crisp, tangy vegetables make a refreshing contrast to warm, savory mains, and it also works alongside sandwiches or grain bowls.

Can you add tomatoes to oil-free pepper cucumber salad?

Yes, tomatoes can be added to oil-free pepper cucumber salad, but they make it juicier. Choose firm tomatoes, remove excess seeds if desired, and mix them in just before serving to keep the salad from becoming soggy.

How long does oil-free pepper cucumber salad last in the fridge?

Oil-free pepper cucumber salad is best eaten fresh, but it can be refrigerated in a covered container and used by the next day. Once dressed, it softens and releases liquid, so drain excess juice before serving.

Can you use dried herbs in oil-free pepper cucumber salad?

Yes, dried herbs work in oil-free pepper cucumber salad, though fresh parsley, dill, or mint gives it a brighter flavor. Use a small pinch of dried herbs and let the dressed salad sit briefly so their flavor can develop.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026