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Tomato and cucumber salad Calories
Low-calorie, refreshing, high-water salad
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Tomato and cucumber salad (180 g) has 32 calories. That works out to 18 calories per 100 g. It contains 7 g of carbs, 1.4 g of protein, 0.4 g of fat and 2 g of fiber. Its 18.9 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato and cucumber salad Nutrition Facts
Selected: 1 bottle (medium) · 180 g
32
KCAL / 180G
Carbs
7g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 15% · Fat 10%
Tomato and cucumber salad nutrition facts table · 1 bottle (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 1.4 g | 3% |
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 Tomato and cucumber salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 180 g | 32 kcal |
| 1 piece (small) | 70 g | 13 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (small) | 100 g | 18 kcal |
| 1 cup (chopped) | 120 g | 22 kcal |
| 1 piece (medium) | 140 g | 25 kcal |
| 1 serving (large) | 220 g | 40 kcal |
| 2 cup (chopped) | 240 g | 43 kcal |
| 1 serving (extra large) | 300 g | 54 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Tomato and cucumber salad
How do you make tomato and cucumber salad?
To make tomato and cucumber salad, wash the vegetables, cut them into bite-size pieces, and toss them with olive oil, lemon juice, and salt. Add the dressing just before serving so the salad stays crisp rather than watery.
What dressing goes with tomato and cucumber salad?
A simple olive-oil and lemon dressing works especially well with tomato and cucumber salad. Red-wine vinegar is a good swap for lemon, while chopped parsley or mint adds freshness without overpowering the vegetables.
How do you keep tomato and cucumber salad from getting watery?
Tomato and cucumber salad releases liquid as the cut vegetables sit, especially after salting. Cut the tomatoes into larger pieces, keep the salt and dressing separate until serving, and drain any pooled liquid before bringing it to the table.
Can you make tomato and cucumber salad ahead of time?
Yes, you can chop the ingredients for tomato and cucumber salad a few hours ahead, but store them separately or undressed in a covered container in the refrigerator. Add salt, oil, and acid just before serving for a fresher texture.
How long does tomato and cucumber salad last in the fridge?
Undressed tomato and cucumber salad is best within a day, although it will gradually soften. Once dressed, eat it the same day for the best texture; refrigerate leftovers promptly in a sealed container rather than leaving them at room temperature.
Should you peel cucumbers for tomato and cucumber salad?
No, peeling is optional for tomato and cucumber salad. Leave the skin on if it is thin and pleasant to eat; peel striped sections or the whole cucumber if the skin is tough, waxy, or bitter.
Which tomatoes are best for tomato and cucumber salad?
Choose ripe, flavorful tomatoes that still feel firm for tomato and cucumber salad. Very soft tomatoes can collapse when cut and make the bowl watery, while in-season tomatoes usually bring the best flavor without needing extra seasoning.
Can you add feta to tomato and cucumber salad?
Yes, crumbled feta is a popular addition to tomato and cucumber salad, adding a salty, tangy contrast to the fresh vegetables. Add it at the end and taste before salting, since feta can make the finished salad salty enough.
What can you serve with tomato and cucumber salad?
Tomato and cucumber salad pairs well with grilled chicken, fish, kebabs, or grain bowls, and it also works alongside eggs or toasted bread. Its fresh acidity balances richer dishes particularly well.
Is tomato and cucumber salad healthy?
Yes, tomato and cucumber salad is a refreshing way to add vegetables to a meal. Keep the dressing moderate and pair it with a source of protein or a more substantial side if you want the meal to be more filling.
Tomato and cucumber salad Vitamins & Minerals
Vitamins
Vitamin C
18.9mg · 21% DV
Vitamin K
18.36µg · 15% DV
B6
0.13mg · 8% DV
Folate
28.8µg · 7% DV
Minerals
Potassium ⭐
378mg · 11% DV
Copper
0.09mg · 10% DV
Manganese
0.14mg · 6% DV
Phosphorus
43mg · 6% DV
Sodium
13mg · 1% DV
Tomato and cucumber salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato and cucumber salad
To burn the 32 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 Tomato and cucumber salad?
Tomato and cucumber salad brings together ripe tomato and crisp cucumber, served raw in slices or chunks. It is a simple combination found across many cuisines, rather than a dish with one clear point of origin, and is especially familiar in Mediterranean-style meals.
Its juicy, cooling crunch works as a side for grilled foods, sandwiches or a larger lunch, and it can also be served on its own as a light snack. The vegetables are mostly water, with a little fibre, so the salad is refreshing and light. Add salt, herbs, lemon juice or olive oil to taste; for a lighter dressing, use lemon and herbs and keep the oil modest.
How Nutritious Is Tomato and 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 Tomato and 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 Tomato and cucumber salad Contain Allergens?
No known major allergens
Which Diets Is Tomato and 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
Tomato and cucumber salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.