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Watermelon cucumber salad Calories
Refreshing and low-calorie
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Watermelon cucumber salad (180 g) has 63 calories. That works out to 35 calories per 100 g. It contains 14.6 g of carbs, 1.3 g of protein, 0.4 g of fat and 1.4 g of fiber. Its 15.3 mg of Vitamin C covers 17% of the Daily Value. Its glycemic index is 65 (low), so it raises blood sugar slowly.
Watermelon cucumber salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
63
KCAL / 180G
Carbs
14.6g
· 5% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 8% · Fat 5%
Watermelon cucumber salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 1.3 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 Cup of Watermelon cucumber salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 63 kcal |
| ½ cup (small) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 150 g | 53 kcal |
| 1 serving (large) | 250 g | 88 kcal |
| 1.5 cup (large) | 270 g | 95 kcal |
| 1 bottle (jumbo) | 300 g | 105 kcal |
| 2 cup (extra large) | 360 g | 126 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Watermelon cucumber salad
How do you make watermelon cucumber salad?
Watermelon cucumber salad is made by tossing bite-size watermelon and cucumber with fresh herbs and a bright dressing. Remove any large watermelon seeds, cut the cucumber into slices, then add mint, lemon juice and olive oil just before serving.
What goes in watermelon cucumber salad?
Watermelon, cucumber and fresh mint are the usual base for watermelon cucumber salad. Lemon juice and olive oil make a simple dressing, while feta, thinly sliced red onion or black pepper are popular additions. The ripe watermelon usually provides enough sweetness.
How do you keep watermelon cucumber salad from getting watery?
Add salt and dressing to watermelon cucumber salad right before serving. Let cut watermelon drain briefly and pat the cucumber dry; both release liquid as they sit. Keeping the salad undressed until the last moment helps preserve its crisp texture.
Can you put feta in watermelon cucumber salad?
Yes, feta adds a salty, creamy contrast to the sweet watermelon in watermelon cucumber salad. Crumble it over the salad just before serving so it stays distinct rather than softening in the released juice. Taste before adding extra salt.
Can you make watermelon cucumber salad ahead of time?
You can prep the ingredients ahead, but watermelon cucumber salad is best assembled just before serving. Keep the cut watermelon and cucumber chilled separately, then add the herbs, dressing and any feta at the last minute to limit excess liquid.
What dressing goes with watermelon cucumber salad?
A lemon-and-olive-oil dressing is a simple match for watermelon cucumber salad. The lemon balances the fruit's sweetness without covering the fresh cucumber. A little balsamic vinegar also works, but use it sparingly so its stronger flavor does not dominate.
What herbs go well in watermelon cucumber salad?
Mint is the classic fresh-tasting choice for watermelon cucumber salad, and basil works well if you want a more aromatic flavor. Tear or chop the herbs and add them shortly before serving to keep their color and fragrance.
What should you serve with watermelon cucumber salad?
Watermelon cucumber salad pairs well with grilled fish, chicken or vegetables, where its cool, juicy texture contrasts with warm savory food. Add feta and serve it with bread for a light lunch, or offer it alongside other summer dishes.
Is watermelon cucumber salad healthy?
Yes, watermelon cucumber salad is a refreshing way to serve water-rich fruit and vegetables. Feta and generous amounts of oil can add more salt and fat, so use them in moderation if you want to keep the salad lighter.
Should you peel the cucumber for watermelon cucumber salad?
No, you usually do not need to peel the cucumber for watermelon cucumber salad. Wash and dry it well, then slice it with the skin on for extra color and crunch. Peel it if the skin is thick or tastes bitter.
Watermelon cucumber salad Vitamins & Minerals
Vitamins
Vitamin C
15.3mg · 17% DV
Vitamin K
10.44µg · 9% DV
B6
0.11mg · 6% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
243mg · 7% DV
Magnesium
22mg · 5% DV
Manganese
0.11mg · 5% DV
Sodium
3.6mg · 0% DV
Watermelon cucumber salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Watermelon cucumber salad
To burn the 63 calories in 1 cup (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 Watermelon cucumber salad?
Watermelon cucumber salad brings juicy watermelon together with crisp cucumber for a simple, cooling summer dish. Recipes vary, but a little citrus juice and fresh mint or parsley make natural additions; some versions include a drizzle of olive oil. The contrast between sweet fruit and mild, crunchy cucumber keeps the salad bright and refreshing.
Serve it chilled as a side at a barbecue, alongside grilled food, or as a light lunch with bread or grains. It is an easy fit for a plant-based meal, and you can add chickpeas or toasted seeds if you would like more staying power. At 35 calories per 100 g, it is a light choice when you want something fresh.
How Nutritious Is Watermelon cucumber salad?
Nutrient density
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.
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 Watermelon 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 Watermelon cucumber salad Contain Allergens?
No known major allergens
Which Diets Is Watermelon 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
Watermelon cucumber salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.