Cucumber and lettuce salad

Vegetable

Item Rating: 83/100

1 serving (150 grams) contains 25 calories, 1.2 grams of protein, 0.2 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		16.7
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.7 mg	0%
Total Carbohydrates		3.3 g	1%
	Dietary Fiber	1 g	3%
	Sugars	1.7 g
protein		0.8 g	1%
Vitamin D		0 mcg	0%
Calcium		16.7 mg	1%
Iron		0.3 mg	1%
Potassium		200 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (5.2%)

Protein: 3 cal (18.5%)

Carbs: 13 cal (76.3%)

About Cucumber and lettuce salad

Cucumber and lettuce salad is a simple, refreshing dish commonly found in global cuisines, particularly in Mediterranean, Asian, and American diets. This salad typically combines crisp lettuce and hydrating cucumbers, both of which are low in calories and high in water content. Cucumbers are a good source of vitamin K, while lettuce provides folate and fiber. Both vegetables are rich in antioxidants and contribute to a hydrating, nutrient-dense meal. The salad is often dressed with olive oil, vinegar, or lemon juice, enhancing its flavor while keeping its nutritional profile light and healthy.

Health Benefits

• Supports hydration due to cucumbers containing over 95% water, which helps maintain bodily fluid balance.
• Promotes bone health as cucumbers and lettuce are significant sources of vitamin K, essential for bone formation and blood clotting.
• Aids digestion because both ingredients provide dietary fiber, which supports gut health and regular bowel movements.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, paleo

Selection and Storage

Store cucumbers and lettuce separately in the refrigerator, preferably in crisper drawers, to maintain freshness. Prepare the salad just before serving to avoid wilting.

Common Questions About Cucumber and lettuce salad Nutrition

Is cucumber and lettuce salad high in protein?

Cucumber and lettuce salad is very low in protein, typically offering less than 1 gram per cup for each ingredient. To boost protein content, consider adding ingredients like chickpeas, tofu, or grilled chicken.

Can I eat cucumber and lettuce salad on a keto diet?

Yes, cucumber and lettuce are both keto-friendly as they are low in carbs. A cup of chopped cucumber has about 4 grams of carbs while a cup of shredded lettuce typically contains less than 2 grams. Pairing the salad with a high-fat dressing can make it more suitable for keto.

What are the health benefits of eating cucumber and lettuce salad?

Cucumber and lettuce salad is hydrating and low in calories, making it great for weight management. Both ingredients are rich in vitamins such as Vitamin K and antioxidants, which support bone health and reduce inflammation. However, the low calorie count means it may not provide enough energy as a standalone meal.

What is the recommended portion size for cucumber and lettuce salad?

A typical portion size for cucumber and lettuce salad is about 2 cups, providing roughly 30-40 calories. You can adjust the size based on your dietary needs, but adding a source of protein or fat can help balance the meal nutritionally.

How does cucumber and lettuce salad compare to spinach and kale salads?

Cucumber and lettuce salad is lower in calories and nutrients compared to spinach and kale salads. Spinach and kale offer higher amounts of iron, calcium, and Vitamin C. If seeking more nutritional benefits, consider combining cucumbers and lettuce with darker greens like spinach or kale.

Data Sources & Scientific References