1 serving (150 grams) contains 50 calories, 1.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
79.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.9 mg | 0% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 317.5 mg | 6% | |
* 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
Source of Calories
About Cucumber and red onion salad
Cucumber and red onion salad is a simple and refreshing dish commonly found in Mediterranean, Middle Eastern, and Southeast Asian cuisines. Made with thinly sliced cucumbers and red onions often dressed in olive oil, vinegar, or lemon juice, this dish is low in calories and rich in nutrients. Cucumbers are 95% water and are an excellent source of hydration, while red onions contain anthocyanins, potent antioxidants. Both ingredients are low in calories, making the salad a great addition to weight management diets. It is naturally fat-free, cholesterol-free, and contains small amounts of vitamin C, vitamin K, potassium, and dietary fiber.
Health Benefits
- Cucumbers are high in water content (approximately 95%), promoting hydration and aiding in overall bodily functions.
- Red onions contain anthocyanins, a type of antioxidant that may help reduce inflammation and support heart health.
- Both cucumbers and red onions provide small amounts of vitamin K, which supports bone health and proper blood clotting.
Dietary Considerations
Selection and Storage
Store cucumbers and red onions separately in the refrigerator—cucumbers in a crisper drawer and onions in a cool, ventilated area. Prepare the salad fresh and consume within 1-2 days for optimal texture and flavor.
Common Questions About Cucumber and red onion salad Nutrition
What are the nutritional benefits of cucumber and red onion salad?
Cucumber and red onion salad is low in calories, with roughly 16–20 calories per 1-cup serving, depending on added ingredients like dressing. It provides hydration from cucumbers, which are about 95% water, and small amounts of vitamins K and C. Red onions add antioxidants like quercetin, which may have anti-inflammatory benefits.
Is cucumber and red onion salad suitable for a keto diet?
Yes, cucumber and red onion salad can be keto-friendly if prepared without sugary dressings. Cucumbers have about 3.6g of carbs per cup, and red onions, while slightly higher at 6g of carbs per 100g, can be used in moderation. Ensure you use low-carb dressings like olive oil and vinegar.
What are the health benefits of eating cucumber and red onion salad?
This salad is hydrating, thanks to the high water content in cucumbers, and it supports digestion due to the fiber in red onions. The antioxidants in red onions, such as anthocyanins, may help reduce inflammation and improve heart health. Additionally, cucumbers promote skin health given their vitamin K and silica content.
How much cucumber and red onion salad should I eat in a serving?
A typical serving of cucumber and red onion salad is about 1 to 1.5 cups, which provides a low-calorie, nutrient-rich side dish. Adjust the portion depending on your dietary needs and whether it’s a stand-alone dish or served alongside a protein source.
How does cucumber and red onion salad compare to lettuce-based salads?
Cucumber and red onion salad is simpler and focuses more on hydration, with cucumbers providing more water content than lettuce. It is lower in calories and carbs compared to most lettuce-based salads with added toppings. However, both salads can be equally nutritious depending on how they are prepared and dressed.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
