1 serving (150 grams) contains 50 calories, 1.2 grams of protein, 0.2 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
78.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.8 mg | 0% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 7.9 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 315.5 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 onion salad
Cucumber Onion Salad is a fresh, simple dish commonly enjoyed in various cuisines worldwide, particularly Mediterranean, Indian, and American. Made primarily from cucumbers and onions, this salad is low in calories and high in water content, making it hydrating and suitable for hot weather. Cucumbers provide vitamin K, potassium, and antioxidants, while onions are rich in vitamin C, quercetin, and sulfur compounds. Together, they create a dish that is nutrient-dense yet light. Often dressed with vinegar, olive oil, or yogurt-based dressings, this salad pairs well with grilled proteins or can serve as a standalone snack.
Health Benefits
- Hydration support due to cucumbers’ high water content (95% water).
- Bone health from cucumbers’ vitamin K, essential for calcium binding in bones.
- Immune system support from onions’ vitamin C and sulfur compounds, which aid in fighting infections.
- Heart health from onions’ quercetin, a flavonoid known to help reduce inflammation and lower blood pressure.
Dietary Considerations
Selection and Storage
Store cucumbers and onions separately in a cool, dry place or refrigerator. Prepare and consume the salad fresh; refrigerate leftovers in an airtight container for up to one day.
Common Questions About Cucumber onion salad Nutrition
What is the nutritional content of cucumber onion salad?
Cucumber onion salad is low in calories, with about 50-70 calories per serving (1 cup, depending on the dressing). It offers vitamins like Vitamin K, Vitamin C, and antioxidants from cucumbers and onions. It is very low in protein, typically with less than 1 gram per serving.
Is cucumber onion salad suitable for keto or low-carb diets?
Yes, cucumber onion salad can be keto-friendly as cucumbers are low in carbs (about 3.6 grams per cup) and onions can be used sparingly due to their slightly higher carb content (7 grams per 100 grams). Using a keto-approved dressing like olive oil and vinegar will help keep the dish compatible with a low-carb or keto diet.
What are the health benefits or concerns of eating cucumber onion salad?
Cucumber onion salad is hydrating due to the high water content in cucumbers, and it contains antioxidants that support skin health and inflammation reduction. Red onions provide quercetin, which has heart health benefits. However, some may experience digestive discomfort from raw onions if consumed in large quantities.
What is a recommended serving size for cucumber onion salad?
A typical serving size is about 1 cup, which provides hydration and nutrients without being calorie-heavy. Adjust the portion based on your dietary needs, especially if adding calorie-dense dressings or toppings like cheese or nuts.
How does cucumber onion salad compare to other salads?
Cucumber onion salad is simpler and lighter than salads with leafy greens or toppings like croutons or proteins. It is ideal for hydration and as a side dish but may lack the fiber or protein content found in salads with spinach, kale, or beans. Consider adding extras like feta or chickpeas for enhanced nutrition.
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.
