1 serving (150 grams) contains 80 calories, 4.0 grams of protein, 3.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 7.9 mg | 2% | |
| Sodium | 236.6 mg | 10% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 6.3 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| 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 yogurt salad
Cucumber yogurt salad, found in cuisines such as Mediterranean, Middle Eastern, and South Asian, is a refreshing dish made from diced cucumber, plain yogurt, and often flavored with herbs like dill or mint. Nutritionally, it is low in calories and rich in water content, making it a hydrating choice. Cucumber provides vitamins K and C along with small amounts of potassium and magnesium, while yogurt adds protein, calcium, and probiotics. Together, these ingredients create a nutrient-dense yet light dish that complements a variety of meals.
Health Benefits
- Supports bone health due to a high calcium content from yogurt (about 150 mg per 100 g).
- Promotes hydration as cucumbers are composed of approximately 95% water.
- Aids digestion through probiotics present in yogurt, which help maintain a healthy gut microbiome.
- Boosts skin health with vitamin C from cucumbers, which supports collagen production.
- May help regulate blood pressure due to potassium content in both cucumbers and yogurt.
Dietary Considerations
Selection and Storage
Store salad in an airtight container in the refrigerator for up to 2 days. Add fresh herbs just before serving to maintain their flavor and aroma.
Common Questions About Cucumber yogurt salad Nutrition
What is the nutritional content of cucumber yogurt salad?
Cucumber yogurt salad is low in calories, with typically around 60-80 calories per serving (1 cup). It provides around 3-5 grams of protein, depending on the type of yogurt used, and is rich in vitamins like vitamin C from cucumbers and probiotics from yogurt.
Can I eat cucumber yogurt salad on a keto diet?
Cucumber yogurt salad can be keto-friendly if made with unsweetened, full-fat yogurt. Cucumbers are low in carbs (around 3.6 grams of net carbs per cup), so this salad is suitable for keto as long as no additional high-carb ingredients are added.
What are the health benefits of cucumber yogurt salad?
Cucumber yogurt salad is hydrating and supports digestion due to the probiotics in yogurt. Cucumbers provide antioxidants and anti-inflammatory nutrients, while the yogurt contributes calcium and protein, making this dish beneficial for bone health and a balanced gut.
What is the recommended serving size for cucumber yogurt salad?
A typical serving size of cucumber yogurt salad is 1 cup, which is appropriate for a side dish. This portion provides a balance of nutrients without exceeding calorie intake, making it a great addition to meals in moderation.
How does cucumber yogurt salad compare to similar dishes like tzatziki?
Cucumber yogurt salad is similar to tzatziki but tends to have a chunkier texture and may include additional ingredients like herbs or spices. Tzatziki typically uses strained Greek yogurt, making it thicker and higher in protein, while cucumber yogurt salad often uses regular yogurt and is lighter.
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.
