1 serving (100 grams) contains 15 calories, 0.9 grams of protein, 0.2 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
35.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 4.0 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 404.8 mg | 8% | |
* 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 Lettuce and cucumber salad
Lettuce and cucumber salad is a simple, refreshing dish commonly found in Mediterranean, Asian, and Western cuisines. Lettuce, typically Romaine or iceberg, pairs well with crisp cucumbers to provide a hydrating, low-calorie meal or side. Lettuce is rich in vitamin K and beta-carotene, while cucumbers offer vitamin K, vitamin C, and small amounts of potassium. Both are predominantly water-based vegetables, making the salad highly hydrating and low in calories, often containing fewer than 50 calories per serving if prepared without heavy dressings. This dish is widely enjoyed for its light, refreshing texture and versatility with various dressings and toppings, catering to both simple and elaborate meals.
Health Benefits
- Supports bone health due to vitamin K content in both lettuce and cucumbers (88 mcg in 1 cup of Romaine lettuce).
- Promotes hydration as lettuce and cucumbers are composed of over 90% water.
- Enhances immune function with vitamin C from cucumbers (approximately 3.8 mg per cup).
- Provides dietary fiber, promoting digestion and gut health.
- Contributes to overall heart health through potassium, which helps regulate blood pressure (cucumbers provide 193 mg per cup).
Dietary Considerations
Selection and Storage
Store uncut lettuce and cucumbers in the refrigerator in a perforated bag to maintain freshness for up to a week. Wash and dry only before use to prevent spoilage from excess moisture.
Common Questions About Lettuce and cucumber salad Nutrition
Is a lettuce and cucumber salad low in calories?
Yes, a lettuce and cucumber salad is very low in calories. One cup of shredded lettuce contains approximately 5 calories, while one cup of sliced cucumber has around 16 calories. Combined with no additional toppings or dressings, this salad is an excellent choice for a calorie-conscious diet.
Can I eat a lettuce and cucumber salad on a keto diet?
Yes, you can enjoy a lettuce and cucumber salad on a keto diet. Both lettuce and cucumbers are low in net carbs—lettuce has about 1 gram of net carbs per cup, and cucumbers have roughly 2 grams of net carbs per cup—making them keto-friendly when combined with a high-fat dressing like olive oil or avocado.
What are the health benefits of eating a lettuce and cucumber salad?
A lettuce and cucumber salad is hydrating and nutrient-dense, offering vitamins A, C, and K, as well as antioxidants. Cucumbers provide magnesium and potassium, which support heart health, while lettuce is rich in water and fiber to aid digestion. The combination promotes hydration and low-calorie satiety.
What is the recommended portion size for a lettuce and cucumber salad?
A standard serving size of a lettuce and cucumber salad is about 2 cups, which can fill a medium-sized bowl. This portion provides minimal calories—around 30 calories—making it a great start to any meal or a light snack. Adding protein or healthy fats can make it more filling.
How does a lettuce and cucumber salad compare to other salads?
Compared to salads with heavier ingredients like croutons or creamy dressings, a lettuce and cucumber salad is lighter and lower in calories. It is also more hydrating due to the high water content of both ingredients. However, adding nutrient-dense toppings like nuts, seeds, or lean proteins can balance the salad for a more complete meal.
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.
