Cucumber salad made with cucumber and vinegar
Common food
Photo: Wikipedia
A crisp, refreshing salad of thinly sliced cucumbers bathed in a tangy vinegar dressing. The cool, watery crunch of the cucumber is brightened by the sharp acidity of the vinegar, creating a light and palate-cleansing side dish. Nutritionally, it's an ultra-low-calorie choice, providing hydration and a modest amount of fiber with minimal impact on macronutrient intake.
Calorie split: 7% protein · 90% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the perfect balance of cool, mild cucumber against the zesty kick of vinegar. It's a versatile, no-cook staple that cuts through rich, heavy meals, making it a beloved side in cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
The high water content can make it soggy if dressed too far in advance, and the vinegar may irritate sensitive stomachs or tooth enamel. For those monitoring sodium (if salt is added) or on a strict low-sugar diet, the small amount of natural sugar and any added sugar should be considered. Tip: Dress just before serving to maintain crunch, and rinse your mouth with water after eating to protect enamel.
Key benefits
- Extremely low in calories and fat, aiding weight management.
- High water content promotes hydration.
- Provides dietary fiber for digestive health.
- Contains antioxidants like flavonoids and tannins from cucumbers.
- Vinegar may help moderate post-meal blood sugar response.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'refrigerator pickle' effect of vinegar on cucumbers is a form of quick pickling, which can slightly increase the bioavailability of some antioxidants in the cucumber.
Full nutrition (USDA data · scales with serving)
| Water | 90.4 g |
| Energy | 34.0 kcal |
| Protein | 0.50 g |
| Total lipid (fat) | 0.13 g |
| Carbohydrate, by difference | 6.8 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 5.3 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 137 mg |
| Sodium, Na | 236 mg |
| Zinc, Zn | 0.15 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 2.5 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.07 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 4.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 27.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 16.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do I keep cucumber salad from getting watery?
Salt the sliced cucumbers and let them sit in a colander for 20-30 minutes to draw out excess moisture. Pat them dry thoroughly before adding the vinegar dressing.
Can I use any type of vinegar?
While white distilled or rice vinegar are most common for a clean, sharp taste, you can use apple cider vinegar for a fruitier note or balsamic for a sweeter, richer flavor. Adjust sugar accordingly.
Is this salad suitable for a low-carb diet?
Yes, it's very low in net carbs. The 6.79g of carbohydrates per 100g include 5.33g of sugar, but much of this is natural fruit sugar from the cucumber, and the fiber content helps offset the total.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.34 kcal/g · 6% calories from protein · 0.5 g fiber · 5.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.