Calories in cucumber and yogurt salad
A typical serving of cucumber and yogurt salad provides about 99 calories. Here are the full macros and nutrition facts.
Per serving · 1 small bowl (180 g)
Calories
99kcal
Protein
5.8g
Carbs
7.4g
Fat
5g
Per 100 g
| Calories | 55 kcal |
| Protein | 3.2 g |
| Carbs | 4.1 g |
| Fat | 2.8 g |
| Saturated fat | 1.5 g |
| Fiber | 0.6 g |
| Sugars | 3 g |
| Sodium | 180 mg |
Data based on Open Food Facts and public nutrition databases.
Similar to Greek Tzatziki or Indian Raita, it is a very light salad of sliced cucumber with a yogurt and dill sauce.
Nutritional benefits
- Very low in calories, ideal for weight control
- Natural probiotics from yogurt for intestinal flora
- Highly hydrating due to the water content of cucumber
How to prepare it
- 1.Salt the cucumber and drain it first so it doesn't release too much water
- 2.Use authentic Greek yogurt for a creamy but light texture
- 3.Add fresh mint in addition to dill for extra freshness
Lighter alternatives
Cucumber with vinegar
Fewer calories and fats (no dairy)
Raw zucchini salad
Similar texture with a more neutral flavor
White gazpacho
Similar Mediterranean flavor in soup format
Healthy tip
Avoid adding sugar to the yogurt; the natural sweetness of the cucumber is enough.
Frequently asked questions
Should I peel the cucumber?
It is preferable to leave some skin to preserve fiber and vitamins.
Is it good for summer?
It is one of the best hydrating and refreshing options for the heat.
Can I use fat-free yogurt?
Yes, although the flavor will be less rich and the texture more liquid.
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