With the new year comes renewed motivation to get healthy and lose those extra pounds. One recipe that gets tossed around this time of year is cucumber salad. But does eating cucumber salad actually help you lose weight? Let’s take a closer look.
What is Cucumber Salad?
Cucumber salad is a simple, healthy salad made primarily from cucumbers. The most basic version includes just sliced cucumbers, vinegar, and salt and pepper. Some popular additions include:
- Onion
- Tomato
- Bell pepper
- Vinegar – cider, wine, rice, etc.
- Fresh herbs like dill, mint, parsley
- Olive oil or vegetable oil
- Garlic
- Spices like dill, mustard seed, red pepper flakes
- Nuts or seeds
The cucumbers are sliced thinly, then combined with your choice of vegetables, herbs, vinegar, oil and seasonings. The salad is chilled for at least 30 minutes before serving to allow the flavors to meld.
Nutrition Facts of Cucumber Salad
Cucumbers themselves are low in calories and rich in nutrients:
- Calories: 8 calories per 1⁄2 cup sliced cucumbers
- Carbs: 2 grams per 1⁄2 cup
- Fiber: 0.6 grams per 1⁄2 cup
- Protein: 0.5 grams per 1⁄2 cup
- Vitamin K: 16% of the RDI per 1⁄2 cup
- Vitamin C: 5% of the RDI per 1⁄2 cup
- Magnesium: 3% of the RDI per 1⁄2 cup
- Potassium: 2% of the RDI per 1⁄2 cup
Cucumbers are 95% water, making them an ultra low-calorie food. They also provide small amounts of antioxidants like flavonoids and tannins (1).
When made into a salad with vinegar, oil and seasonings, the nutritional profile changes slightly depending on the ingredients used. But cucumber salad remains a low calorie, nutrient-dense side.
For example, 1 cup of basic cucumber salad made with sliced cucumbers, onion, vinegar and dill contains about (2):
- 30 calories
- 3 grams carb
- 0.5 grams fiber
- 0.9 grams protein
The vegetables, vinegar and herbs make this salad an excellent source of antioxidants and polyphenols. These compounds have anti-inflammatory effects in the body and offer protection against chronic disease (3).
Does Cucumber Salad Help You Lose Weight?
Eating cucumber salad can support weight loss in a few ways:
Low Calorie Density
The water and fiber content of cucumber salad give it a very low calorie density. This means you can eat a large portion to feel satisfied without overdoing it on calories.
Replacing high calorie sides like macaroni salad, potato salad or pasta salad with cucumber salad allows you to fill up on fewer calories.
High Water Content
The high water content in cucumbers can also help with weight loss. Water-rich foods like cucumbers help hydrate the body and temporarily reduce hunger (4).
One study found that increasing daily water intake by 1-3 cups per day resulted in greater weight loss over a 12-week period (5).
Nutrient Density
Cucumber salad is low in calories but packed with valuable vitamins, minerals and antioxidants. These nutrients support a healthy metabolism and satiate hunger.
Eating nutrient-poor foods can cause spikes and crashes in blood sugar and lead to overeating. Cucumber salad helps stabilize blood sugar.
Fiber Content
The fiber in cucumbers promotes feelings of fullness and a healthy digestive system. Getting adequate fiber is linked to weight management.
One study associated eating an additional 14 grams of fiber per day with a 10% decrease in calorie intake and 4.2 lbs of weight loss over 4 months (6).
Other Benefits of Cucumbers
On top of supporting weight loss, eating cucumbers has the following benefits:
Hydration – Their high water content keeps the body hydrated and regular. Cucumbers may even help prevent headaches and hangovers (7).
Skin health – Cucumbers contain antioxidants like vitamin C and caffeic acid that fight skin damage and reduce inflammation (8).
Blood pressure – Cucumbers may help relax blood vessels and lower blood pressure due to their potassium, magnesium and fiber content (9).
Digestion – Cucumbers act as a natural laxative because of their water and fiber content. This improves regularity and digestion (10).
Tips for Making Cucumber Salad
Take your cucumber salad to the next level with these simple tips:
1. Slice thinly – Thin slices maximize the surface area for absorbing the flavor of the dressing. Aim for 1/8 inch thick or thinner.
2. Remove bitterness – Older cucumbers can become bitter. Cut each end off before slicing to remove any bitter taste.
3. Salt and drain – Sprinkling with salt helps draw out excess water to avoid a watery salad. Let sit for 15-20 minutes, then pat dry.
4. Use Persian cucumbers – Persian cucumbers are thinner skinned and don’t require peeling.
5. Toss with vinegar – Vinegar adds a tangy flavor and helps preserve the salad. Cider vinegar is a classic choice.
6. Season generously – Cucumber salad needs bold seasoning. Add fresh herbs, minced garlic, onion, mustard seeds or red pepper flakes.
7. Add crunchy toppings – Nuts, seeds or red onion add nice texture. Try raw sunflower seeds, sliced almonds or diced red onion.
8. Drizzle with oil – Olive or vegetable oil helps the seasoning stick. Only use 1-2 tbsp per 3-4 cucumbers.
9. Chill before serving – Let the salad chill for at least 30 minutes, up to 8 hours, for the best flavor.
5 Tasty Cucumber Salad Recipes
Here are a few cucumber salad recipes to help you lose weight:
1. Easy Cucumber Tomato Salad
This refreshing salad pairs crisp cucumbers with juicy grape tomatoes, red onion and fresh dill. It’s customizable using your favorite vinegar and herbs.
Ingredients:
- 3 cucumbers, sliced
- 2 cups grape tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup cider vinegar
- 2 tablespoons olive oil
- 2 tablespoons fresh dill, chopped
- 1 teaspoon salt
- 1/2 teaspoon pepper
Instructions:
- Slice cucumbers and halve grape tomatoes.
- Combine cucumber, tomatoes and onion in a bowl.
- Whisk together vinegar, olive oil, dill, salt and pepper.
- Pour dressing over salad and toss until coated.
- Refrigerate for 30 mins before serving.
2. Greek Cucumber Salad
This Greek cucumber salad marries crisp cucumbers with briny feta cheese, olives, onion and fresh herbs.
Ingredients:
- 3 cucumbers, sliced
- 1/2 red onion, thinly sliced
- 1/2 cup crumbled feta
- 1/4 cup Kalamata olives, pitted and halved
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 tablespoons fresh mint, chopped
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon oregano
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Instructions:
- Slice cucumbers and onion. Add to a bowl.
- Add crumbled feta, olives, vinegar, olive oil and seasonings.
- Toss until evenly combined.
- Let chill 30 mins before serving.
3. tangy Dill Cucumber Salad
This easy cucumber salad has a tangy, sweet and sour flavor from the apple cider vinegar and sugar. Fresh dill gives it an aromatic flavor.
Ingredients:
- 3 cucumbers, sliced
- 1 small onion, thinly sliced
- 1/4 cup apple cider vinegar
- 2 tablespoons olive oil
- 1 tablespoon white sugar
- 2 tablespoons fresh dill, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Instructions:
- Slice cucumbers and onion. Add to a bowl.
- Whisk together vinegar, olive oil, sugar and seasonings.
- Pour dressing over cucumbers. Add fresh dill.
- Toss until coated evenly.
- Chill for 30 mins before serving.
4. Southwestern Cucumber Salad
This salad packs a flavor punch with spicy jalapeño, cilantro, chili powder and lime juice.
Ingredients:
- 3 cucumbers, sliced
- 1 jalapeño, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped
- 3 tablespoons lime juice
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
Instructions:
- Slice cucumbers and jalapeño. Add to a bowl.
- Add halved cherry tomatoes and chopped cilantro.
- Whisk together lime juice, olive oil and seasonings.
- Pour dressing over salad. Toss until coated.
- Let chill for 30 mins before serving.
5. Lemon Cucumber Salad
This light and refreshing salad is flavored with bright lemon zest, olive oil and cracked black pepper.
Ingredients:
- 3 cucumbers, sliced
- 1 small shallot, thinly sliced
- Zest and juice from 1 lemon
- 2 tablespoons olive oil
- 1/4 teaspoon cracked black pepper
- Pinch of salt
Instructions:
- Slice cucumbers and shallot. Add to a bowl.
- Zest lemon to get 1 teaspoon zest. Juice the lemon.
- Add zest, lemon juice, olive oil and seasonings. Toss until coated.
- Allow to chill for 30 minutes before serving.
Potential Drawbacks
While eating cucumber salad can aid weight loss, there are a few potential drawbacks to consider:
- Cucumbers alone are low in protein, which is important for keeping you full.
- Some recipes can be high in sodium if salt is overused.
- Oil-based dressings add in extra calories, so use them sparingly.
- Cucumbers are not very high in nutrients compared to other vegetables.
To maximize the benefits, enjoy cucumber salad as part of an overall healthy diet with a variety of nutritious foods. Avoid excessive salt and oil to keep the calories down.
The Bottom Line
Cucumber salad is a low-calorie, hydrating side that can help support a healthy weight loss diet. Its high water content is filling, while the vegetables, vinegar and herbs provide important antioxidants.
Enjoy cucumber salad as a replacement for heavier sides to cut calories without sacrificing taste or nutrition. Pair it with lean protein and whole grains to make a well-rounded, healthy meal.
Incorporate a few of the delicious cucumber salad recipes into your weekly lunch and dinner rotation. Just watch your portions and enjoy it alongside other fresh vegetables to maximize your nutrient intake.
