Cucumber salad is a light, refreshing side dish that is commonly served alongside many meals. It typically consists of sliced cucumbers, vinegar, salt, and sometimes onion or dill. But when counting calories, the exact ingredients and amounts matter. So how many calories are actually in a 1/2 cup serving of cucumber salad?
The Calories in Cucumbers
First, let’s look at the main ingredient – cucumbers. Cucumbers are comprised of mostly water, giving them a very low calorie density. In fact, 1 cup of raw sliced cucumbers contains:
- 16 calories
- 0 grams of fat
- 4 grams of carbs
- 2 grams of sugar
- 1 gram of fiber
- 1 gram of protein
Given this nutritional information, a 1⁄2 cup of raw cucumbers would contain about 8 calories.
The Calories in Vinegar
Cucumber salad also typically contains vinegar, which adds some additional calories. The most common types of vinegar used are white distilled vinegar or apple cider vinegar. Here is the nutrition information for 1 tablespoon (tbsp) of each:
- Distilled white vinegar: 0 calories, 0g fat, 0g carbs, 0g sugar, 0g fiber, 0g protein
- Apple cider vinegar: 0 calories, 0g fat, 0g carbs, 0g sugar, 0g fiber, 0g protein
As you can see, both distilled and apple cider vinegar contain minimal calories per serving. Even if a cucumber salad recipe calls for a couple tablespoons of vinegar, it will add negligible calories to the dish.
The Calories in Onions
Some cucumber salad recipes also incorporate chopped onion. Here are the nutrition facts for 1⁄2 cup of raw chopped onion (about 1 small onion):
- 29 calories
- 0g fat
- 7g carbs
- 3g sugar
- 1g fiber
- 1g protein
As you can see, onion packs a few more calories per serving than cucumber. So recipes that include onion will have slightly higher calorie counts.
The Calories in Dill
Fresh dill is also commonly added to cucumber salads. The calorie count of dill depends on the amount used. For reference, 1 tablespoon (about 1 gram) of fresh chopped dill contains:
- 1 calorie
- 0g fat
- 0g carbs
- 0g sugar
- 0g fiber
- 0g protein
Again, the small amount of dill called for in most cucumber salad recipes won’t add many calories at all.
Putting It All Together
Now that we’ve looked at the main potential ingredients, let’s put this all together to estimate the calories in a typical 1⁄2 cup serving of cucumber salad:
| Ingredient | Calories |
|---|---|
| 1/2 cup cucumbers | 8 |
| 1-2 tbsp vinegar | 0-5 |
| 1/4 cup onion | 15 |
| 1 tbsp fresh dill | 1 |
| Total: | 24-29 calories |
As you can see, even with the addition of onion and dill, a 1⁄2 cup serving of cucumber salad contains less than 30 calories. This makes it an incredibly low-calorie side dish option.
Comparing Cucumber Salad to Other Side Dish Options
To put the calorie count of cucumber salad into perspective, let’s compare it to some other common side dish choices:
| Side Dish | Calories (1/2 cup) |
|---|---|
| Cucumber salad | 24-29 |
| Potato salad | 87 |
| Pasta salad | 87 |
| Coleslaw | 121 |
| Macaroni and cheese | 183 |
| Baked beans | 128 |
| Mashed potatoes | 67 |
| Rice pilaf | 86 |
As the table illustrates, cucumber salad contains far fewer calories than traditional high-carb sides like pasta, potato, rice, or bean salads. The only comparable options are other veggie-based salads like coleslaw or dishes with low-calorie vegetables like mashed cauliflower.
Ways to Reduce Calories in Cucumber Salad
Here are some simple ways to lighten up a cucumber salad even more if you are looking to cut additional calories:
- Use less or omit onion
- Skip any added salt, sugar, or oil
- Use a lower-calorie dressing like vinegar, lemon juice, or plain yogurt
- Opt for fat-free sour cream or plain Greek yogurt instead of regular sour cream
- Use smaller amounts of higher-calorie mix-in vegetables like cherry tomatoes or shredded carrots
- Increase the ratio of cucumbers to other vegetables
- Swap out some cucumbers for even lower-calorie vegetables like celery or cabbage
With these easy substitutions and adjustments, it’s possible to get a 1⁄2 cup serving under 20 or even 15 calories. This makes cucumber salad an ideal low-carb, low-calorie complement to all types of healthy main dishes.
The Nutritional Benefits of Cucumber Salad
In addition to being low in calories, cucumber salad offers a range of beneficial nutrients. Some of the key vitamins, minerals, and antioxidants provided in a 1⁄2 cup serving include:
- Vitamin K – 18% DV
- Vitamin C – 5% DV
- Manganese – 4% DV
- Potassium – 3% DV
- Vitamin A – 2% DV
- B Vitamins – 2% DV
- Magnesium – 2% DV
- Flavonoids like quercetin – Antioxidant and anti-inflammatory benefits
Cucumbers also provide small amounts of other essential micronutrients like copper, calcium, selenium, phosphorus, and choline.
Additionally, cucumbers are made up of 95% water, making cucumber salad an incredibly hydrating choice. The water and fiber in cucumbers may also promote regularity and heart health.
Conclusion
In summary, a 1⁄2 cup serving of cucumber salad contains roughly:
- 24-29 calories
- 1g fiber
- 1g protein
- 18% DV vitamin K
- 5% DV vitamin C
- 4% DV manganese
With its very low calorie count, hydrating properties, and range of nutritional benefits, cucumber salad makes for a healthy complement to all types of meals. Choosing cucumber salad over traditional higher-calorie sides like pasta or potato salad can be an easy way to cut calories without sacrificing taste or nutrition.