Japanese-style Cucumber Salad
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 27.93 g | 10% |
| Net Carbohydrates | 19.21 g | 8% |
| Sugars | 14.32 g | 41% |
| Added Sugars | 4.2 g | 8% |
| Dietary Fiber | 8.72 g | 31% |
| Protein | 7.18 g | 14% |
| Total Fat | 10.46 g | 13% |
| Saturated Fat | 1.67 g | 8% |
| Monounsaturated Fat | 3.86 g | - |
| Polyunsaturated Fat | 4.27 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 32.39 mcg | 4% |
| Vitamin C | 16.86 mg | 19% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 600.97 mg | 26% |
| Potassium | 944.34 mg | 20% |
| Calcium | 106.32 mg | 8% |
| Magnesium | 133.48 mg | 32% |
| Iron | 2.71 mg | 15% |
| Zinc | 2.28 mg | 21% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
4%
Vitamin C
19%
Vitamin D
0%
Vitamin E
3%
Vitamin K
82%
Vitamin B1
23%
Vitamin B2
16%
Vitamin B3
9%
Vitamin B5
32%
Vitamin B6
18%
Vitamin B7
19%
Vitamin B9
15%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
8%
Iron
15%
Magnesium
32%
Phosphorus
20%
Potassium
20%
Sodium
26%
Zinc
21%
Copper
52%
Manganese
31%
Selenium
13%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
14%
Isoleucine
19%
Valine
17%
Lysine
10%
Tryptophan
24%
Threonine
17%
Phenylalanine
23%
Methionine
27%
Histidine
15%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 208 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
31 min
Jogging
27 min
Cycling
27 min
Walking
49 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Cucumber salad, featuring cucumbers, is a hydrating food with a high water content that provides potassium, phosphorus, magnesium, and some calcium, according to Medical News Today. Observational evidence suggests that cucumbers, whether raw or pickled, promote gut health by aiding digestion and nutrient absorption, strengthen bones due to their vitamin K and calcium content, and may lower the risk of heart disease by helping to lower blood pressure. Furthermore, as a dish primarily composed of raw vegetables, cucumber salad contributes negligibly to dietary saturated fat, trans fat, and cholesterol, according to the FDA.
1. Nutrition Information for Raw Vegetables
Source: FDA, 2024
Summary: Raw vegetables, when consumed in their edible weight portion, contribute negligibly to dietary intake of saturated fat, trans fat, and cholesterol.
2. Are Cucumbers Good for You?
Source: Cleveland Clinic
Summary: Cucumbers promote gut health, strengthen bones, and lower the risk of heart disease, whether consumed raw or pickled, especially with the peel.
Read More: https://health.clevelandclinic.org/benefits-of-cucumbers
3. Hydrating Foods: 20 Examples and Their Benefits
Source: Medical News Today, 2019
Summary: Cucumbers are a hydrating food, containing mostly water, and are a source of potassium, phosphorus, magnesium, and a small amount of calcium.
