Salad, Cucumbers, Lettuce, Dressing
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 7.67 g | 3% |
| Net Carbohydrates | 5.38 g | 2% |
| Sugars | 2.8 g | 8% |
| Added Sugars | No data | - |
| Dietary Fiber | 2.3 g | 8% |
| Protein | 2.53 g | 5% |
| Total Fat | 9.61 g | 12% |
| Saturated Fat | 0.98 g | 5% |
| Monounsaturated Fat | 0 g | - |
| Polyunsaturated Fat | 0.15 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 509.33 mcg | 57% |
| Vitamin C | 15.43 mg | 17% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 565.18 mg | 25% |
| Potassium | 416.87 mg | 9% |
| Calcium | 65.63 mg | 5% |
| Magnesium | 31.21 mg | 7% |
| Iron | 1.47 mg | 8% |
| Zinc | 0.43 mg | 4% |
% 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
57%
Vitamin C
17%
Vitamin D
0%
Vitamin E
2%
Vitamin K
157%
Vitamin B1
11%
Vitamin B2
12%
Vitamin B3
4%
Vitamin B5
9%
Vitamin B6
9%
Vitamin B7
-
Vitamin B9
-
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
5%
Iron
8%
Magnesium
7%
Phosphorus
5%
Potassium
9%
Sodium
25%
Zinc
4%
Copper
9%
Manganese
18%
Selenium
2%
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).
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 132 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
20 min
Jogging
17 min
Cycling
18 min
Walking
31 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.
FAQ
Yes, it is a pretty decent weight loss side. One serving has 132 calories, 7.67 g carbs, 2.3 g fiber, and 2.53 g protein, however the dressing has 9.61 g of fat and 565.18 mg sodium.
No. This kind of salad can help support fat loss because it is relatively light for a serving, but it does not specifically burn belly fat. What matters is your overall calorie deficit across the day, not one salad by itself.
Yes. It is low cholesterol, low sugar, and gives you useful nutrients like 509.33 mcg vitamin A, 15.43 mg vitamin C, and 416.87 mg potassium per serving, just watch the sodium, because 565.18 mg is a lot for a simple salad, especially if you are also eating sauces, soups, or processed food that day.
Yes, both. One serving has 7.67 g total carbs and 2.53 g protein, so it is mostly a light vegetable side with a little protein, not something you would rely on as a main protein source.
It depends, but a version with carrots would usually be a bit better nutritionally. This salad is already fairly light at 132 calories, but carrots would usually add more fiber and especially more vitamin A.
📚 Health Research & Evidence About This Food
Salad often includes raw vegetables, which are typically low in saturated fat, trans fat, and cholesterol, according to the FDA. Ingredients such as cucumbers, commonly found in salads, are exceptionally hydrating due to their high water content and provide Vitamin K, essential for bone health and blood clotting, as noted by Healthline. Observational evidence suggests that cucumbers also offer antioxidants that combat free radicals and may support gut and heart health, with compounds like lignans potentially helping to prevent osteoporosis and heart disease.
1. Nutrition Information for Raw Vegetables
Source: FDA, 2024
Summary: Most vegetables contain negligible amounts of saturated fat, trans fat, and cholesterol.
2. Are Cucumbers Good for You?
Source: Cleveland Clinic
Summary: Cucumbers promote gut health, strengthen bones, and reduce the risk of heart disease due to their high water content, vitamin K, and low glycemic index.
Read More: https://health.clevelandclinic.org/benefits-of-cucumbers
3. Health Benefits of Cucumber
Source: Healthline, 2023
Summary: Cucumbers are rich in antioxidants, which combat free radicals linked to chronic illnesses, and are exceptionally hydrating due to their high water content.
Read More: https://www.healthline.com/nutrition/health-benefits-of-cucumber
4. Health Benefits of Cucumber
Source: WebMD
Summary: Cucumbers are highly hydrating due to their significant water content and are a source of Vitamin K, essential for blood clotting and maintaining bone health.
Read More: https://www.webmd.com/food-recipes/cucumber-health-benefits
5. Cucumbers: Health Benefits, Nutritional Content, and Uses
Source: Medical News Today, 2019
Summary: Cucumbers are exceptionally hydrating due to their high water content and are a good source of Vitamin K, crucial for bone health and blood clotting.
