Kheera Salad: Calories, Nutrition and Health Benefits
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Perplexity Ultra-low calorie, hydrating Indian cucumber salad perfect for weight loss, detox, and refreshing nutrition.
Quick Nutrition Facts
Per 100g (1 bowl)
| Nutrient | Amount |
|---|---|
| Calories | 25 kcal |
| Protein | 1.2g |
| Carbohydrates | 5g |
| Fiber | 1.5g |
| Sugars | 2.8g |
| Fat | 0.2g |
| Water | 95g |
| Vitamin C | 4.5mg |
| Vitamin K | 16.4mcg |
| Potassium | 147mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Kheera salad is 95% water, making it one of the most hydrating foods. With only 25 calories per 100g, it's perfect for volume eating during weight loss while maintaining electrolyte balance.
Myth Busters
MYTH #1: Cucumbers Have No Nutritional Value
TRUTH: While low in calories, cucumbers provide antioxidants, vitamin K, potassium, and compounds like cucurbitacins that have anti-inflammatory properties. The peel contains most nutrients and fiber.
MYTH #2: Eating Cucumber at Night Causes Colds
TRUTH: This is a cultural myth with no scientific basis. Cucumbers don't cause colds. However, their high water content may increase nighttime urination. Perfectly safe to eat any time of day.
MYTH #3: Cucumber Salad Needs Oil to Be Healthy
TRUTH: Kheera salad is nutritious without oil. While adding a small amount of healthy fat (like olive oil) can aid absorption of fat-soluble nutrients, the traditional lemon-spice version is perfectly healthy and lower in calories.
MYTH #4: All the Nutrients Are in the Seeds
TRUTH: Actually, the peel contains the highest concentration of fiber, antioxidants, and vitamin K. Seeds do contain some nutrients, but don't discard the peel for maximum nutrition.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 25 calories per 100g with high water and fiber content. Perfect for volume eating and appetite control. |
| Muscle Gain |  | Low in protein (1.2g per 100g) and calories. Use as a side dish; pair with protein-rich foods like grilled chicken, paneer, or eggs. |
| Diabetes Management | | Very low GI (15), minimal carbs, and compounds that may help regulate blood sugar. Eat freely. |
| PCOS Management | | Low glycemic load, anti-inflammatory properties, aids weight management. Excellent daily addition to PCOS diet. |
| Pregnancy Nutrition |  | Hydrating and safe, provides vitamin K for bone health. Pair with protein sources. |
| Viral/Flu Recovery | | Excellent hydration source, easy to digest, provides electrolytes and vitamin C for immunity support. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Kheera Salad
Understanding the minimal blood glucose impact of kheera salad makes it ideal for blood sugar management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response. Kheera salad has minimal impact due to very low GI (15). Individual responses may vary. Not medical advice.*
Why Kheera Salad Is Blood Sugar Friendly
The extremely low glycemic index (15) and minimal carbohydrate content (5g per 100g) mean kheera salad barely affects blood sugar:
- 95% water content - Dilutes any sugar impact
- High fiber (1.5g) - Slows digestion further
- Minimal natural sugars - Only 2.8g per 100g
- Bioactive compounds - May help regulate insulin sensitivity
Perfect pairings for balanced meals:
- 🥚 Add boiled eggs for protein and staying power
- 🧀 Include paneer cubes for protein and calcium
- 🥜 Sprinkle roasted peanuts or chickpeas for crunch and protein
- 🥑 Add avocado for healthy fats and creaminess
Cultural Significance
Kheera (cucumber) salad is a beloved staple across India, especially during hot summer months.
In India:
- Traditional side dish (kachumber) served with every meal in North India
- Essential part of raita preparations mixed with yogurt
- Ayurveda considers cucumber cooling (sheetal) and ideal for pitta dosha
- Street vendors sell kheera with salt, lemon, and chaat masala as refreshing snacks
- Regional variations: Bengali-style with mustard oil; South Indian with coconut; Gujarati with peanuts
Global Impact:
- Mediterranean: Greek salad with tomatoes and feta
- Middle Eastern: Fattoush and tabbouleh with cucumbers
- Asian: Thai cucumber salad with peanuts and chili
- Every cuisine has cucumber salad variations reflecting local tastes
Compare & Substitute
Kheera Salad vs Similar Low-Calorie Salads (Per 100g)
| Nutrient | 🥒 Kheera Salad | 🥬 Green Salad | 🍅 Tomato Salad | 🥕 Carrot Salad |
|---|---|---|---|---|
| Calories | 25 kcal | 15 kcal | 32 kcal | 41 kcal |
| Carbs | 5g | 2.9g | 7g | 9.6g |
| Fiber | 1.5g | 2.1g | 2.2g | 2.8g |
| Protein | 1.2g | 1.4g | 1.6g | 0.9g |
| Fat | 0.2g | 0.2g | 0.2g | 0.2g |
| Water | 95g | 94g | 90g | 88g |
| Vitamin C | 4.5mg | 9mg | 21mg | 5.9mg |
| Best For | Hydration, GI | Volume eating | Antioxidants | Beta-carotene |
Frequently Asked Questions
Is kheera salad good for weight loss?
Yes, kheera salad is exceptional for weight loss. With only 25 calories per 100g and 95% water content, it provides volume without calories. The 1.5g fiber promotes fullness, while high water content keeps you hydrated and satisfied.
Weight loss tips: Eat a bowl before main meals to reduce overall intake; use as afternoon snack; add protein for complete meal; season with lemon juice and spices (not oil) for minimal calories.
Can diabetics eat kheera salad?
Absolutely. Kheera salad is one of the best foods for diabetics with an ultra-low glycemic index of 15 and only 5g carbs per 100g. Cucumbers contain compounds that may help improve insulin sensitivity and blood sugar regulation.
For diabetics: Unlimited portions allowed; add to every meal; pair with protein for balanced nutrition; use as snack anytime; monitor portions only if adding high-calorie dressings like mayo or oil.
What are the health benefits of kheera salad?
Key Benefits:
- Hydration: 95% water content maintains fluid balance and prevents dehydration
- Weight Management: Only 25 calories with high satiety factor
- Digestive Health: 1.5g fiber supports regular bowel movements
- Antioxidants: Contains flavonoids and tannins that reduce oxidative stress
- Skin Health: Vitamin C and silica support collagen production
- Blood Sugar Control: Very low GI helps maintain stable glucose levels
When is the best time to eat kheera salad?
Optimal timing by goal:
- Weight Loss: 15 minutes before lunch and dinner to reduce appetite; as afternoon snack between meals
- Hydration: Post-workout for electrolyte replenishment; during hot weather throughout the day
- Diabetes: Anytime - no restrictions due to ultra-low GI
- Digestion: With meals to add fiber and volume; avoid excessive amounts at night if prone to frequent urination
HYDRATION NOTE
High water content may increase nighttime bathroom trips. If this is an issue, eat kheera salad earlier in the day.
How many calories are in kheera salad?
Calorie breakdown:
- Basic kheera salad (100g cucumber, lemon, salt, spices): 25-30 calories
- Medium bowl (150g): 38-45 calories
- Large bowl (200g): 50-60 calories
- With 1 tsp oil: Add 40 calories
- With yogurt (50g): Add 30 calories
The traditional Indian style with lemon juice, chaat masala, and black salt adds only 5-10 calories and is ideal for weight loss.
Can I eat kheera salad every day?
Yes, daily consumption is not only safe but beneficial. Kheera salad provides consistent hydration, fiber, and antioxidants without excess calories or problematic compounds.
For optimal nutrition: Vary the preparation (add tomatoes, onions, carrots); include protein sources; rotate with other salads for nutrient diversity; use different seasonings to prevent taste fatigue.
Caution: If you have kidney stones (oxalate-type), limit to moderate portions as cucumbers contain some oxalates. Consult your healthcare provider.
Does kheera salad help with skin and hair?
Yes, regular consumption supports skin and hair health through multiple mechanisms:
For Skin:
- Hydration: 95% water content keeps skin plump and moisturized
- Vitamin C: Supports collagen synthesis for skin elasticity
- Antioxidants: Protect against free radical damage and premature aging
- Silica: Mineral that strengthens connective tissue
For Hair:
- Silica: Essential for hair strength and shine
- Vitamin K: Supports scalp health
- Hydration: Prevents dry, brittle hair
Track your nutrition with NutriScan app to ensure you're meeting all your beauty and wellness goals.
