Carrot & Cucumber Salad: Calories, Nutrition and Health Benefits
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Perplexity The ultimate low-calorie, hydrating salad packed with vitamin A, silica, and electrolytes for optimal health and energy.
Hechos Nutricionales Rápidos
Per 1 Cup Salad (200g)
| Nutrient | Amount |
|---|---|
| calorías | 65 kcal |
| proteínas | 2g |
| hidratos de carbono | 12g |
| fibra | 2.4g |
| Sugar | 6.5g |
| grasas | 0.8g |
| Potassium | 300mg |
| Vitamin A | 1,800 IU |
| Vitamin C | 8mg |
| magnesio | 20mg |
Desglose de Macronutrientes
NUTRITIONIST INSIGHT
Carrot cucumber salad is 95% water, making it ideal for hydration and cellular detoxification. The synergy between carrots (beta-carotene) and cucumbers (silica) enhances skin elasticity, joint health, and antioxidant defense while remaining virtually calorie-free.
Cazamitos
MYTH #1: Carrots Are Too High in Sugar for Dieting
TRUTH: While carrots contain natural sugars, a cup of carrot cucumber salad has only 6.5g sugar with 2.4g fiber (net 4.1g). The low glycemic index (GI 35) and high water content mean minimal blood sugar impact. You can eat unlimited portions for weight loss.
MYTH #2: Raw Cucumbers Have No Nutritional Value
TRUTH: Cucumbers provide silica for connective tissue and bone health, polyphenols for inflammation reduction, and quercetin which improves immune function and reduces allergic reactions. Keeping the skin doubles the antioxidant content.
MYTH #3: Salad Isn't Filling Enough for Meal Replacement
TRUTH: The high water (95%) and fiber (2.4g per cup) content activates satiety signals in the brain. Eating a large salad base reduces overall meal calories by 30-40% without hunger when combined with protein sources like chickpeas, tofu, or grilled chicken.
MYTH #4: Peeling Removes Pesticides
TRUTH: Pesticide residues are water-soluble; thorough washing removes 90%+ regardless of skin. Organic carrot and cucumber skins are safe to keep and contain 50% more nutrients (beta-carotene, lutein, polyphenols) than peeled versions.
MYTH #5: Salad Dressing Ruins Health Benefits
TRUTH: Healthy fats in dressings (olive oil, tahini) increase fat-soluble vitamin absorption by 4-6 fold. A 2 tbsp portion of olive oil dressing adds only 180 calories while dramatically improving carotenoid bioavailability.
NutriScore by Objetivos de Salud
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| pérdida de peso |  | 65 calories, 2.4g fiber, 95% water. Unlimited consumption recommended. Provides satiety without calorie burden. |
| ganancia muscular |  | Only 2g protein per cup. Combine with high-protein sources (chickpeas, tofu, grilled chicken). Provides hydration and electrolytes for recovery. |
| diabetes Management | | GI 35, minimal carbs (12g), high fiber ratio. Unlimited consumption safe. Improves insulin sensitivity. |
| SOP Management | | Ultra-low carbs (12g), high fiber (2.4g), anti-inflammatory. Supports weight loss and insulin regulation critical for PCOS. |
| embarazo Nutrition | | 1,800 IU vitamin A supports fetal eye development, 300mg potassium prevents leg cramps, high water content aids kidney health. Excellent salad base; add protein for complete nutrition. |
| Viral/Flu Recovery | | 8mg vitamin C for immunity, 95% water for hydration and electrolyte replacement, easy to digest, cold/raw nature soothes inflamed throat. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Carrot Cucumber Salad
Understanding how this salad affects your blood glucose helps you optimize meal timing and portion control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Pairing Strategies
Raw vegetables like cucumber naturally delay glucose absorption while boosting satiety:
- 🥚 Boiled eggs or chickpeas - Adds protein (15-20g) and fiber for extended fullness
- 🥜 Tahini or sesame dressing - Healthy fats enhance nutrient absorption and prevent sugar spikes
- 🐟 Grilled fish or lean chicken - Complete protein to maximize muscle preservation during weight loss
- 🫘 Sprouted moong beans - Adds resistant starch and probiotic-friendly carbs
This combination maximizes satiety, nutrient density, and metabolic health while keeping meal calories under 300.
Cultural Significance
Salads with raw vegetables have been part of global cuisine for millennia, from Indian salads (kachumber) to Middle Eastern mezze platters.
In India:
- Cucumber (kheera) and carrot (gajar) salads are foundational to Ayurvedic cooling diets during summer
- Cucumber slices placed on eyes reduce puffiness and cool the body's heat (pitta balance)
- Carrot salads fortified with lemon and cumin aid digestion and boost vitamin C absorption
- Kachumber salad (tomatoes, cucumbers, onions) is served with every Indian meal as a digestive aid
Global Impact:
- Raw salads increase bioavailability of fat-soluble vitamins (A, D, E, K) when paired with healthy fats
- Cucumber water and carrot juice are traditional summer beverages across India, Middle East, and Mediterranean regions
- Garden-fresh salads are considered the cornerstone of Mediterranean and DASH diets for longevity
Compare & Substitute
Carrot & Cucumber vs Similar Vegetables (Per 100g)
| Nutrient | 🥕 Carrot | 🥒 Cucumber | 🥬 Lettuce | 🥗 Spinach |
|---|---|---|---|---|
| calorías | 41 kcal | 16 kcal | 15 kcal | 23 kcal |
| Carbs | 10g | 4g | 3g | 3.6g |
| fibra | 2.8g | 0.5g | 1.2g | 2.2g |
| proteínas | 0.9g | 0.7g | 1.2g | 2.9g |
| grasas | 0.2g | 0.1g | 0.2g | 0.4g |
| Vitamin A | 8,285 IU | 105 IU | 7,405 IU | 9,376 IU |
| Vitamin C | 6.6mg | 2.8mg | 3.7mg | 28.1mg |
| Best For | Eye health, beta-carotene | Hydration, silica for skin | Low-calorie filling bulk | Iron, spinach protein |
Preguntas Frecuentes
Is carrot cucumber salad good for weight loss?
Yes, it's excellent. At just 65 calories per cup with 2.4g fiber and 95% water, it provides unlimited, guilt-free nutrition. The high water and fiber content trigger satiety while keeping calories negligible, making it a dietary foundation for sustainable weight loss.
Best practice: Make salads 50% of your plate volume; combine with 100-150g lean protein and 1 tbsp healthy fat dressing.
Can diabetics eat this salad?
Absolutely. With a glycemic index of just 35, 12g carbs per cup, and 2.4g fiber, this salad has zero blood sugar impact. Regular consumption may improve insulin sensitivity and reduce diabetes medication requirements.
Tip: Pair with protein (chickpeas, tofu, grilled chicken) to further flatten the glucose curve and extend satiety.
How much vitamin A is in this salad?
One cup provides 1,800 IU vitamin A (36% daily value), predominantly from carrots. This supports vision, immune function, skin repair, and bone health. Combining carrots with healthy fats multiplies vitamin A absorption by 4-6 fold.
What are the main health benefits?
Key benefits: extreme hydration (95% water); detoxification via high silica content; vision support from beta-carotene (1,800 IU); electrolyte replacement (300mg potassium); digestive health from 2.4g fiber; and antioxidant protection from polyphenols (quercetin, lutein).
When should I eat carrot cucumber salad?
Weight loss: Any time as a meal base or unlimited side; especially effective before protein meals to reduce overall calorie intake. Muscle gain: With protein-rich meals for balanced recovery nutrition. Diabetes: Any time with meals to reduce glycemic load. Best freshness: Consume within 2 hours of preparation for maximum enzyme and vitamin retention.
Should I peel the vegetables?
No. Keep skins on both for maximum nutrients. Cucumber skin contains silica and polyphenols; carrot skin has 50% more beta-carotene and lutein than peeled versions. Simply wash thoroughly under running water, or choose organic varieties and skip washing concerns entirely.
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