⏱ 10 min totalCucumber Tomato Olives & Avocado Salad
Per 1 serving · 741 g · 11 ingredients
of a 2,000 cal day
- Protein6.9g6% of calories
- Carbs34g31% of calories
- Fat31g63% of calories
- ✓ Cholesterol free
At a glance
One serving of Cucumber Tomato Olives & Avocado Salad (741 g) has 404 calories, with 6.9 g of protein, 34 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (63% of calories). It is high in dietary fiber (42% DV), Vitamin C (71% DV) and Vitamin E (35% DV). Keep an eye on sodium and saturated fat, which provide 32% and 22% of the daily value.
High in
20%+ of the daily value
- Dietary fiber42%
- Vitamin C71%
- Vitamin E35%
- Vitamin K299%
- Thiamine25%
- Riboflavin (B2)23%
Good source of
10–19% of the daily value
- Vitamin A16%
- Niacin19%
- Choline10%
- Calcium14%
- Zinc18%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ cucumber Cucumber
¾ cup cherry tomatoes Tomatoes
½ fruit Avocado
¼ small Onion
¼ cup Parsley
⅛ cup Black olives
¹⁄₁₆ cup Olive oil
¼ lemon yields Lemon juice
¼ cloves, minced Garlic- 🥄¼ tsp Salt
⅛ tsp Black pepper
Directions
- 1
Dice the cucumbers, tomatoes, avocados, and onion.
- 2
Chop the parsley.
- 3
Mince the garlic.
- 4
In a large mixing bowl, combine the diced vegetables, parsley, olives, olive oil, lemon juice, garlic, salt, and pepper.
- 5
Toss until well combined. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (741 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 143 μg | 16% |
| Vitamin C | 64 mg | 71% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 359 μg | 299% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 158 μg | 40% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 139 mg | 14% |
| Iron | 4 mg | 45% |
| Potassium | 1,545 mg | 33% |
| Magnesium | 111 mg | 27% |
| Phosphorus | 204 mg | 29% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 58% |
| Manganese | 1 mg | 29% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 187 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,566 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 2,875 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 4 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 404 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Cucumber Tomato Olives & Avocado Salad?
One serving of Cucumber Tomato Olives & Avocado Salad (1 serving) has 404 calories, which works out to 55 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Cucumber Tomato Olives & Avocado Salad high in protein?
Not especially. It has 6.9 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cucumber Tomato Olives & Avocado Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cucumber Tomato Olives & Avocado Salad?
736 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cucumber Tomato Olives & Avocado Salad?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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