Cucumber-Yogurt Salad


A refreshing accompaniment to a main course of meat or fish, this cucumber-yogurt salad also makes a tasty filling for pita bread. If the cucumbers are grated instead of chopped, this mixture can be served as a dip.

Cook Time:
20 mins
Total Time:
20 mins
4 servings


  • 4 large cucumbers, peeled

  • ½ teaspoon salt

  • 2 cups low-fat plain yogurt

  • 2 teaspoons lemon juice

  • 2-4 cloves garlic, minced

  • Freshly ground pepper, to taste

  • 2 tablespoons chopped fresh parsley, or 2 tablespoons chopped fresh mint

  • 1 tablespoon extra-virgin olive oil


  1. Cut cucumbers in half and seed. Cut each cucumber boat in half lengthwise and then halve each quarter. Cut crosswise into 1/4-inch pieces. Place in bowl, sprinkle salt on top, toss and set aside for at least 20 minutes.

  2. Combine yogurt, lemon juice, garlic, pepper, and parsley (or mint) in a medium bowl. Stir in the oil briskly.

  3. Drain the cucumbers, return them to the bowl, pour the yogurt mixture over and toss well.

Nutrition Facts (per serving)

146 Calories
6g Fat
16g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 146
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 2g 8%
Total Sugars 13g
Protein 8g 17%
Total Fat 6g 8%
Saturated Fat 2g 9%
Cholesterol 7mg 2%
Vitamin A 423IU 8%
Vitamin C 14mg 15%
Folate 56mcg 14%
Sodium 383mg 17%
Calcium 269mg 21%
Iron 1mg 5%
Magnesium 56mg 13%
Potassium 688mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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