Calorie guide · Chinese
Smashed cucumber saladcalories and macros
One serving of Smashed cucumber salad has about 210 kcal, with 4 g protein, 18 g carbohydrates and 15 g fat. That is roughly 7% of calories from protein, 32% from carbs and 61% from fat.
Where the calories come from
- Protein4 g7%
- Carbs18 g32%
- Fat15 g61%
Smashed cucumber salad (pai huang gua) is a cold Chinese side of 300 g of cucumber cracked open and dressed with garlic, soy sauce, black vinegar, a teaspoon of sugar, 2 teaspoons of sesame oil and a teaspoon of chili oil. A serving is roughly 210 kcal with 4 g of protein and 18 g of carbohydrates, and nearly two-thirds of the calories come from the 15 g of fat in the sesame and chili oils.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~330 g) | Share of calories |
|---|---|---|---|
| Calories | 64 kcal | 210 kcal | 100% |
| Protein | 1.2 g | 4 g | 7% |
| Carbs | 5.5 g | 18 g | 32% |
| Fat | 4.5 g | 15 g | 61% |
How many calories in 100 g of Smashed cucumber salad?
A typical serving of Smashed cucumber salad weighs about 330 g, so 100 g has about 64 kcal, 1.2 g protein, 5.5 g carbohydrates and 4.5 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 165 g | 105 | 2 g | 9 g | 7.5 g |
| 1 serving | 330 g | 210 | 4 g | 18 g | 15 g |
| 1½ servings | 495 g | 315 | 6 g | 27 g | 22.5 g |
| 2 servings | 660 g | 420 | 8 g | 36 g | 30 g |
| 100 g | 100 g | 64 | 1.2 g | 5.5 g | 4.5 g |
| 200 g | 200 g | 127 | 2.4 g | 10.9 g | 9.1 g |
Vitamins and minerals in Smashed cucumber salad
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 2 g | 7% |
| Sugars | 9.5 g | – |
| Saturated fat | 2 g | 10% |
| Sodium | 1,370 mg | 60% |
| Potassium | 520 mg | 11% |
| Calcium | 60 mg | 5% |
| Iron | 1.2 mg | 7% |
| Vitamin C | 9 mg | 10% |
| Vitamin A | 25 µg | 3% |
| Vitamin D | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
Allergens in Smashed cucumber salad
- Gluten
- Sesame
- Soy
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Smashed cucumber salad fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Smashed cucumber salad?
For a 70 kg adult, the 210 kcal in one serving is about 49 minutes of comfortable walking or 36 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 49 min |
| Brisk walk (about 5.5 km/h) | 36 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Chinese pai huang gua: smashed cucumbers dressed with garlic, soy sauce, black vinegar, sesame oil and chili oil.
- 300g Cucumber
- 1 tbsp Soy Sauce, 1 tbsp Black Vinegar
- 2 tsp Sesame Oil, 1 tsp Chili Oil
- Garlic, 1 tsp Sugar
How to make it
- Wash 300 g cucumber, lay it on a board and smash it with the flat of a knife or a rolling pin until it cracks open.
- Cut into bite-sized chunks, toss with a pinch of salt and leave in a sieve for 10 minutes, then pour off the liquid.
- Mix 1 tbsp soy sauce, 1 tbsp black vinegar, 1 tsp sugar, 2 tsp sesame oil, 1 tsp chili oil and a finely chopped garlic clove.
- Toss the cucumber with the dressing and serve cold within a few minutes.
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How to make it lighter
- Use 1 tsp sesame oil and skip the chili oil, adding fresh chili or chili flakes for heat.
- Leave out the sugar; the vinegar and garlic carry the flavour.
- Add cubes of firm tofu or edamame to turn it into a light meal.
Lighter alternatives
More Chinese dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Smashed cucumber salad?
A typical serving of Smashed cucumber salad has about 210 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Smashed cucumber salad?
About 64 kcal. That is based on a typical serving of about 330 g with 210 kcal; the real figure changes with the recipe and how much oil is used.
Is Smashed cucumber salad high in protein?
It is moderate. One serving has about 4 g of protein (7% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Smashed cucumber salad while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Smashed cucumber salad?
Roughly 49 minutes of comfortable walking for a 70 kg adult, or about 36 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Smashed cucumber salad vegetarian?
Yes. A typical serving of Smashed cucumber salad has no meat or fish.
Is Smashed cucumber salad gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Smashed cucumber salad lighter?
Use 1 tsp sesame oil and skip the chili oil, adding fresh chili or chili flakes for heat. Leave out the sugar; the vinegar and garlic carry the flavour. Add cubes of firm tofu or edamame to turn it into a light meal.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (330 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.