Cucumber: Calories, Nutrition and Health Benefits
Nature's hydration hero - 95% water, only 15 calories, and endlessly refreshing for weight loss and wellness.
Quick Nutrition Facts
Per 100g (1 medium cucumber)
| Nutrient | Amount |
|---|---|
| Calories | 15 kcal |
| Protein | 0.7g |
| Carbohydrates | 3.6g |
| Fiber | 0.5g |
| Sugars | 1.7g |
| Fat | 0.1g |
| Water | 95g |
| Vitamin K | 16.4mcg |
| Potassium | 147mg |
| Vitamin C | 2.8mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
At 95% water content, cucumber is one of the most hydrating foods on Earth. The silica in cucumber peel supports collagen production for healthy skin. Eat it with the peel for maximum benefits.
Myth Busters
MYTH #1: Cucumber Has No Nutritional Value
TRUTH: While low in calories, cucumber provides vitamin K (20% DV), potassium, antioxidants (beta-carotene, flavonoids), and silica for skin health. The high water content itself is a crucial nutritional benefit for hydration.
MYTH #2: You Must Peel Cucumber for Better Digestion
TRUTH: Cucumber peel contains most of the fiber, vitamin K, and beneficial plant compounds. Unless you have digestive issues or sensitive stomach, keeping the peel provides maximum nutrition. Just wash thoroughly.
MYTH #3: Cucumber Causes Bloating
TRUTH: Cucumber rarely causes bloating in most people. The mild bloating some experience is from the high water content diluting stomach acid temporarily. Eating cucumber with meals instead of alone solves this. People with IBS may need to avoid high-FODMAP varieties.
MYTH #4: Cucumber Water Burns Fat
TRUTH: Cucumber water doesn't have magical fat-burning properties. However, it helps weight loss by increasing overall water intake, reducing sugary beverage consumption, and supporting metabolism. Eating whole cucumber provides more fiber and satiety.
MYTH #5: Seedless Cucumbers Are More Nutritious
TRUTH: Seeds contain valuable nutrients including fiber and minerals. Both seeded and seedless cucumbers are equally nutritious. Choose based on texture preference; seeds are perfectly edible and beneficial.
MYTH #6: Cucumber Should Not Be Eaten at Night
TRUTH: Cucumber is safe to eat anytime, including at night. The high water content won't disrupt sleep for most people. Only avoid before bed if you're prone to nighttime urination. Otherwise, it's a healthy, low-calorie evening snack.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 15 calories per 100g with maximum volume. Eat unlimited quantities to fill up without exceeding calorie goals. |
| Muscle Gain |  | Minimal protein (0.7g) and calories don't support muscle building. Use as hydrating side dish but prioritize protein sources. |
| Diabetes Management | | Only 3.6g carbs, very low glycemic index, minimal blood sugar impact. Unlimited vegetable for diabetic meal plans. |
| PCOS Management | | Low carb, hydrating, supports insulin sensitivity through water intake. Antioxidants help reduce PCOS-related inflammation. |
| Pregnancy Nutrition |  | Excellent for hydration needs during pregnancy. Vitamin K supports fetal bone development. Safe in unlimited amounts. |
| Viral/Flu Recovery | | Excellent hydration source when appetite is low. Easy to digest, cooling effect, provides electrolytes without heavy calories. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cucumber
Understanding how cucumber affects blood glucose reveals why it's a diabetes-friendly superfood.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Perfect Pairing for Blood Sugar Control
Cucumber's high water and low carb content makes it ideal for managing blood sugar:
- 🧀 With cottage cheese or paneer - Adds protein without raising carbs
- 🥗 In salads with olive oil - Healthy fats slow any glucose absorption
- 🥙 With hummus or Greek yogurt dip - Balanced macro profile
- 🌶️ Sprinkled with chat masala and lemon - Enhances flavor without calories
Cucumber can be eaten unlimited by diabetics without blood sugar concerns.
Cultural Significance
Cucumbers originated in India over 3,000 years ago and are mentioned in ancient Vedic texts as a cooling, hydrating vegetable.
In India:
- Ayurveda classifies cucumber as cooling (sheet virya) - balances pitta dosha
- Used in raita, kachumber salad, and pickles (achaar) across all regions
- Traditional remedy for heat-related ailments and skin conditions
- Offered during summer festivals and fasting periods for hydration
- India is the world's second-largest cucumber producer
Global Impact:
- Cultivated for 3,000+ years in India, later spread to Greece, Rome
- Ancient Egyptians used cucumber for beauty and medicinal purposes
- "Cool as a cucumber" phrase reflects its temperature-lowering properties (inside of cucumber can be 20°F cooler than outside temperature)
- Grown in 100+ countries; consumed fresh, pickled, or in beauty products
Compare & Substitute
Cucumber vs Similar Vegetables (Per 100g)
| Nutrient | 🥒 Cucumber | 🥬 Lettuce | 🍅 Tomato | 🥕 Carrot |
|---|---|---|---|---|
| Calories | 15 kcal | 15 kcal | 18 kcal | 41 kcal |
| Carbs | 3.6g | 2.9g | 3.9g | 9.6g |
| Fiber | 0.5g | 1.3g | 1.2g | 2.8g |
| Protein | 0.7g | 1.4g | 0.9g | 0.9g |
| Fat | 0.1g | 0.1g | 0.2g | 0.2g |
| Water | 95g | 95g | 95g | 88g |
| Vitamin K | 16.4mcg | 126mcg | 7.9mcg | 13.2mcg |
| Vitamin A | 105 IU | 7,405 IU | 833 IU | 16,706 IU |
| Best For | Hydration, weight loss | Low-cal salads, vitamin K | Lycopene, heart health | Vitamin A, eye health |
Frequently Asked Questions
Is cucumber good for weight loss?
Absolutely - cucumber is one of the best weight loss foods. With only 15 calories per 100g and 95% water content, cucumber provides maximum volume and satiety with minimal caloric intake.
Weight loss benefits: Extreme low calorie density (eat 1kg cucumber = 150 calories); high water content creates fullness; virtually no fat (0.1g); can replace high-calorie snacks; adds bulk to meals without adding calories.
Best practices: Eat unlimited as snacks between meals; use in salads to increase volume; pair with protein dips (Greek yogurt, hummus) for balanced nutrition; drink cucumber water to increase overall hydration.
Can diabetics eat cucumber freely?
Yes, cucumber is one of the few vegetables diabetics can eat unlimited without concern for blood sugar. With only 3.6g carbs per 100g, negligible sugars, and a very low glycemic index, cucumber has minimal impact on glucose levels.
Diabetes-friendly: Doesn't require portion control; can be eaten anytime; pairs well with protein and healthy fats; helps with hydration (important for diabetics); low in sodium (good for blood pressure).
Most diabetes meal plans classify cucumber as a "free food" - meaning it doesn't need to be counted toward daily carb limits.
Should I peel cucumber or eat with skin?
Keep the skin for maximum nutrition. Cucumber peel contains:
- Most of the fiber (0.5g total, majority in peel)
- Highest concentration of vitamin K (peel has 5-10x more than flesh)
- Antioxidants (beta-carotene, flavonoids concentrated in green skin)
- Silica for skin and connective tissue health
When to peel: Digestive sensitivity; cucumber is not organic (pesticide concern); wax coating present; bitter taste (older cucumbers).
Best approach: Buy organic when possible, wash thoroughly with vegetable brush, leave peel on.
Does cucumber have any protein?
Cucumber has minimal protein at 0.7g per 100g - it's not a protein source. Cucumber is valued for:
- Hydration (95% water)
- Volume (fills stomach with minimal calories)
- Micronutrients (vitamin K, potassium, antioxidants)
- Alkalinity (balances body pH)
For balanced nutrition, pair cucumber with protein-rich foods: Greek yogurt dip; cottage cheese; hummus; boiled eggs; grilled chicken in salads.
Can I eat cucumber every day?
Yes - cucumber is one of the few foods you can eat daily in unlimited quantities without health concerns.
Daily consumption benefits:
- Improves hydration (many people don't drink enough water)
- Supports weight management through low-calorie volume
- Provides consistent vitamin K and antioxidants
- Aids digestion through water and fiber content
- No toxicity concerns even in very large amounts
Recommended amounts: No upper limit. Eat 1-2 whole cucumbers daily or more if desired. Only consideration: nighttime consumption may increase bathroom trips.
Is cucumber water effective for weight loss?
Cucumber water indirectly supports weight loss but doesn't have special fat-burning properties. Benefits include:
How it helps:
- Increases daily water intake (improves metabolism)
- Replaces sugary drinks (saves hundreds of calories)
- Reduces hunger (dehydration often mistaken for hunger)
- Provides mild flavor without calories or artificial sweeteners
Reality check: Eating whole cucumber is more effective - provides fiber for satiety; requires chewing (signals fullness to brain); more antioxidants consumed.
Best approach: Use cucumber water to increase hydration + eat whole cucumber for maximum weight loss benefits.
Does cucumber cause gas or bloating?
Cucumber rarely causes gas in most people. If you experience bloating:
Possible causes:
- High water content temporarily dilutes stomach acid (eat with food, not alone)
- FODMAP sensitivity (rare - try Persian/English cucumbers which are lower FODMAP)
- Eating too fast without chewing properly
- Pesticides or wax on skin (wash thoroughly or buy organic)
Solutions: Start with small portions (1/4 cucumber); eat slowly and chew well; combine with other foods; remove seeds if sensitive; choose organic cucumbers.
Most people can eat cucumber freely without digestive issues. If problems persist, consult healthcare provider about possible IBS or food intolerance.
