Cucumber Slices: Calories, Nutrition and Health Benefits
Nature's hydrating, zero-guilt snack with 95% water, minimal calories, and refreshing crunch perfect for weight loss and overall health.
Quick Nutrition Facts
Per 100g (About 1 Cup Sliced)
| Nutrient | Amount |
|---|---|
| Calories | 15 kcal |
| Protein | 0.7g |
| Carbohydrates | 3.6g |
| Fiber | 0.5g |
| Sugars | 1.7g |
| Fat | 0.1g |
| Vitamin K | 16.4mcg |
| Potassium | 147mg |
| Vitamin C | 2.8mg |
| Water | 95.2g |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Cucumbers are 95% water, making them the ultimate hydrating snack with virtually zero calories. The skin contains most of the fiber and antioxidants, including cucurbitacins with anti-inflammatory properties. Perfect for unlimited snacking on weight loss diets.
Myth Busters
MYTH #1: Cucumbers Have No Nutritional Value
TRUTH: While low in calories, cucumbers provide vitamin K for bone health, potassium for blood pressure, antioxidants like beta-carotene and flavonoids, and excellent hydration. Volume and water content support satiety on low-calorie diets.
MYTH #2: You Should Peel Cucumbers Before Eating
TRUTH: Cucumber skin contains most of the fiber, vitamin K, and antioxidants. Wash thoroughly and eat with skin for maximum nutrition. Peel only if waxed or you prefer softer texture.
MYTH #3: Cucumbers Cause Bloating
TRUTH: For most people, cucumbers aid digestion with their fiber and water content. Only those with specific sensitivities to cucurbitacins may experience mild bloating. Start with small amounts if concerned.
MYTH #4: Eating Cucumber at Night is Unhealthy
TRUTH: Cucumbers are safe to eat anytime. The only consideration: high water content may increase nighttime urination for some people. If this bothers you, consume earlier in the day.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 15 calories per 100g, unlimited snacking permitted, high water content promotes fullness. |
| Muscle Gain |  | Minimal protein (0.7g), serves as hydration and fiber source but pair with protein-rich foods. |
| Diabetes Management | | Extremely low carbs (3.6g), near-zero glycemic impact, unlimited consumption safe. |
| PCOS Management | | Low-calorie, anti-inflammatory antioxidants, supports weight management and insulin sensitivity. |
| Pregnancy Nutrition |  | Excellent hydration, vitamin K for fetal bone development, safe for unlimited consumption. |
| Viral/Flu Recovery | | Hydration critical during illness, easy to digest, vitamin C supports immune function. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cucumber
Understanding how cucumbers affect blood glucose confirms their suitability for all diets.
Typical Glucose Response Curve
*This chart shows typical blood glucose response. Cucumbers have negligible impact. Not medical advice.*
How to Maximize Cucumber Benefits
Pairing cucumbers with protein and healthy fats creates satisfying, balanced snacks:
- 🥜 Hummus or peanut butter - Adds protein and healthy fats
- 🧀 Cottage cheese or paneer - High-protein pairing
- 🥚 Hard-boiled eggs - Complete protein source
- 🥛 Greek yogurt dip - Protein and probiotics
These combinations transform cucumbers from simple snack to balanced mini-meal while keeping calories low.
Cultural Significance
Cucumbers have been cultivated for over 3,000 years, originating in India and spreading worldwide through ancient trade routes.
In India:
- Ayurveda values cucumber (kheera) for cooling properties and digestive health
- Used in raita, salads, and as cooling side dish (kachumber)
- Applied topically in traditional beauty treatments for skin hydration
- Summer essential in Indian households for heat relief
Traditional Uses:
- Facial masks for skin brightening and reducing puffiness
- Digestive aid when consumed before heavy meals
- Natural remedy for sunburn and skin irritation
- Ingredient in traditional cooling drinks (jaljeera, cucumber water)
Global Impact:
- Fourth most cultivated vegetable worldwide
- Major crop in China, Turkey, Russia, Iran, and India
- Pickling tradition in nearly every culture (pickles, kimchi, achar)
Compare & Substitute
Cucumber vs Similar Low-Calorie Vegetables (Per 100g)
| Nutrient | 🥒 Cucumber | 🥬 Lettuce | 🍅 Tomato | 🥕 Celery |
|---|---|---|---|---|
| Calories | 15 kcal | 14 kcal | 18 kcal | 16 kcal |
| Carbs | 3.6g | 2.9g | 3.9g | 3g |
| Fiber | 0.5g | 1.2g | 1.2g | 1.6g |
| Protein | 0.7g | 1.4g | 0.9g | 0.7g |
| Fat | 0.1g | 0.2g | 0.2g | 0.2g |
| Vitamin K | 16.4mcg | 126mcg | 7.9mcg | 29mcg |
| Potassium | 147mg | 194mg | 237mg | 260mg |
| Water | 95.2g | 94.9g | 94.5g | 95.4g |
| Best For | Hydration, crunchy snacks | Salads, high vitamin K | Lycopene, antioxidants | Lowest calorie, fiber |
Frequently Asked Questions
Are cucumber slices good for weight loss?
Yes, cucumber slices are excellent for weight loss. With only 15 calories per 100g and 95% water content, they provide volume and crunch without adding significant calories.
Best practices: Use as pre-meal salad to reduce appetite; replace high-calorie snacks with cucumber sticks; add to water for flavored hydration; unlimited consumption permitted on most diets.
Can diabetics eat cucumber slices?
Yes, diabetics can freely eat cucumber slices. With extremely low carbohydrates (3.6g per 100g) and a glycemic index near zero, cucumbers have negligible blood sugar impact.
Benefits for diabetics:
- Unlimited consumption without insulin adjustment
- High water content aids hydration
- Fiber supports digestive health
- Antioxidants reduce inflammation
Cucumbers are considered a "free food" for diabetics in most meal plans.
How much protein is in cucumber?
Cucumber contains minimal protein at 0.7g per 100g. It's valued for hydration, fiber, and micronutrients rather than protein content.
For balanced meals, pair cucumbers with protein sources like hummus (chickpeas), cottage cheese, Greek yogurt, or nuts.
What are the main health benefits of cucumber?
Key Benefits:
- Hydration: 95% water content supports daily fluid intake
- Weight Management: 15 calories per 100g allows unlimited snacking
- Antioxidants: Beta-carotene, flavonoids, cucurbitacins reduce inflammation
- Digestive Health: Fiber and water content support regularity
- Skin Health: Silica and vitamin C support collagen production
- Bone Health: Vitamin K essential for calcium absorption
When is the best time to eat cucumber?
Cucumber can be eaten anytime:
- Weight Loss: Before meals as salad to reduce appetite; between meals as zero-guilt snack.
- Hydration: Morning or post-workout to replenish fluids.
- Skin Health: Daily consumption supports internal hydration for skin.
- Digestion: With meals to add fiber and water for smoother digestion.
Only consideration: If you have frequent nighttime urination, consume cucumbers earlier in the day due to high water content.
Should I peel cucumber before eating?
No need to peel in most cases. Cucumber skin contains:
- Most of the fiber (0.5g per 100g)
- Highest concentration of vitamin K (16.4mcg)
- Antioxidants like beta-carotene and cucurbitacins
- Additional texture and crunch
When to peel:
- Waxed cucumbers (commercially grown)
- Non-organic cucumbers (reduce pesticide exposure)
- Personal texture preference (some prefer softer flesh)
Tip: Wash thoroughly with water and mild vegetable wash before consuming with skin.
How many cucumbers can I eat per day?
Unlimited for most people. Cucumber's low calorie and high water content make them safe for unlimited consumption.
General Guidelines:
- Weight Loss: 1-3 cucumbers daily (200-600g) as snacks or salads
- Hydration: 1-2 cucumbers daily contributes to fluid intake
- General Health: Include daily in salads and meals
Rare concerns:
- Excessive consumption (5+ cucumbers daily) may cause digestive discomfort in sensitive individuals
- Cucurbitacin sensitivity (rare) may cause bitter taste and mild stomach upset
- Very high intake may increase urination frequency
Can I eat cucumber on an empty stomach?
Yes, safe for most people. Cucumbers are gentle on the stomach and provide:
- Quick hydration first thing in the morning
- Fiber to stimulate digestion
- Refreshing, alkalizing effect
May want to avoid if you have:
- Acid reflux/GERD: Very rarely, cucumbers may trigger symptoms in sensitive individuals
- IBS: Some people with IBS may experience bloating (uncommon)
Best approach: Start your day with cucumber water or cucumber slices with breakfast for hydration boost.
