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Cucumber

Vegetable

Cucumber

A hydrating, low-calorie vegetable composed mostly of water, ideal for adding volume to meals without adding calories.

A widely cultivated creeping vine plant in the Cucurbitaceae family that produces cylindrical fruits used as a refreshing, low-calorie vegetable in culinary contexts.

high-volume low-calorie vegetable

Typical serving · 119g

Common varieties · english cucumber, persian cucumber, kirby cucumber, slicing cucumber, lemon cucumber

70health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Composed of approximately 96% water, cucumbers are extremely low in calories and macronutrients. They provide minimal protein or fat, with trace amounts of carbohydrates and fiber mostly concentrated in the skin. Digestion is rapid due to the high water content and low macronutrient density, resulting in low satiety compared to more nutrient-dense foods.

Varieties: english cucumber · persian cucumber · kirby cucumber · slicing cucumber · lemon cucumber

#cucumber#lowcalorie#weightloss#hydration#lowcarb#ketovegetable#diabetesfriendly#volumeeating#rawvegetables#watercontent

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

15kcal

Density 0.15 kcal/g

Protein

0.7g

Carbs

3.6g

Fat

0.1g

Fiber

0.5g

Sugar

1.7 g

Sodium

2 mg

Potassium

147 mg

Glycemic index

15

Glycemic load

1

Water content

95.2%

Standout compounds

Nutrient highlights

  • Water

    high

    Supports cellular hydration and fluid balance

  • Vitamin K

    moderate

    Supports bone health and blood clotting

  • Potassium

    low

    Helps regulate fluid balance and blood pressure

  • Fiber

    low

    Supports digestive regularity when consumed with skin

Wellness map

Health scores & processing

Weight loss
95
Satiety
40
Blood sugar
95
Gut health
55
Heart health
70
Fitness
30
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw cucumber is an unprocessed whole food requiring no alteration from its natural state.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietymoderate
  • Blood sugarexcellent
  • Nutrient densitypoor
  • Fitness fuelpoor
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Generally very safe; the primary concern is pesticide residue on the skin, which can be mitigated by washing thoroughly or peeling.

90safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • food-grade wax

Safer choices

Organic cucumbers to avoid pesticide residues and unwaxed varieties.

Prep tips

Scrub vigorously under running water to remove wax and residues, or peel the skin off entirely if conventional.

Conventional cucumbers may retain pesticide residues on the skin and are often coated with food-grade wax to retain moisture, which can trap pesticides underneath.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows large portions for minimal calories, making it a top food for volume eating and calorie restriction.

  2. Blood sugar

    Negligible impact on blood sugar due to low carbohydrate content and high water volume, making it safe for glucose management.

  3. Fitness & energy

    Not a viable fuel source for exercise due to near-zero macronutrient content, though useful for pre-workout hydration.

  4. Gut health

    Provides hydration for digestive regularity and small amounts of fiber if consumed with the skin, but is not a significant prebiotic source.

  5. Processing quality

    Whole, unprocessed food with maximum natural integrity when consumed raw.

  6. Food safety

    Low risk; washing the skin is recommended to remove potential pesticide residue or food-grade wax.

  7. Common mistakes

    Peeling the cucumber removes what little fiber and nutrients it has; relying on it as a primary nutrient source rather than a hydration tool.

  8. Best preparation

    Raw in salads, sliced for snacks, or infused in water; leave skin on for maximum fiber and nutrient retention.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Add bulk to salads and meals to increase physical fullness without adding significant calories.

  • Refreshing summer snack

    Eat sliced raw for a crisp, hydrating, and cooling effect with minimal preparation.

  • Water infusion

    Add to water to enhance flavor and encourage higher fluid intake without sugary additives.

  • Low-carb sandwich wrap substitute

    Use large slices or peels as a crunchy alternative to bread or tortillas for wraps.

Balance sheet

Pros & cons

Upsides

  • Extremely low in calories
  • High water content for hydration
  • Very low glycemic impact
  • Versatile and convenient for raw consumption
  • Good for volume eating and meal bulk

Trade-offs

  • Very low in protein and healthy fats
  • Low overall micronutrient density
  • Can cause bloating in sensitive individuals
  • Often waxed in supermarkets to preserve moisture

Fit check

Who is it for?

Great match

  • weight loss
  • volume eating
  • hydration
  • low-carb diets
  • diabetic meal plans

Consider alternatives

  • muscle gain
  • post-workout recovery
  • high-calorie or high-energy needs
  • correcting nutrient deficiencies

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Cucumber

    This food

    Cucumber

    VS90% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini has slightly more vitamins and is better suited for cooking, while cucumber is superior raw for hydration.

    Zucchini provides more vitamins and cooking versatility, while cucumbers are better for raw hydration and snacking.

    Cucumber vs Zucchini
  • Cucumber

    This food

    Cucumber

    VS88% alike
    Celery

    Compare with

    Celery

    Celery has slightly more fiber and natural sodium, while cucumber offers more water volume per bite.

    Celery offers more crunch and natural electrolytes, while cucumbers provide higher water content and slightly fewer calories.

    Cucumber vs Celery
  • Cucumber

    This food

    Cucumber

    VS85% alike
    Iceberg Lettuce

    Compare with

    Iceberg Lettuce

    Cucumber is crunchier and more portable for snacking, while lettuce is better as a salad base.

    Cucumbers are crunchier and better for dipping, while iceberg lettuce is more practical for salad bowls.

    Cucumber vs Iceberg Lettuce
  • Cucumber

    This food

    Cucumber

    VS75% alike
    Carrot

    Compare with

    Carrot

    Carrots are much higher in sugar, calories, and Vitamin A, while cucumbers are lower in carbs.

    Carrots provide more beta-carotene and natural sweetness, while cucumbers are lower in calories and carbs.

    Cucumber vs Carrot
  • Cucumber

    This food

    Cucumber

    VS70% alike
    Bell Pepper

    Compare with

    Bell Pepper

    Bell peppers are significantly higher in Vitamin C and sugar, while cucumbers are lower in calories.

    Bell peppers are richer in Vitamin C and antioxidants, while cucumbers are lower in sugar and calories.

    Cucumber vs Bell Pepper
  • Cucumber

    This food

    Cucumber

    VS65% alike
    Tomato

    Compare with

    Tomato

    Tomatoes are richer in vitamins, antioxidants like lycopene, and flavor, but higher in sugar.

    Tomatoes offer more vitamins and lycopene, while cucumbers provide fewer calories and carbs.

    Cucumber vs Tomato
  • Cucumber

    This food

    Cucumber

    VS60% alike
    Pickle

    Compare with

    Pickle

    Pickles have probiotics if fermented, but are extremely high in sodium; raw cucumbers are low-sodium and hydrating.

    Pickles offer probiotics and intense flavor but are high in sodium, while raw cucumbers are hydrating and sodium-free.

    Cucumber vs Pickle
  • Cucumber

    This food

    Cucumber

    VS55% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli is a nutritional powerhouse with high fiber and vitamins; cucumber is mostly water for hydration.

    Broccoli is far superior for nutrients and fiber, while cucumbers are better for low-calorie hydration.

    Cucumber vs Broccoli
  • Cucumber

    This food

    Cucumber

    VS50% alike
    Spinach

    Compare with

    Spinach

    Spinach is far more nutrient-dense and higher in protein per calorie; cucumber is better for volume eating.

    Spinach provides significantly more vitamins and minerals per calorie, while cucumbers offer more physical bulk and crunch.

    Cucumber vs Spinach
  • Cucumber

    This food

    Cucumber

    VS45% alike
    Kale

    Compare with

    Kale

    Kale is extremely nutrient-dense and high in fiber; cucumber is a low-calorie hydration tool.

    Kale is a top choice for micronutrients and fiber, while cucumbers are ideal for low-calorie volume and hydration.

    Cucumber vs Kale

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are cucumbers good for weight loss?

    Yes, they are very low in calories and high in water, helping you feel full and add volume to meals without overconsuming calories.

  • How many calories are in a whole cucumber?

    A medium cucumber contains about 30 to 45 calories depending on its size, making it an extremely low-energy food.

  • Can diabetics eat cucumbers?

    Yes, cucumbers have a very low glycemic index and load, causing almost no spike in blood sugar, making them ideal for diabetic diets.

  • Is cucumber a fruit or a vegetable?

    Botanically, it is a fruit because it develops from the flower of the cucumber plant and contains seeds, but it is prepared and eaten as a vegetable.

  • Should you peel cucumbers?

    It is best to leave the skin on, as it contains most of the fiber, vitamins, and minerals, but wash it thoroughly to remove wax or pesticides.

  • Are cucumbers good for hydration?

    Yes, cucumbers are about 96% water, making them an excellent food for staying hydrated, especially in hot weather.

  • How many carbs are in a cucumber?

    There are about 3.6 grams of total carbs and only 3.1 grams of net carbs per 100 grams of cucumber, making it very low-carb.

  • Is cucumber keto-friendly?

    Yes, cucumbers are widely accepted on keto diets due to their extremely low net carb count and high water content.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons