Yes, cucumbers provide hydration, fiber, vitamin K, and potassium in low calories.
Calories
Nutrient Mix
Hydration
Raw Slices
- Low calories per cup
- Nearly sodium-free
- Great for salads and dips
Everyday
With Peel
- More fiber
- More vitamin K
- Better texture
Fiber Boost
Pickled Spears
- Zesty flavor
- Low calories
- Watch the sodium
Salty Bite
What Makes Cucumbers Nutritious?
Crisp, cool, and easy to eat, this fruit brings more than crunch. A cup of slices carries about 16 calories with water as the bulk of its weight. That light profile helps with volume eating when you want a bigger plate without loading energy.
Beyond calories, cucumbers supply vitamin K, a touch of vitamin C and B vitamins, and small amounts of potassium and magnesium. The mix is modest per bite, yet the serving can add up across the day.
Are Cucumbers Nutritious For Daily Eating?
If your plate leans heavy on bread, meat, or pasta, adding this produce helps balance the day. The high water content increases meal volume. The peel contributes fiber for gut comfort, and the mild flavor pairs with many sauces and proteins.
Hydration And Satiety
Because the slices are roughly 95–96% water, they cool you down and add juiciness to meals. That water, plus fiber from the peel, slows the pace of eating and leaves you satisfied with fewer calories.
Micronutrients At A Glance
Vitamin K supports normal blood clotting. A cup of peeled slices supplies a small share of the daily value. With the peel left on, the share rises. Potassium helps with fluid balance and muscle function, and cucumbers add a light bump toward your target.
Nutrition Snapshot (Per 100 Grams)
This table summarizes common nutrients in raw cucumber with peel. Values derive from U.S. databases and may vary by variety and season.
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15–16 kcal | — |
| Water | ~95–96 g | — |
| Protein | 0.6–0.8 g | — |
| Carbohydrate | 3.6–3.8 g | — |
| Fiber | 0.5–0.8 g | — |
| Total Fat | ~0.1 g | — |
| Vitamin K | 12–17 mcg | 10–14% |
| Vitamin C | 2–3 mg | 2–3% |
| Potassium | 140–160 mg | 3–4% |
| Magnesium | 12–14 mg | 3–4% |
| Manganese | 0.05–0.07 mg | 2–3% |
Percent daily values use the FDA Daily Value rules. Label math rounds values, so range bands reflect common entries across databases.
Peel, Seeds, And Prep Choices
The peel holds most of the fiber and a notable share of vitamin K. Leave it on when the skin is tender. If the skin tastes bitter, a light peel still preserves color and crunch. The seeds are soft and edible; they blend well in smoothies and cold soups.
Raw, Salted, Or Pickled
Raw slices are nearly sodium-free. A pinch of salt pulls water out and sharpens the taste but adds sodium. Brined styles bring flavor and snap with far more sodium than the fresh form. If you love pickles, balance the day with lower-sodium choices at other meals.
Buying And Storage Tips
Pick firm, heavy cucumbers with even color. Soft spots or shriveling signal moisture loss. Store them dry in the crisper drawer. Slice close to serving to keep the surface crisp.
Health Angles With Cucumbers
The low energy density helps with weight-management plans. Pairing slices with protein-rich dips can turn a snack into a steady bridge between meals. The water content supports hydration goals, especially in warm months or during training days.
Who Should Watch Portions
Anyone managing fluid intake should track large raw volumes. Brined versions can carry heavy sodium loads. If you take blood thinners, consistent vitamin K intake is the goal; cucumbers count toward that pattern, though leafy greens deliver much larger doses.
Smart Pairings And Uses
Stack slices on sandwiches in place of an extra swipe of mayo. Toss spears with yogurt, herbs, and lemon for a quick salad. Blend with melon and mint for a chilled drink. Dice into grain bowls; the moisture lifts heavier items like rice or quinoa.
Flavor Boosters That Keep Calories Low
Lemon juice, vinegar, dill, mint, cumin, and smoked paprika all play well here. A drizzle of olive oil adds richness; measure the pour to suit your plan.
Label Clues When Buying Pickles
Look for the sodium line per spear or per ounce and compare brands. Sweet relish or bread-and-butter slices add sugar on top of salt. Fermented styles can bring live cultures, yet the salt still counts toward the daily total.
How Preparation Changes The Numbers
Shaping, seasoning, and brining change more than taste. Use this quick table to gauge the trade-offs.
| Preparation | Typical Amount | What Changes |
|---|---|---|
| Raw, Peel On | 1 cup slices | ~16 kcal, low sodium, more fiber |
| Raw, Peeled | 1 cup slices | ~14–15 kcal, less fiber, softer bite |
| Salted Salad | 1 cup slices | Water drains; sodium rises with salt added |
| Pickled Spears | 2 small spears | Low calories; sodium jumps from brine |
| Blended Soup | 1 cup | Similar calories; texture changes, easy to sip |
How We Sourced The Numbers
For the nutrient ranges and water share, we used public U.S. databases built from lab data. The daily value system sets the yardstick used on labels across the country. You can view the underlying cucumber nutrition data on MyFoodData for a detailed breakdown.
Practical Ways To Eat More
Quick Snacks
Pair rounds with hummus, cottage cheese, or tuna. Keep a container of slices ready so it’s the first thing you reach for when hunger hits.
Budget-Friendly Add-Ins
Bulk up noodles, wraps, tacos, and bowls with diced pieces. You’ll extend portions and keep meals fresh.
Heat-Free Meals
Make a hearty salad with tomatoes, olives, chickpeas, and herbs. Add grains for staying power. The crunch stands up well to dressings.
Bottom Line On Cucumber Nutrition
This produce brings water, fiber from the peel, and a modest set of vitamins and minerals. It’s an easy win for volume, texture, and freshness across the day.