Yes, cucumbers offer hydration, light fiber, vitamin K, and small amounts of minerals for a low-calorie crunch.
Calories (Per Cup)
Water Content
Vitamin K
Raw Slices
- Lowest calories per cup
- Crunchy texture
- Light fiber
Everyday snack
With Yogurt Salad
- Adds protein
- Herbs + lemon
- Mind the salt
Balanced bowl
Pickled Spears
- Fermented may add cultures
- Higher sodium
- Great in sandwiches
Check label
Cucumber Nutritional Value Explained For Everyday Eating
Crisp slices bring more than water. A cup with the peel clocks about 14–16 calories, a whisper of protein, a short list of carbs, and next to no fat. Most of the volume is water, which helps you fill the plate without stacking calories. These numbers come from public nutrient datasets used by dietitians across clinics and food service.
You also get small amounts of potassium, vitamin C, and a steady dose of vitamin K. Keep the peel when you can; that’s where extra fiber and a chunk of that vitamin K live. The peel also boosts texture, which helps a simple salad feel more satisfying and slow to eat.
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | 1% |
| Water | ~95 g | — |
| Carbohydrates | 3.8 g | 1% |
| Fiber | 0.5–0.8 g | 2–3% |
| Sugars | 1.6–1.8 g | — |
| Protein | 0.7–0.8 g | 1% |
| Fat | 0.1–0.2 g | 0% |
| Potassium | 160–190 mg | 3–4% |
| Vitamin C | 3–4 mg | 3–4% |
| Vitamin K | 14–19 mcg | 12–16% |
| Magnesium | 13–14 mg | 3% |
Why This Low-Calorie Veg Still Pulls Its Weight
Volume helps with appetite control. Big servings give your mouth something to do while keeping energy intake gentle. That makes cucumbers handy when you want crunch without a calorie spike at lunch or during a late-night snack.
Hydration also plays a role. With water tucked into every bite, you top up fluids as you eat. That’s handy on hot days and during busy weeks when bottles sit untouched. Many people find that water-rich produce keeps meals light while still feeling generous.
What Micronutrients Matter Here
Vitamin K And The Peel
Leafy greens carry more, but cucumber peel still adds a helpful dose. If you take warfarin, aim for steady intake day to day, as the NIH vitamin K page explains. The goal is consistency, not avoidance.
Potassium, Vitamin C, And Trace Minerals
The amounts aren’t huge, yet they show up across the board. You’ll see a modest bump in potassium, a light hit of vitamin C, and small touches of magnesium and manganese. Those bits stack up across meals, especially when cucumbers share the bowl with beans, leafy greens, and grains.
Antioxidant Compounds
Plants make protective compounds like flavonoids and lignans. Cucumbers bring a gentle mix alongside water and fiber. Eating a range of produce covers the bases and keeps plates colorful, a principle summed up by the Harvard Nutrition Source.
Peel, Seeds, And Cut Style
Peel on brings more fiber and a darker green bite. Peel off gives a softer chew that some kids and denture wearers prefer. Either way, rinse well. If seeds bother you, seed the halves with a spoon or pick a thin-skinned “English” type with tiny seeds and a mellow flavor.
Cut size shifts the feel. Thin coins melt into salads. Thick wedges hold their crunch in dips. Sticks pack well for lunch boxes and stand up in sandwiches. Ribbons soak up dressings faster, which boosts flavor without needing large amounts.
Fresh Vs Pickled: What Changes
Pickling keeps crunch on the shelf. A fermented jar may add live cultures; a vinegar brine won’t. Both push sodium up. Use labels to gauge the load and aim for lower ranges. The FDA’s %DV guide for sodium marks 5% as low and 20% as high per serving, which makes a quick check simple. Love the tang? Pair a spear with fresh slices to keep salt in check.
| Prep | What Changes | Tips |
|---|---|---|
| Fresh With Peel | Lowest calories; light fiber and vitamin K | Slice just before serving for best crunch |
| Fresh No Peel | Softer bite; slightly less fiber and vitamin K | Great for kids, wraps, and smooth dips |
| Fermented Pickle | Possible probiotics; much more sodium | Look for “fermented” on the label; balance salt through the day |
| Quick Vinegar Pickle | No live cultures; same low calories; salty | Rinse lightly before serving to trim sodium |
| Spiralized Ribbons | Same nutrients; faster sauce absorption | Toss with yogurt, herbs, and lemon |
How This Food Fits Weight And Blood Sugar Goals
A heaping cup adds crunch for a sliver of calories. Swap a handful of chips for sticks with a thick yogurt dip and you’ll shave energy intake while keeping snack time fun. That swap also adds volume to the plate, which helps many people feel content with fewer calories.
Carbs land on the low end too, which helps steady meals that need gentle glucose shifts. Pair with protein and a fat source—say, tuna and avocado—to build staying power. That combo keeps hunger quiet between meals without leaning on sweets.
Buying, Storing, And Food Safety
Picking A Good One
Look for firm, glossy skins with no soft spots or yellowing. Smaller fruits tend to be crisper. “English” types come wrapped and stay mellow in flavor. Persian types are snack-size and shine in lunch boxes.
Storage Basics
Keep them dry and chilled. A crisper drawer works well. Whole fruits last several days; cut pieces last one to two days in a sealed container lined with a towel. Avoid stacking heavy items on top so the skins don’t bruise.
Handling Tips
Rinse under running water, then dry. A quick trim on both ends removes any bitter edge. If serving to someone with a tender mouth, peel stripes to soften the bite while keeping some fiber. For smoothies, freeze chunks and blend with mint and lime.
Simple Ways To Eat More
Breakfast
Dice into omelets with tomatoes and herbs. Or pile ribbons on ricotta toast with a swipe of lemon. A sprinkle of sesame seeds adds nutty notes without many calories.
Lunch
Stack coins in sandwiches for crunch. Toss chunks into lentil soup at the end for a cool contrast. Stir into grain bowls with chickpeas, olive oil, and dill.
Dinner
Make a quick salad with cucumber, red onion, dill, and a spoon of thick yogurt. Serve alongside grilled fish or a chickpea bowl. For a warm dish, add diced cucumber off-heat to a sauté of zucchini and peppers.
Snack Time
Prep sticks on Sunday. Pair with hummus, tzatziki, or peanut butter. A splash of rice vinegar and sesame seeds also hits the spot when you want a fast, savory nibble.
Who Might Need A Little Extra Care
People taking warfarin should keep vitamin K intake steady day to day. That doesn’t mean skipping cucumbers; it means keeping portions consistent and working with a clinician as needed. The steady approach keeps dosing predictable.
If sodium is a concern, keep pickles as an accent, not the main event. A small spear can bring more salt than you expect. Choose lower-sodium brands or go fresh more often, and set jars on the table with a small fork so portions stay tidy.
How It Compares To Other Crunchy Veg
Bell pepper brings more vitamin C. Celery lands near cucumbers for water content. Zucchini has a touch more fiber. Mixing them keeps plates lively and broadens the nutrient spread across the day. That mix also adds colors, aromas, and textures, which makes meals satisfying without heavy sauces.
Method Notes And Sources
Nutrient ranges above draw from public databases built on lab analysis. See the USDA/MyFoodData entry for cucumber for typical values per cup and water content, and browse entries that show how peeling or slicing affects totals. Sodium guidance for pickles follows the FDA’s Nutrition Facts label. For broad eating patterns anchored in produce, the Harvard Nutrition Source overview lays out clear, practical steps.
What To Do Next
Keep a bowl of washed cucumbers on the middle shelf where you’ll see them. Slice what you’ll eat now, not the whole bag. Pair with protein at meals, and reach for fresh versions more often than salty jars. Small habits stack up fast and make this crisp veg a regular on your plate.