Cucumber
How Many Calories in Cucumber? Nutrition Facts and Benefits
Cucumber is a refreshing, low-calorie vegetable widely enjoyed around the world. Typically eaten raw, it’s known for its high water content, crisp texture, and mild flavor. Originating from South Asia, cucumber has become a staple in salads, sandwiches, and healthy snacks, and is valued for its hydrating and light profile.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 15 kcal | 3.6 g | 0.7 g | 0.1 g | 0.5 g | 2 mg |
| 2 | 1 medium (200 g) | 30 kcal | 7.3 g | 1.3 g | 0.2 g | 1.0 g | 4 mg |
Health Benefits of Cucumber
- Very hydrating thanks to its high water content (~95%).
- Low in calories, making it a light, volume-friendly snack.
- Provides vitamin K, vitamin C, potassium, and antioxidants.
- Skin-on cucumber offers fiber that supports digestion.
- May help with satiety when combined with protein- and fiber-rich foods.
Cucumber Consumption Tips
- Add to salads, sandwiches, or grain bowls for crunch and hydration.
- Pair with yogurt-based dips, hummus, or cottage cheese for a balanced snack.
- Flavor with herbs and spices (dill, mint, black pepper, chili flakes, lemon).
- Infuse water with cucumber slices and mint for a refreshing drink.
- Keep the peel on when possible to increase fiber and micronutrients.