Cucumber
A very low-calorie vegetable that is mostly water, making it useful for hydration and for adding volume to meals.
What Cucumbers Provide
Cucumbers are around 95% water, which makes them one of the least energy-dense vegetables available. They provide vitamin K and potassium, along with small amounts of other vitamins and minerals, and the skin contains antioxidant compounds including cucurbitacins and lignans. Their main dietary value is hydration, volume, and texture rather than concentrated nutrients.
Nutrition Highlights
Water Content
One cup of sliced cucumber contains about 99 g of water. This contributes to daily fluid intake and makes cucumbers useful in hot weather or after exercise.
Vitamin K
A cup supplies roughly 17 µg of vitamin K. Vitamin K is required for normal blood clotting and contributes to bone maintenance.
Antioxidants in the Skin
Cucumber skin contains carotenoids and lignans, including lignan compounds being studied for their potential role in protecting cells from oxidative stress. Peeling cucumbers removes a meaningful share of these compounds.
Very Low Calorie Density
At roughly 16 kcal per cup, cucumbers add volume and crunch to meals with almost no energy cost, which can help with portion satisfaction.
How to Include Cucumbers in a Balanced Diet
- Sliced into salads with tomato, onion, and olive oil.
- Dipped raw into hummus, tzatziki, or yogurt dip.
- Added to sandwiches and wraps for crunch.
- Blended into cold soups such as gazpacho.
- Pickled in vinegar with dill as a low-calorie condiment.
Who Might Want to Watch Portions
Cucumbers are generally very well tolerated. Some people find the skin difficult to digest and prefer to peel them. Pickled cucumbers can be high in sodium, so people watching their salt intake may prefer fresh. Because cucumbers contain vitamin K, people on blood-thinning medication should keep intake reasonably consistent.