Yes, cucumber is good for you, though it’s more of a light, hydrating vegetable than a nutritional powerhouse. It’s about 95% water, with only 15 calories per 100 g, and it provides some vitamin K and potassium, according to USDA FoodData Central. A 5 cm piece counts as one of your 5 A Day, according to the NHS. Eating the skin keeps more of the fiber and vitamin K. The main thing to watch is pickled cucumbers, which can be very salty.
Cucumber nutrition
Values for raw cucumber, from USDA FoodData Central:
| Nutrient | 100 g, with peel | 100 g, peeled |
|---|---|---|
| Calories | 15 kcal | 10 kcal |
| Carbohydrate | 3.6 g | 2.2 g |
| Sugars | 1.7 g | 1.4 g |
| Fiber | 0.5 g | 0.7 g |
| Vitamin K | 16 mcg | 7 mcg |
| Potassium | 147 mg | 136 mg |
| Vitamin C | 2.8 mg | 3.2 mg |
| Water | about 95 g | about 97 g |
Half a large cucumber (about 150 g, with peel) has about 23 calories and 25 mcg of vitamin K, roughly a fifth of a man’s daily needs and over a quarter of a woman’s.
Health benefits of cucumber
Hydration
Cucumber is one of the most water-rich foods there is. Food supplies 20% to 30% of the water we take in, according to EFSA, and cucumber, lettuce, tomatoes and melon are easy ways to add to it, especially in hot weather. Our guide to staying hydrated in hot weather lists other water-rich foods.
Very low in calories
Because it’s mostly water, cucumber adds crunch and volume to meals for very few calories. Adding vegetables like cucumber to a meal is a simple way to fill up for fewer calories. Our guide to a salad that fills you up shows how to combine it with protein and fiber.
Vitamin K
Vitamin K helps blood clot normally and supports bone health. Cucumber skin contains most of it, so keep the peel on. If you take warfarin, the NIH Office of Dietary Supplements advises keeping vitamin K intake steady rather than avoiding it.
A good low-carb vegetable
With about 3 g of net carbs per 100 g, cucumber fits easily into low-carb and keto diets. Our list of keto vegetables compares it with others.
What about cucumber for skin and eyes?
Cucumber slices on the eyes are a popular way to relax and reduce puffiness. The cool temperature and moisture can feel soothing, but there’s little evidence that cucumber does more for your skin than a cool, damp cloth would. Eating it won’t transform your skin either, although a diet rich in vegetables and water is good for your health overall.
Pickles: watch the salt
Pickled cucumbers keep the low calories of fresh ones but add a lot of salt. USDA data lists about 809 mg of sodium per 100 g of dill pickles, so a single 65 g pickle has over 500 mg, about a quarter of the 2,000 mg daily sodium limit the WHO recommends. Enjoy pickles as an occasional side, choose reduced-salt versions, or make quick pickles at home with less salt.
Some fermented pickles, sold refrigerated and unpasteurized, contain live bacteria. Our guide to probiotic foods explains which ones.
Cucumber compared with other salad vegetables
Per 100 g, from USDA FoodData Central values:
| Vegetable (100 g) | Calories | Carbohydrate | Fiber |
|---|---|---|---|
| Cucumber, with peel | 15 kcal | 3.6 g | 0.5 g |
| Celery | 14 kcal | 3.0 g | 1.6 g |
| Romaine lettuce | 17 kcal | 3.3 g | 2.1 g |
| Tomatoes | 18 kcal | 3.9 g | 1.2 g |
| Red pepper | 26 kcal | 6.0 g | 2.1 g |
Cucumber is one of the lightest and most watery salad vegetables, but it has less fiber than most, and tomatoes and red peppers provide far more vitamin C. Mixing them in one salad gives you the best of each.
Should you peel cucumbers?
There’s no need. The skin contains more fiber and vitamin K, and it adds color and crunch. Wash cucumbers well first: the FDA recommends scrubbing firm produce such as cucumbers with a clean brush under running water. Peel them if the skin is very thick, bitter or waxed and you prefer the taste without it.
Easy ways to eat more cucumber
- Sticks with dips: hummus, tzatziki or a yogurt and herb dip.
- Salads: sliced cucumber and tomatoes with olive oil, lemon and herbs takes 5 minutes, or add it to our quinoa salad.
- In water: a few slices with mint or lemon make plain water more appealing.
- Sandwiches and wraps for crunch.
- Cold soups: blended with yogurt, garlic and dill.
- Quick pickles: thin slices in vinegar with a little salt and sugar for 30 minutes.
- Sushi rolls: our cucumber and avocado sushi uses them in the filling.
How to choose and store cucumbers
- Choose firm cucumbers with bright, even color and no soft or wrinkled spots.
- Store in the fridge, ideally wrapped or in a bag, and use within about a week.
- Keep cut cucumber covered in the fridge and eat it within a couple of days.
- Keep them away from bananas, tomatoes and apples in storage, which release a gas that speeds up ripening and softening.
Common questions
Is it okay to eat cucumber every day?
Yes. Cucumber is safe to eat every day as part of a varied diet.
Why are some cucumbers bitter?
Bitterness comes from natural compounds called cucurbitacins, which build up near the stem end and in the skin, often when plants are stressed by heat or drought. Cut off the bitter end, or peel the cucumber.
Does cucumber make you burp?
Some people find cucumber hard to digest, especially the skin and seeds. Seedless varieties, often called “burpless” cucumbers, may help.
Is cucumber good for people with diabetes?
Yes. Cucumber is very low in carbohydrate and has little effect on blood sugar, so it’s an easy vegetable to add to meals and snacks.
Can dogs eat cucumber?
Plain cucumber is generally safe for dogs in small pieces, but check with your vet, and never give pickles, which are salty and may contain onion or garlic.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
