Calories in Cucumber
How many calories are in cucumber? A whole cucumber has about 45 calories and one cup sliced has about 16. See a full cucumber calorie and macros table.
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Quick answer
A whole medium cucumber (about 300 grams, with peel) has roughly 45 calories. One cup of sliced cucumber (about 119 grams) has about 16 calories, and 100 grams has about 15 calories.
How Many Calories Are in Cucumber?
Cucumber is one of the lowest-calorie foods in the produce aisle. A whole medium cucumber (about 300 grams with the peel) has roughly 45 calories, while a more typical serving of one cup sliced (about 119 grams) has just 16 calories. By weight, cucumber is around 15 calories per 100 grams — almost nothing.
The reason is simple: cucumbers are over 95% water. That high water content is also why they are so refreshing and why they add satisfying volume to meals without adding meaningful energy.
Cucumber Calories by Serving Size
| Serving | Amount | Calories | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|
| A few slices | 5 slices | ~5 | 1 | 0.2 | 0.2 |
| Half cup sliced | ~60g | ~8 | 2 | 0.3 | 0.3 |
| One cup sliced | ~119g | ~16 | 4 | 0.5 | 0.7 |
| 100 grams | 100g | ~15 | 3.6 | 0.5 | 0.6 |
| Whole medium | ~300g | ~45 | 11 | 1.5 | 1.9 |
These figures are for fresh cucumber with the peel. Pickled cucumbers are similar in calories but much higher in sodium, and creamy cucumber salads add calories from dressing.
Macros and Nutrition in Cucumber
Cucumbers are essentially a water-and-fiber food. A whole cucumber provides about 11 grams of carbohydrate, only a small amount of which is sugar, plus roughly 2 grams of protein and virtually no fat. The nutritional highlights are vitamin K (concentrated in the peel), modest amounts of vitamin C, potassium and magnesium, plus antioxidants like flavonoids.
Because cucumbers are so water-dense, they contribute to daily hydration and help fill you up. The fiber and water together make them a high-volume, low-energy-density food — exactly the kind of food that supports feeling full on fewer calories.
Are Cucumbers Good for Weight Loss?
Cucumbers are close to ideal for weight management. With about 16 calories per cup, you can eat large quantities to satisfy crunch cravings or bulk up a salad without affecting your calorie budget. The main thing to watch is what you add — ranch dip, creamy dressings or oily marinades can quickly multiply the calories of an otherwise near-zero food.
Ways to Eat Cucumber Without Adding Calories
To keep cucumber’s calorie advantage, pair it with light flavorings: a squeeze of lemon, a sprinkle of chili and salt, or a splash of rice vinegar. Cucumber and Greek yogurt make a high-protein, low-calorie dip (tzatziki), and cucumber water is a zero-calorie way to make plain water more appealing. Eating the peel keeps the fiber and antioxidants intact for the most nutrition per bite.
Frequently Asked Questions
How many calories are in a whole cucumber?
A whole medium cucumber weighing about 300 grams (with the peel) contains roughly 45 calories. Most of that comes from a small amount of natural carbohydrate, as cucumbers are over 95% water.
How many calories are in a cup of sliced cucumber?
One cup of sliced cucumber (about 119 grams) contains roughly 16 calories. This makes cucumber one of the lowest-calorie vegetables you can add to salads or snacks.
Is cucumber good for weight loss?
Yes, cucumber is excellent for weight loss because it is extremely low in calories, high in water and adds crunch and volume to meals. It helps you feel full without adding meaningful calories.
Does peeling a cucumber change the calories?
Peeling barely changes the calories, but it does remove fiber and most of the vitamin K and antioxidants concentrated in the skin. For maximum nutrition, eat cucumber with the peel on.
How many carbs are in a cucumber?
A whole medium cucumber has about 11 grams of carbohydrate, including roughly 1.5 grams of fiber. Per cup of slices, that is only about 4 grams of carbs, making cucumber a low-carb favorite.
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)