Calories in Cucumber
Cucumber contains just 15 kcal per 100g — among the most calorie-dilute foods. Per cup sliced (~104g): 16 kcal. Excellent for volume eating during cuts.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup sliced cucumber (~104g) | 16 | 4 | 0.7 | 0.1 | 0.5 |
| 1 medium cucumber (~300g) | 45 | 11 | 2 | 0.3 | 1.5 |
| 100g cucumber | 15 | 3.6 | 0.7 | 0.1 | 0.5 |
| 1 cup pickled cucumbers | 12 | 2.4 | 0.5 | 0.2 | 1.2 |
About these numbers
Cucumbers are 95% water, making them among the lowest-calorie foods available. At 15 kcal per 100g, you can eat a kilogram for the calorie cost of a single slice of bread. For volume eating during weight loss, cucumber is essentially a free food. Nutritionally light but useful as meal volume.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in cucumber?
- Per 100g: 15 kcal. Per cup sliced: 16 kcal. Per whole medium cucumber: 45 kcal. Essentially a free food calorically.
- Is cucumber good for weight loss?
- Extremely. The high water content and ultra-low calorie density make cucumber ideal for volume eating during cuts. The 2009 Ello-Martin study showed adding 2 cups of vegetables (including cucumber) to meals reduced subsequent calorie intake 100-200 kcal/day.
- Does cucumber have nutritional value?
- Modest. Provides vitamin K (~30% daily target per cup), some potassium, and trace amounts of B vitamins. Not a nutritional powerhouse but useful as low-calorie food filler.
- Is cucumber good for hydration?
- 95% water content — yes, contributes to daily fluid intake. A medium cucumber is ~285ml of water. Useful for hot-weather hydration and when plain water seems boring.
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