How many calories are in 140 g of cucumbers?

Composed of approximately 95% water, cucumbers are an exceptionally hydrating and low-calorie food, making them a popular choice for health-conscious individuals. When planning meals, it's often helpful to know precisely how many calories are in 140 g of cucumbers, a common serving size, which is a surprisingly minimal amount.

Quick Summary

A 140-gram serving of cucumber contains very few calories, with the exact number depending on whether the peel is included. This low-calorie density makes it a smart choice for maintaining hydration and managing weight effectively.

Key Points

• Minimal Calories: 140g of peeled cucumber contains just 17 calories, and unpeeled contains 21 calories.

• High in Water: Composed of ~95% water, cucumbers are an excellent food for promoting hydration.

• Nutrient-Rich Peel: The peel contains more fiber, Vitamin K, and antioxidants, so eating it unpeeled maximizes nutrition.

• Weight Management: Their low-calorie density and high water content can help increase feelings of fullness and support weight loss.

• Digestive Aid: The fiber, especially in the skin, helps promote regular bowel movements and supports digestive health.

• Versatile Ingredient: Cucumbers can be added to salads, wraps, dips, or infused into water for a healthy, refreshing addition to your diet.

Caloric Breakdown of 140g Cucumbers

For a standard serving of 140 grams, the calorie count for a cucumber is impressively low, with only a slight variation depending on whether the peel is removed or kept on.

• Peeled Cucumber (140g): Contains approximately 17 calories. The macronutrient distribution is mostly carbohydrates, followed by trace amounts of protein and fat.
• Unpeeled Cucumber (140g): Contains approximately 21 calories. The slight increase in calories is due to the additional fiber and nutrients found in the skin.

This low caloric value is primarily due to the cucumber's high water content, which makes up about 95% of its mass. Therefore, you can consume a significant volume of cucumber without a large impact on your daily calorie intake, a key factor for weight management.

Nutritional Information Beyond Calories

While the calorie count is a key metric, cucumbers offer more than just low-energy intake. The peel, in particular, is a source of valuable nutrients that contribute to overall health. Eating the cucumber unpeeled maximizes its nutritional benefit.

Health benefits of cucumbers:

• Promotes Hydration: With its high water content, cucumber helps keep the body hydrated, which is vital for countless bodily functions, from temperature regulation to organ health.
• Rich in Antioxidants: Cucumbers contain antioxidants, including flavonoids and tannins, which help combat oxidative stress and may reduce the risk of chronic diseases. The peel is especially rich in these compounds, along with beta-carotene.
• Supports Heart Health: The potassium found in cucumbers can help regulate blood pressure, contributing to cardiovascular health.
• Aids in Weight Loss: The low-calorie density and high water content of cucumbers help you feel full, making it easier to manage overall calorie consumption and aid in weight loss.
• Benefits Digestive Health: The fiber in cucumbers, concentrated in the peel, helps promote regular bowel movements and prevents constipation.

How Peeling Affects Nutrition: A Comparison Table

Peeling a cucumber results in a minor change to its overall nutritional profile. While the difference in calories is small, the loss of the peel also means a reduction in certain micronutrients and fiber.

Nutrient (per 140g)	Peeled Cucumber	Unpeeled Cucumber
Calories	17 kcal	21 kcal
Total Carbohydrates	3g	5g
Dietary Fiber	1g	1g
Protein	1g	1g
Vitamin K	10μg (8% DV)	23μg (19% DV)
Potassium	190mg (4% DV)	206mg (4% DV)
Vitamin C	4mg (5% DV)	4mg (4% DV)

*Note: Nutritional values can vary slightly based on the specific cucumber variety and growth conditions. DV = Daily Value.

Simple Ways to Incorporate Cucumbers into Your Diet

Cucumbers are incredibly versatile and can be enjoyed in many ways. Here are some simple ideas to add this low-calorie food to your meals:

1. Hydrating Infused Water: Add slices of cucumber, a few mint leaves, and a squeeze of lemon to a pitcher of water for a refreshing, flavorful drink.
2. Crisp Salads: Add sliced or chopped cucumbers to your favorite green salads for a satisfying crunch and freshness.
3. Appetizers and Snacks: Cut into sticks or slices and serve with low-calorie dips like hummus or a yogurt-based tzatziki sauce.
4. Healthy Wraps and Sandwiches: Layer thin slices of cucumber into sandwiches and wraps as a hydrating, low-calorie alternative to high-fat spreads.
5. Cooling Soups: Blend cucumbers with yogurt, garlic, and fresh herbs to create a chilled cucumber soup perfect for warm weather.

Conclusion

For a 140g serving, the number of calories in a cucumber is very low, ranging from approximately 17 (peeled) to 21 (unpeeled). This makes it an ideal food for managing weight and staying hydrated. The peel contains extra fiber and nutrients like Vitamin K and antioxidants, so keeping it on provides maximum health benefits. Whether sliced into a salad, blended into a smoothie, or simply eaten as a crunchy snack, cucumbers are a refreshing and nutritious addition to any diet. For more information on the health benefits of cucumbers, visit this authoritative resource on Healthline's benefits of cucumbers.

Frequently Asked Questions

Is 140g of cucumber considered a standard serving size?

While serving sizes can vary, 140g is a reasonable amount, representing a generous portion and roughly one-third of a large cucumber. It’s a good benchmark for nutritional calculations.

Is the calorie difference between peeled and unpeeled cucumber significant?

The calorie difference is minimal, typically only 4-5 calories for a 140g portion. The decision to peel is more about personal preference or potential pesticide concerns, though the skin does contain more fiber and nutrients.

Are cucumbers helpful for weight loss?

Yes. Cucumbers are extremely low in calories and high in water, which helps you feel full without consuming excess calories. This low energy density makes them a great food for weight management.

What happens if you eat too much cucumber?

While unlikely to be harmful, consuming a very large amount of cucumber in one sitting could potentially cause mild stomach discomfort or bloating due to its high fiber and water content. As with any food, moderation is key.

How can I maximize the nutritional benefits of cucumber?

To get the most nutrients, especially fiber, Vitamin K, and antioxidants, it is best to eat the cucumber unpeeled. Just be sure to wash it thoroughly before eating.

Do different types of cucumbers have different calorie counts?

Calorie counts are very similar across most common varieties of cucumbers, as their composition is primarily water. Variations are usually insignificant and depend more on the precise size and weight of the individual cucumber.

Can cucumbers cause gas?

Some people find that cucumbers, or specifically the compounds called cucurbitacins, can cause gas or indigestion. 'Burpless' varieties of cucumbers have been bred to contain less of these compounds.