How Many Calories Are in Cucumber Per 100g? A Complete Nutritional Guide

December 12, 2025 •

4 min read

Composed of approximately 95% water, a standard 100g serving of cucumber contains a remarkably low number of calories, typically around 15-16 kcal, making it an ideal choice for healthy eating. This crisp, hydrating fruit offers numerous health benefits beyond its minimal energy density.

Quick Summary

A 100g serving of raw cucumber contains a mere 15-16 calories, making it a highly hydrating, low-energy food packed with vitamins, minerals, and antioxidants essential for overall wellness and weight management.

Key Points

Low Calorie: A 100g serving of cucumber contains only 15-16 calories, making it an excellent snack for weight management.
High Water Content: Composed of about 95% water, cucumber is exceptionally hydrating and helps support overall bodily functions.
Rich in Nutrients: It contains important vitamins like K and C, as well as minerals such as potassium and magnesium.
Antioxidant Benefits: Cucumbers are a good source of antioxidants, including flavonoids and tannins, which combat inflammation and free radicals.
Weight Management Aid: The combination of high water and fiber content promotes a feeling of fullness, helping in appetite control and calorie reduction.
Digestive Support: Due to its high water and fiber content, cucumber helps maintain regular bowel movements and prevents constipation.

Unpacking the Calorie Count of Cucumber

At its core, the reason cucumbers are so low in calories is their high water content. A single 100-gram portion of raw, unpeeled cucumber contains roughly 15-16 calories, with the energy coming mainly from carbohydrates, as both fat and protein content are negligible. Peeling a cucumber can slightly reduce its caloric content, as some of the nutrients and a small number of calories are found in the skin. For context, peeling a 100g cucumber might reduce the calorie count from 16 kcal to around 12 kcal, though this variation is minor and often overshadowed by the nutrient loss.

A Deeper Look at Cucumber's Nutritional Profile (per 100g)

Beyond just the calories, a 100g serving of raw cucumber offers a spectrum of valuable nutrients:

Carbohydrates: Approximately 3.63g, including a small amount of sugar and dietary fiber.
Fat: A minuscule 0.11g, making it virtually fat-free.
Protein: About 0.65g, which is minimal but still contributes to its overall nutritional makeup.
Vitamins: Rich in Vitamin K (around 14% of the Daily Value), which is crucial for bone health and blood clotting. It also provides some Vitamin C.
Minerals: Contains notable amounts of potassium (5% of DV) and magnesium. Potassium is vital for nerve function and regulating blood pressure.
Antioxidants: The skin contains beneficial antioxidants like beta-carotene, which can help fight free radicals in the body.

The Health Benefits of This Low-Calorie Fruit

Incorporating cucumbers into your diet offers far more than just a low-calorie crunch. Its impressive nutritional profile supports several key aspects of your health.

Excellent for Hydration

With a water content of over 95%, cucumbers are one of the most hydrating foods you can eat. This makes them an excellent way to supplement your daily fluid intake, especially during hot weather or after exercise. Proper hydration is critical for a multitude of bodily functions, including regulating body temperature, transporting nutrients, and maintaining skin health.

Aids in Weight Management

Cucumbers' combination of high water and fiber content, coupled with their low calorie count, makes them a perfect food for weight management. Eating water-rich, low-energy-density foods has been linked to weight loss, as they help you feel full and satisfied without consuming excess calories. The fiber, particularly the soluble fiber known as pectin, also aids in regulating bowel movements and slowing digestion.

Supports Digestive Health

Staying hydrated is crucial for preventing constipation, and the water and fiber in cucumbers work together to promote regular bowel movements. Additionally, some compounds found in cucumbers may support digestive functions and the healthy activity of gut bacteria.

Fights Free Radicals and Inflammation

Cucumbers contain powerful antioxidants, such as flavonoids and tannins, which help block oxidation and reduce the risk of chronic illness. The bitter compound cucurbitacin found in the skin also has anti-inflammatory properties. A study involving cucumber powder demonstrated an increase in antioxidant activity in participants, suggesting its potential benefits in combating oxidative stress.

Versatile Ways to Enjoy Cucumber

Cucumbers are incredibly versatile and can be enjoyed in a variety of simple ways to maximize their nutritional benefits:

In salads: Sliced or diced and added to fresh green salads.
As a snack: Enjoy cucumber sticks on their own or with a healthy dip like hummus.
Flavored water: Add slices to a pitcher of water with mint or lemon for a refreshing, calorie-free drink.
Sandwiches and wraps: Use thin ribbons or slices to add a cool crunch.
In soups: Blend with yogurt and herbs to create a chilled soup like gazpacho or tzatziki.
Pickled: Quick-pickled cucumbers can be a delicious, tangy side dish.

Cucumber vs. Zucchini: A Nutritional Comparison

While often mistaken for each other, these two members of the gourd family have distinct nutritional profiles. Here's a quick comparison of a 100g raw serving:


Nutrient	Cucumber (approx.)	Zucchini (approx.)	Who wins?
Calories	15-16 kcal	17 kcal	Cucumber (slightly)
Protein	0.65 g	1.2 g	Zucchini
Fiber	0.5 g	1.0 g	Zucchini
Vitamin K	~14% DV	~4% DV	Cucumber
Vitamin C	~3% DV	~22% DV	Zucchini
Potassium	~5% DV	~7% DV	Zucchini

Both are excellent, low-calorie choices, but zucchini offers more vitamins and fiber, while cucumber is even more hydrating. Including both in your diet provides a wider range of nutrients, as emphasized by experts at Health.com.

Conclusion: A Crunchy, Low-Calorie Powerhouse

In summary, a 100g serving of cucumber contains a minimal 15-16 calories, making it a fantastic addition to any diet, especially for those focusing on weight management. Beyond its low energy count, it is a nutritional powerhouse of hydration, antioxidants, and essential vitamins and minerals. Whether you enjoy it raw, in a salad, or infused in water, the cucumber is a cool, crisp, and healthy choice for boosting your overall wellness without significantly increasing your calorie intake. For more authoritative nutritional information, including data on thousands of foods, you can explore the USDA FoodData Central database.

Frequently Asked Questions

Yes, peeling a cucumber slightly lowers its calorie count, but the difference is minimal. For instance, a 100g peeled cucumber has about 12 calories, compared to 15-16 for an unpeeled one, with most of the nutrients and fiber located in the skin.

Yes, cucumber is excellent for weight loss. Its very low-calorie density and high water content help you feel full, reducing overall calorie intake. It's a great substitute for higher-calorie snacks.

While slight variations exist, the calorie count per 100g for most cucumber varieties, including English and standard garden cucumbers, remains very low, averaging around 15-16 kcal. English cucumbers often have thinner skin, so they are sometimes eaten unpeeled.

Cucumber water retains some of the vitamins, minerals, and antioxidants infused from the cucumber, but it provides far fewer nutrients than eating the whole cucumber itself, especially the fibrous skin and seeds.

While generally safe, eating an excessively large amount of cucumber in one sitting could cause some stomach distress or bloating due to its fiber content. It is best to eat a few ounces at a time to prevent discomfort.

Pickles are made from cucumbers, but their nutritional value changes during the pickling process. They are often high in sodium due to the brine and may contain other ingredients like sugar, altering their calorie and mineral content compared to fresh cucumbers.

There is no single 'best' time to eat cucumber for weight loss. It can be consumed at any time, such as a mid-day snack or added to meals like salads and sandwiches, to help manage hunger and reduce overall caloric intake throughout the day.