Understanding Your Diet: Is Cucumber High in Fiber?

October 3, 2025 •

4 min read

Composed of roughly 95% water, cucumbers are a famously hydrating and low-calorie food, but many people wonder: is cucumber high in fiber? While it does contain some dietary fiber, it is not considered a powerhouse source and is better known for its other nutritional benefits.

Quick Summary

This article explores the fiber content of cucumbers, detailing its nutritional profile and highlighting that while it is not a high-fiber food, it plays a valuable role in a balanced diet. Learn how to increase fiber intake by pairing cucumbers with other rich sources.

Key Points

Low Fiber, High Water: A whole cucumber provides only about 1-1.5 grams of fiber but is composed of over 95% water, making it a low-calorie, hydrating snack.
Eat the Peel: The majority of a cucumber's fiber and nutrients are concentrated in its skin, so avoid peeling it to maximize benefits.
Digestive Benefits: While low in fiber, its high water content promotes hydration, which is crucial for preventing constipation and maintaining regular bowel movements.
Pair for Maximum Fiber: To significantly increase your fiber intake, combine cucumbers with other fiber-rich foods like beans, lentils, whole grains, and leafy greens.
Nutrient-Rich: Beyond fiber, cucumbers offer valuable vitamins such as vitamin K, which is important for bone health and blood clotting.
Supports Weight Management: Their high water and low-calorie content make cucumbers a filling and healthy addition to weight-conscious diets.

The Truth About Cucumber's Fiber Content

When assessing the fiber content of cucumber, it's important to look at the numbers and consider serving size. According to nutritional data, cucumbers are not a primary source of dietary fiber, especially when compared to other fruits and vegetables. A whole, medium-sized unpeeled cucumber (approximately 300g) contains only about 1 to 1.5 grams of fiber, while a half-cup serving offers even less. For an adult needing 25 to 38 grams of fiber daily, this contribution is minimal. However, the most fibrous part of the cucumber is its skin, so consuming it unpeeled is the best way to get the most fiber and nutrients. Peeling a cucumber can reduce its fiber and vitamin K content significantly.

Beyond Fiber: Cucumber's Nutritional Profile

While its fiber levels are modest, cucumber boasts a robust nutritional profile that makes it a beneficial addition to any diet. Its most notable feature is its high water content, which makes it excellent for staying hydrated, especially in warmer weather or after exercise.

Nutrients in a medium, unpeeled cucumber (approx. 300g):

Calories: 45 calories, making it a very low-calorie food.
Water: Approximately 96% water.
Vitamin K: 49 micrograms, providing over 60% of the Daily Value (DV) and essential for blood clotting and bone health.
Potassium: 442 milligrams, supporting blood pressure regulation.
Vitamin C: 8 milligrams, a source of this immune-boosting antioxidant.
Antioxidants: Contains beneficial antioxidants, such as beta-carotene and cucurbitacins, which help fight cell damage.

The Role of Dietary Fiber and Why Cucumbers are Still Valuable

Despite not being a high-fiber food, cucumbers are still valuable for digestive health due to their high water content. Dehydration is a significant cause of constipation, and staying hydrated is key to maintaining regular bowel movements. The small amount of fiber in cucumbers is also a mix of both soluble and insoluble types, both of which are beneficial. Insoluble fiber adds bulk to stool, while soluble fiber forms a gel-like substance that helps soften it.

Benefits of dietary fiber include:

Promoting digestive health and regularity
Lowering cholesterol levels
Stabilizing blood sugar levels
Supporting weight management by promoting a feeling of fullness
Nourishing the gut microbiome
Reducing the risk of chronic diseases

Cucumber vs. High-Fiber Vegetables: A Comparison

To put cucumber's fiber content into perspective, let's compare it to some other fiber-rich options. This table demonstrates why it's important to include a variety of foods in your diet to meet your daily fiber goals. (Note: Fiber content can vary based on size and preparation).


Food (per 100g)	Fiber Content (g)	Key Nutritional Highlights
Cucumber (with peel)	~0.5-0.9	High in water (95%), low calories, good source of vitamin K.
Zucchini	~1.0-1.5	Higher fiber than cucumber, good source of vitamins C and B6.
Broccoli (cooked)	~2.6-3.3	Excellent source of fiber, vitamins C and K.
Brussels Sprouts (cooked)	~3.8-4.1	Rich in fiber, vitamins C and K, and antioxidants.
Avocado	~6.7-10	Very high in fiber and healthy fats.
Lentils (cooked)	~7.3-7.8	One of the best fiber sources, also high in protein.

Maximizing Fiber Intake with Cucumbers

Since cucumbers are low in fiber, the best strategy is to pair them with high-fiber foods. Here are several simple and delicious ways to boost your overall fiber intake while enjoying the refreshing crunch of cucumber:

Salads: Combine diced cucumbers with high-fiber ingredients like chickpeas, black beans, avocados, and mixed leafy greens.
Dips: Pair cucumber slices with hummus or a yogurt-based dip that incorporates fiber-rich herbs and spices.
Wraps and Sandwiches: Add cucumber to sandwiches or whole-grain wraps filled with lean protein and high-fiber vegetables.
Infused Water: While not a fiber source, adding cucumber slices to water encourages hydration, which supports the work of other fiber you consume.
Smoothies: Blend cucumber with other high-fiber fruits like pears, berries, and bananas for a nutrient-packed drink.

Conclusion: Cucumber as a Hydrating Supplement, Not a Fiber Source

To answer the question, is cucumber high in fiber? The answer is no; it is not, especially when compared to other popular fruits and vegetables. Its strength lies in its high water content, low calories, and essential vitamins like K and C. Therefore, it is best to view cucumber as a refreshing and hydrating food that accompanies other fiber-rich ingredients in a balanced diet. By strategically pairing cucumber with foods like legumes, whole grains, nuts, and other high-fiber vegetables, you can enjoy its many benefits while easily meeting your daily dietary fiber goals for improved overall health and digestion.

Mayo Clinic's Guide to Dietary Fiber

Key Takeaways

Not a high-fiber food: Cucumbers contain a modest amount of fiber, especially compared to other fruits and vegetables.
Fiber is in the peel: To get the most fiber from a cucumber, consume it unpeeled.
Excellent for hydration: Composed of roughly 95% water, cucumbers are highly effective at promoting hydration.
Nutrient-dense: They are a good source of vitamins K and C, as well as potassium, despite being low-calorie.
Best when paired: For increased fiber intake, combine cucumbers with other high-fiber foods such as legumes, nuts, and whole grains.

Frequently Asked Questions

A medium-sized, unpeeled cucumber contains approximately 1 to 1.5 grams of fiber. A 100-gram serving, which is about one-third of a medium cucumber, provides even less, typically between 0.5 and 0.9 grams.

No, you should not peel cucumbers if you want to maximize your fiber intake. The cucumber's skin contains the highest concentration of fiber, so it is best to eat them unpeeled after thoroughly washing the exterior.

Zucchini generally has more fiber than cucumber. A 100-gram serving of zucchini offers approximately 1 to 1.5 grams of fiber, which is nearly double that found in the same amount of cucumber.

There are many high-fiber vegetables that can be used as alternatives or companions to cucumber. Good examples include broccoli, Brussels sprouts, carrots, and sweet potatoes.

While not a high-fiber food, cucumber's high water content is very effective at preventing dehydration, a major cause of constipation. Pairing it with other fiber-rich foods ensures a healthy and regular digestive system.

To increase fiber intake with cucumbers, try incorporating them into salads with high-fiber ingredients like lentils or chickpeas, pairing them with hummus, or adding them to whole-grain wraps.

Cucumber contains both soluble and insoluble fiber. The high water content supports the action of this fiber blend, helping to add bulk and moisture to stool for better digestion.