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Cucumber benefits are mostly about water and crunch: USDA data show a cucumber is about 95% water, a cup of slices with the peel has only about 16 calories, and the same cup supplies about 14% of the Daily Value for vitamin K, with small amounts of potassium, vitamin C and copper. It is a refreshing, low-calorie vegetable rather than a nutrient powerhouse. Below are the USDA cucumber nutrition facts, why the peel matters, how pickles change the picture, and the allergy and food safety points worth knowing.
Peptide Labs does not sell cucumbers or cucumber products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cup of sliced cucumber with the peel has about 16 calories and 99 grams of water in USDA data.
- The peel holds much of the vitamin K: peeled cucumber has less than half as much per 100 grams.
- A small dill pickle spear carries about 12% of the Daily Value for sodium; sweet pickles add sugar.
- People with ragweed allergy may get mouth itching from raw cucumber (oral allergy syndrome).
- CDC linked Salmonella outbreaks to fresh cucumbers in 2024 and 2025; rinse cucumbers under running water before cutting.
Cucumber nutrition and calories
The table uses the USDA FoodData Central SR Legacy entry for raw cucumber with peel (FDC 168409): a cup of slices weighs 104 grams and one 8-inch cucumber weighs 301 grams. Percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cucumber with peel) | 1 cup sliced (104 g) | %DV | 1 whole cucumber (301 g) | %DV |
|---|---|---|---|---|
| Calories | 16 | Not applicable | 45 | Not applicable |
| Water | 99 g | Not set | 287 g | Not set |
| Carbohydrate | 3.8 g | 1% | 10.9 g | 4% |
| Sugars | 1.7 g | Not set | 5.0 g | Not set |
| Fiber | 0.5 g | 2% | 1.5 g | 5% |
| Protein | 0.7 g | 1% | 2.0 g | 4% |
| Vitamin K | 17 micrograms | 14% | 49 micrograms | 41% |
| Potassium | 153 milligrams | 3% | 442 milligrams | 9% |
| Vitamin C | 2.9 milligrams | 3% | 8.4 milligrams | 9% |
| Copper | 0.04 milligrams | 5% | 0.12 milligrams | 14% |
| Magnesium | 13.5 milligrams | 3% | 39 milligrams | 9% |
Cucumber calories are among the lowest of any food: 15 per 100 grams. That is why cucumber shows up on every list of low-calorie snack ideas. It is not a food that burns more calories than it supplies, though; our myth check on negative-calorie claims explains why. Cucumber is also low in carbohydrate, which makes it a staple on low-carb food lists.
Cucumber benefits, realistically
- Water with food: at about 95% water, cucumber adds fluid along with meals. It does not replace drinking water, and claims about special hydrating powers go beyond the data.
- Volume for few calories: crunchy slices make a plate bigger without adding much energy, which can help with satisfying snacks.
- Vitamin K: about 14% of the Daily Value per cup with the peel, a useful contribution for a watery vegetable.
- Lower oxalate: the University of Chicago Kidney Stone Program lists cucumber among lower-oxalate vegetables; see our oxalates guide.
- Easy on most diets: it is low in sodium when fresh, low in sugar and fits low-carb and vegetarian eating patterns.
What cucumber does not offer is much fiber or protein: a cup has only about 2% of the Daily Value for fiber. If fiber is your goal, our high fiber foods list is a better guide, and a darker vegetable such as kale brings far more vitamins per bite.
Are cucumbers good for you? Peel vs no peel
Are cucumbers good for you? Yes, as a low-calorie vegetable, and more so with the peel on. USDA lists 16.4 micrograms of vitamin K per 100 grams of cucumber with peel versus 7.2 micrograms for peeled cucumber, and the peeled entry has fewer carotenoids too. Peeled cucumber is a little higher in water and lower in calories, but the differences in most other nutrients are small.
Cucumber sits in a group of very watery vegetables with similar numbers. Per 100 grams raw, USDA lists iceberg lettuce (FDC 169248) at 14 calories and 95.6 grams of water, celery (169988) at 14 calories and 95.4 grams, radishes (169276) at 16 calories and 95.3 grams, and zucchini with skin (169291) at 17 calories and 94.8 grams. Cucumber has the least fiber of the group, so pairing it with other vegetables, beans or whole grains rounds out a meal.
| Per 100 g raw (USDA) | With peel (168409) | Peeled (169225) |
|---|---|---|
| Calories | 15 | 10 |
| Water | 95.2 g | 96.7 g |
| Fiber | 0.5 g | 0.7 g |
| Vitamin K | 16.4 micrograms | 7.2 micrograms |
| Vitamin C | 2.8 milligrams | 3.2 milligrams |
| Potassium | 147 milligrams | 136 milligrams |
Pickles: same vegetable, different numbers
Pickling changes the profile mostly through salt and sugar. USDA lists a small dill pickle spear (35 grams, FDC 168558) at about 4 calories but 283 milligrams of sodium, about 12% of the Daily Value. A large sweet gherkin of the same weight (FDC 169378) has about 32 calories, 6.4 grams of sugars and 160 milligrams of sodium per USDA. If you watch sodium, compare labels and look at reduced-sodium pickles; our low sodium foods guide has more ideas. Only some pickles are made by fermentation in brine, and the label usually says so; our fermented foods guide explains what fermentation does and does not mean.
Allergy, blood thinner and food safety notes
- Oral allergy syndrome: the American Academy of Allergy, Asthma and Immunology says ragweed pollen cross-reacts with banana, cucumber, melon and zucchini, which can cause itching or swelling of the mouth, lips, tongue and throat. Heat breaks down the proteins involved. Any swelling of the throat or trouble breathing needs urgent care, and an allergist can confirm the cause.
- Warfarin: cucumber is not a high vitamin K food per slice, but a whole cucumber has about 41% of the Daily Value. People taking warfarin should keep vitamin K intake consistent, as NIH and MedlinePlus advise.
- Salmonella outbreaks: CDC investigated a 2024 outbreak linked to cucumbers from two Florida growers (551 people ill, 155 hospitalized, in 34 states and DC), another in late 2024 tied to cucumbers grown in Mexico, and a 2025 outbreak (69 ill in 21 states). CDC advises rinsing fruits and vegetables under running water before eating, cutting or peeling, and following any recall notices.
- Bloating: raw cucumber bothers some people; the reason varies. See our bloating guide.
Ways to eat cucumber
- Snack plate: slices or spears with hummus, yogurt dip or cheese add protein to the crunch.
- Salads and bowls: cucumber pairs with tomato, onion, herbs and olive oil, or with yogurt and dill.
- Infused water: cucumber slices flavor water without sugar. For another drink people reach for, see our coconut water guide, and check its label for sugar.
- Quick refrigerator pickles: you control the salt and sugar; refrigerate and follow a tested recipe.
Frequently Asked Questions
What are the main cucumber benefits?
Cucumbers are about 95% water and very low in calories, with some vitamin K, potassium and vitamin C in USDA data. They add volume and crunch to meals.
How many calories are in a cucumber?
USDA lists about 16 calories in a cup of sliced cucumber with the peel and about 45 in a whole 8-inch cucumber.
Should you eat cucumber peel?
The peel holds more of the vitamin K and carotenoids. Rinse the cucumber under running water first, as CDC advises for produce.
Are pickles as healthy as cucumbers?
Pickles keep the low calories but add a lot of sodium, and sweet pickles add sugar, according to USDA data.
Why does cucumber make my mouth itch?
People with ragweed allergy can react to raw cucumber because of similar proteins, called oral allergy syndrome. An allergist can confirm it.
Do cucumbers help you lose weight?
No single food causes weight loss. Cucumbers are low in calories, which can make them a filling swap for higher-calorie snacks.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines such as blood thinners, are pregnant or have a kidney or thyroid condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Kale Benefits: USDA Kale Nutrition, Raw vs Cooked and Safety Notes, Negative Calorie Foods: The Myth, the Math and the Low-Calorie Foods That Help, Low Calorie Snacks: USDA Calories per Serving and 100-Calorie Portions, Types of Cucumbers: Slicing, Pickling and Seedless Types.