Cucumber Carbs, Calories, and Health Benefits

Nutritional Information, Calories and Low-Carb Recipes

Woman chopping cucumber and tomato in kitchen, close-up
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Cucumbers have a refreshing quality, probably in part because of their very high water content. Cucumber slices are often chosen by low-carb dieters as a substitute for crackers when eating dips and spreads.

Many leave the skin of the cucumber on, as it contains vitamins. But take note that the peel also contains carbs.

Carbohydrate and Fiber Counts for Cucumbers

  • 1 medium cucumber (about 8" long): with peel: 9 grams effective (net) carbohydrate plus 2 grams fiber and 45 calories; without peel: 4 grams effective (net) carbohydrate plus 2 grams fiber and 34 calories
  • 4 oz cucumber (¼ lb.): 4 grams effective (net) carbohydrate plus .5 gram fiber and 17 calories; without peel: 2 grams effective (net) carbohydrate plus 1 gram fiber and 14 calories

Glycemic Index for Cucumbers

As with most non-starchy vegetables, there is no scientific study of the glycemic index of cucumber.

More Information about the Glycemic Index

Estimated Glycemic Load of Cucumbers

  • ½ cup sliced cucumber: 1
  • 1 medium cucumber( about 8" long): 3
  • 4 oz cucumber (¼ lb.): 1

More Information About the Glycemic Load

Health Benefits of Cucumbers

Cucumbers with the peel are an excellent source of Vitamin K. The caffeic acid in cucumbers is said to soothe skin irritations and swelling.

Low-Carb Recipes with Cucumber

  • Watermelon Salad with Cucumber and Mint

More Information About Cucumber at Calorie Count.

More Carb Profiles

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

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