Cucumber — calories & nutrition
By Jenny Updated
Cucumber is one of the lowest-calorie foods you can eat — at just 13 calories per 100g, it's composed of around 96% water, making it essentially calorie-free for practical purposes. A full half cucumber weighing 180g contains only 23 calories, yet it provides meaningful volume and crunch that adds real bulk to salads, lunches, and snack plates. It is the definition of a guilt-free food.
Beyond its near-zero calorie count, cucumber provides a modest amount of vitamin K, which plays a role in blood clotting and bone health, along with small amounts of potassium and manganese. The high water content makes cucumber genuinely hydrating — snacking on cucumber contributes to daily fluid intake, which supports skin health, digestion, and energy levels. The natural crunch also provides satisfying texture that many people crave when snacking.
On Slimming World, cucumber is a Free Food and a Speed Food — meaning you can eat unlimited amounts and it actively contributes to the Speed Food third-of-plate rule. It's perfect for adding volume to salads without calories, slicing for dipping in fat-free yogurt-based dips, or adding to cold drinks for a refreshing infusion. Cucumber ribbons made with a peeler work beautifully as a pasta substitute in lighter summer dishes.
Cucumber nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| 5cm chunk, ~80g | 10 | 2 | 0 | 1 |
| 100g | 13 | 2 | 0 | 1 |
| Half cucumber, ~180g | 23 | 4 | 0 | 1 |
How Cucumber compares
Calories per 100g
FAQs
How many calories are in cucumber?
Cucumber contains approximately 13 calories per 100g. A 5cm chunk of cucumber (around 80g) is just 10 kcal, and half a cucumber weighing around 180g is only 23 calories. These figures make cucumber one of the least calorie-dense foods you can eat — essentially calorie-neutral in all normal portions. Eating a whole cucumber would only contribute around 46 calories to your daily total.
Is cucumber a Free Food on Slimming World?
Yes — cucumber is both a Free Food and a Speed Food on Slimming World. You can eat unlimited amounts without counting Syns. As a Speed Food, cucumber is particularly valuable for filling a third of your plate at meals, which helps naturally reduce the calorie density of the whole meal. Raw cucumber sticks are one of the most practical Free Food snacks — easy to prepare, portable, and satisfying to eat with a fat-free yogurt dip.
Is cucumber good for weight loss?
Cucumber is an excellent food for weight loss, primarily because of its extremely low calorie density and high water content. Eating high-volume, low-calorie foods like cucumber increases the feeling of fullness without adding significantly to your daily calorie intake. The crunch and texture also provide sensory satisfaction that can reduce cravings for higher-calorie crunchy snacks like crisps. Including cucumber generously in salads and on snack plates is a simple, effective strategy for managing hunger during a calorie deficit.
Can you eat the cucumber skin on Slimming World?
Yes — cucumber skin is edible, nutritious, and still counts as Free Food on Slimming World. The skin contains a higher concentration of nutrients than the flesh, including vitamin K and antioxidants. If the cucumber is organic or you prefer to eat the skin, simply wash thoroughly and eat as normal. Conventionally grown cucumbers are often waxed after harvesting to extend shelf life — scrubbing them under warm water or peeling removes this. The calorie content of cucumber skin is negligible and makes no meaningful difference to the overall count.
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