One cup of sliced cucumber has about 12–16 calories and roughly 2.6–3.8 grams of carbs, depending on peel and slice size.
Calories (100 g)
Carbs (1 Cup)
Sodium (Dill Spear)
Basic: Raw
- Slice or dice for crunch
- Great swap for chips
- Peel for softer texture
Lowest calories
Better: With Peel
- More fiber per bite
- Extra vitamin K
- Rinse and pat dry
More micronutrients
Best Fit: Pickled
- Still low energy
- Watch salt per spear
- Choose reduced-sodium
Check the label
Crisp, cool, and mostly water—that’s why the calorie count stays tiny and the carb load stays low. Still, serving size, peel, and pickling can nudge the numbers. Here’s a clear look at what you’ll get on your plate.
Calories And Carbs In Cucumbers: Quick Numbers
Per 100 grams, raw slices with peel land near 15 calories and about 3.6 grams of carbohydrate. Peel removed trims both energy and carbs a touch, landing near 12 calories and roughly 2.2 grams of carbohydrate. One cup of sliced pieces sits in the 12–16 calorie range with 2.6–3.8 grams of carbohydrate because cup weights differ in real kitchens.
| Portion | Calories | Total Carbs |
|---|---|---|
| 100 g (with peel) | ~15 kcal | ~3.63 g |
| 100 g (peeled) | ~12 kcal | ~2.2 g |
| 1 cup sliced, peeled (~119 g) | ~12 kcal | ~2.6 g |
Those values come from lab-derived datasets built on USDA methodology and consolidated by MyFoodData and similar nutrient databases. With such a tiny calorie footprint, small measurement quirks—slice thickness, trimming, or moisture loss—explain the small swings you see cup-to-cup.
Planning a day’s meals gets easier once you set your daily calorie needs. That way, you can slot in big bowls of crisp cucumbers for bulk, then spend most of your energy budget on protein, fats, and starches that carry the meal.
How Serving Size Shifts The Numbers
Weight drives accuracy. A kitchen scale tells the truth; measuring cups get you close. If you scoop loosely packed half-moons, a cup will weigh less and come out on the lower end for carbs and calories. Tight stacking or thicker chunks weigh more, so both values climb.
Per 100 Grams
For straight comparisons, 100 grams is the cleanest yardstick. With peel, you’re near 15 calories and 3.63 grams of carbs. Peeled drops to roughly 12 calories and 2.2 grams of carbs. Protein is under a gram either way, and fat is close to zero.
Per Cup Sliced
Many home cooks think in cups. A cup of peeled slices around 119 grams yields about 12 calories and 2.6 grams of carbs. A cup with peel trends a bit heavier and can reach the upper end of the cup range: about 16 calories and 3.8 grams of carbs.
Per Medium Whole
For a typical mid-size whole one (roughly 8–8½ inches long), expect something in the 20–30 calorie band with 5–7 grams of total carbohydrate if eaten skin-on. Size varies a lot, so treat this as a ballpark unless you weigh it.
Why The Energy Count Stays So Low
Water makes up roughly 95% of the flesh, and that water displaces calorie-bearing macronutrients. These slices also sit in the non-starchy vegetable camp, which means minimal carbs per serving. That’s why diabetes plate methods place these veggies in the “fill half your plate” category—small impact on blood glucose and welcome volume. See the American Diabetes Association’s page on non-starchy vegetables for the broader list.
Peel On Or Off?
Leaving the peel adds a smidge of carbohydrate and a touch more fiber. You’ll also keep more vitamin K and a few phytonutrients housed near the skin. Peeling shaves off texture and a trace of carbs, which some folks prefer for salads or smoothies. Rinse well either way; a quick scrub removes field dust and wax.
Pickles, Dressings, And The Hidden Sodium
The vegetable is low in sodium by itself. Brining changes that. One small dill spear commonly lands in the 300–450 milligram range, and some brands run higher. If you’re watching blood pressure, switch to reduced-sodium jars or stick to fresh slices with lemon, herbs, and a spoon of plain yogurt.
| Type | Calories | Total Carbs |
|---|---|---|
| Raw, with peel | ~15 kcal | ~3.63 g |
| Raw, peeled | ~12 kcal | ~2.2 g |
| Dill pickle (brined) | ~18 kcal | ~4.1 g |
How To Use Cucumbers To Lower Meal Energy Density
Think of these slices as space makers. They give you bite, crunch, and cold freshness while barely touching your energy total. Slide them into burrito bowls, pile them under saucy meats, or add them to noodle salads to stretch portion size without pushing carbs up.
Smart Swaps That Keep Numbers Low
- Sub half the pasta in a salad with diced cucumber to cut starch per serving.
- Build snack boxes with cucumber, cherry tomatoes, and a little feta so the cheese carries the calories, not the veg.
- Use Greek yogurt dips instead of oil-heavy dressings; mint, dill, and garlic bring flavor without big carbs.
What The Data Says (And How We Pulled It)
Values here match lab-referenced databases that aggregate USDA chemistry for raw produce. For peeled versions and cup weights, see the detailed entry on MyFoodData. For the blood sugar context, the American Diabetes Association’s pages on carb types explain why non-starchy choices keep carb counts small.
Peel, Seeds, And Texture Tips
Peel carries bite. If you want snap in sandwiches, keep it on and slice thin. For delicate salads or kids’ snacks, take it off for a softer chew. Seed rows hold the most water; scraping them with a spoon keeps sauces from watering down while barely budging calories or total carbs.
When Pickles Fit The Plan
Pickles are still low energy and low carb per piece, which makes them handy for flavor. The catch is sodium. Pair them with low-salt mains or opt for brands labeled “lower sodium.” If you’re tracking blood pressure, a quick scan of the Nutrition Facts panel goes a long way.
Simple Combinations That Stay Light
Lemony Herb Salad
Slice thin, toss with lemon juice, chopped dill, a pinch of salt, and a drizzle of extra-virgin olive oil. Add a spoon of yogurt if you like creamy textures without much carb change.
Crunchy Bowl Topper
Dice and add to warm grains right before serving. The heat wakes up aromas, and the cool cubes balance hearty bites.
Five-Minute Tzatziki-Style Dip
Grate, squeeze out moisture, stir into thick yogurt with garlic, mint, and lemon zest. Scoop with raw veg for a filling, low-carb snack.
Calorie And Carb Recap You Can Use At The Table
- Per 100 g, with peel: about 15 kcal and 3.63 g carbs.
- Per 100 g, peeled: about 12 kcal and 2.2 g carbs.
- Per cup, sliced: about 12–16 kcal and 2.6–3.8 g carbs, depending on how tightly the cup is filled.
- Pickled: still low energy, but the sodium can be high; check labels.
If sodium tracking is on your radar, a quick refresher on daily sodium intake helps you decide when to reach for fresh slices versus brined spears.
Final Bite
Fresh cucumbers give you crunch and hydration for a handful of calories and a few grams of carbs. Use them to pad portions, sharpen flavor, and keep plates satisfying without leaning on starch or sugar.