Is Cucumber Keto? Carbs and Calories in Cucumber

cucumbers carbs

Cucumbers are a crisp and refreshing vegetable that can be enjoyed in a number of ways:  They can be eaten pickled or fresh, paired with hummus, or added to salads and wraps.  They can also be used to infuse your water.

Cucumbers make a healthy alternative for high-calorie snacks like potato chips. If you’re watching your weight and trying to ditch potato chips, try baking your own cucumber chips. I have included a delicious recipe for barbecue flavor cucumber chips later in this article.

Cucumbers are low in calories and have a high water content to balance hydration in the body and promote regularity.  They also help lower your blood sugar levels. Not only that, this miraculous vegetable can even rejuvenate your skin to make you look younger.

Additionally, cucumbers contain a special plant compound called cucurbitacin E that can help you shed unwanted pounds. Keep reading to find out how eating cucumbers can help you lose weight.

Is Cucumber Keto Friendly?

Cucumbers are low in carbs and sugar making them a perfect food choice for folks following the Keto diet.  They contain a lot of water and a decent amount of fiber, along with important vitamins and minerals. If you’re following a low carb diet, feel free to use cucumbers in your salads and dishes or bake them into low carb cucumber chips. 

How Many Carbs are in Cucumber?

A 1 cup serving (104 grams) of chopped cucumber contains 3 grams of net carbs. Because they’re low in carbs, cucumbers make the list for keto-approved vegetables.

How Many Calories are in Cucumber?                

A 1 cup serving (104 grams) of chopped cucumber contains only 15 calories.  An entire 11-ounce (300-gram) cucumber contains only 45 calories. This means that you can eat plenty of cucumber without packing on the extra calories that lead to weight gain.

Nutrition Facts                                  

Serving size:  100 grams of Chopped Cucumber
Calories 12
Total Fat 0.2 grams 0 %
Sodium 2 milligrams 0 %
Total Carbohydrate 2.2 grams 1 %
Dietary Fiber 0.7 grams 2 %
Sugar 1.4 grams
Protein 0.6 grams 1 %
Vitamin A 1%
Vitamin C 4%
Calcium 1%
Iron 1%

Health Benefits


Cucumbers are rich in a powerful plant compound called cucurbitacin E, which has anti-inflammatory benefits.  Cucumbers are low in calories and contain a high water content along with several important vitamins and minerals, such as vitamin C, vitamin K, magnesium, potassium and manganese. Eating cucumbers with the peel provides the maximum amount of nutrients.

Antioxidants to Block Free Radicals

Cucumbers contain potent disease-fighting antioxidants, like flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of cancer and heart disease.  Studies show that cucumber powder significantly increases antioxidant activity and improves antioxidant status in the body. 

Improves Hydration

While most of the hydration we need comes from drinking water, people receive as much as 40% of their total water intake from water-containing foods, like fruits and vegetables.  Because cucumbers are made up of about 95% water, they improve hydration and help you reach your daily requirement of water.

Helps Control Blood Sugar

Many research studies have found that cucumbers help lower blood sugar levels.  Studies show that cucumbers reduce oxidative stress in the body and help prevent complications related to diabetes.

Relieves Constipation

Cucumbers contain a decent amount of fiber and water, which help prevent constipation and improve regularity.  Because dehydration can cause constipation, eating cucumbers can help balance your fluid levels and regulate bowel movements.

Side Effects

Cucumber is generally safe in normal food amounts.  However, cucumber contains cucurbitacins and tetracyclic triterpenoids which can irritate sensitive stomachs. People suffering from Irritable Bowel Syndrome are advised to lessen their intake of cucumbers.  

Cucurbitacin is known to cause indigestion problems, like flatulence or burping.  It is also a mild anti-diuretic that can leave you highly dehydrated if consumed in excess. 

The skin of the cucumber contains plenty of nutrients, however, it could also contain pesticides so it is best to wash the cucumber well before eating.

Keto Oven-Baked Cucumber Chips
(Smoky Barbeque Flavor)


  • 2 large cucumbers
  • 1 tablespoon olive oil
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon onion salt
  • 1 teaspoon mesquite barbecue seasoning
  • Black pepper to taste (optional)


  1. Thinly slice cucumbers or use a mandolin to keep slices thin and uniform.
  2. Blot cucumber slices with a paper towel to remove excess moisture.
  3. Put cucumber slices in a large bowl and toss with oil and spices.
  4. Bake in a preheated oven at 175 degrees Fahrenheit for 3 – 4 hours. The low temperature dehydrates and bakes the chips slowly until crispy.  Check periodically to prevent burning.
  5. Allow slices to cool and then enjoy.

Related Questions:
Is Cucumber Good for Weight Loss?

First of all, cucumbers are low in calories so you can eat plenty of them without gaining weight.  They are used as a replacement for higher-calorie snacks, like baked cucumber chips in place of high-calorie potato chips.  Dieters can dip fresh cucumber slices in hummus instead of high-carb crackers to consume fewer calories and carbs.

What’s more, the high water content of cucumbers also aids in weight management.  Studies show that eating fresh fruits and veggies with high water content is linked to smaller waist circumference and lower body weight.

Additionally, a 2017 study reviewed by the University of Karachi found that Cucurbitacin E, a compound in cucumbers reduced obesity and related metabolic dysfunction in mice.  More studies are needed on humans to confirm these findings, however, the research looks promising.

Is Cucumber Good for Your Skin?

Cucumber contains properties that can assist the health of your skin in the following ways:

Anti-Aging Properties

The vitamin C and caffeic acid in cucumbers are antioxidants that have anti-inflammatory properties and help ward off wrinkles as well as UV damage.  Create your own DIY anti-aging face mask using all-natural ingredients including cucumber. In a food processor or blender, puree half of a cucumber with a few tablespoons of plain yogurt and a spoonful of raw organic honey.  

Whip until the mixture thickens and apply to your face for 15 minutes and then rinse with cool water. Yogurt, when combined with cucumber, has cleansing properties that won’t dry out your skin like soap.  The honey acts as a natural moisturizer to prevent wrinkles and other signs of aging.

Reduce Eye Irritation and Puffiness

You may have seen women at the spa place cucumber slices over their eyes and wonder what exactly the purpose is?  Cucumber slices are an instant fix for puffy eyes as they have cooling properties that stimulate blood vessels to reduce puffiness around the eyes.  The veggie also contains powerful flavonoids and antioxidants that decrease redness and eye irritation.

Soothe a Sunburn

Painful sunburns can cause lasting skin damage and cucumbers are a natural solution to this problem because they contain a number of nutrients that soothe skin conditions, such as potassium, vitamin A and vitamin C that help replenish the skin and promote the growth of new healthy skin.  To help heal sunburns, apply cucumber slices directly onto the sunburned area of skin for 15 minutes.

Is Cucumber Safe to Eat During Pregnancy?

Cucumber is safe to eat during pregnancy in normal food amounts.  Cucumbers contain folic acid which reduces the risk of birth defects of the spine and brain. Folates can be destroyed by cooking, so cucumbers are a great choice because they’re often eaten raw.

Are Cucumbers an Acidic Food?

Acidic foods are known to cause inflammation in the body, which is linked with disease.  Therefore eating more alkaline foods like cucumber is recommended to combat the acidity in certain foods and balance the pH levels in the body. 

Alkaline foods, like cucumber, helps prevent heartburn and acid reflux, the backflow of acid into your esophagus. Cucumbers rank in at 7 of the pH scale, which is a near-perfect level to maintain optimum pH balance in the body.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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