How Healthy Are Cucumbers? Why Dietitians Still Recommend Them

Cucumbers, often overlooked in discussions of highly nutritious foods, are nonetheless a valuable and refreshing addition to any diet, particularly during warmer months.

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there are good reasons to eat them

Kimberly Dong, an associate professor of nutrition and public health at Tufts University School of Medicine, notes that while cucumbers may not top the list for nutrient density, their high water content, around 96%, makes them exceptionally hydrating. A 10.5-ounce cucumber contains just over a cup of water and a mere 45 calories, positioning them as a near "negative-calorie food" due to their low caloric value and the energy required for digestion, according to Gina Jarman Hill, a professor of nutritional sciences at Texas Christian University.

Beyond hydration, cucumbers contribute to metabolic health. With only 11 grams of carbohydrates and 1.5 grams of fiber per serving, they have a minimal effect on blood sugar levels, making them suitable for individuals with diabetes. The fiber content aids in slowing digestion, further helping to regulate blood sugar. Preliminary research also suggests potential benefits for insulin, cholesterol, triglyceride, and blood pressure levels, though more studies are needed.

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there’s no such thing as a ‘negative-calorie food,’ but because the number of calories in cucumbers is so low, they’re about as close as you will get to one.

Cucumbers' subtle flavor and satisfying crunch make them a versatile culinary ingredient. They serve as a healthier substitute for processed snacks like chips and crackers, and can be paired with fiber-rich dips. Chef Isaac Bernal highlights their ability to add volume and freshness to meals with minimal calories. Whether sliced, diced, or pickled, cucumbers offer a light and crisp element to various dishes.

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cucumbers can be an excellent complement to – or replacement for – many foods.