Cucumbers are keto-friendly veggies thanks to their low carbohydrates content. A half-cup of sliced cucumbers with the peel contains around 1.9 grams net carbs.
There are two types; slicing and pickling cucumbers. Pickling cucumbers are mainly used for pickling or processing. They have thin skins, short and their color gradient vary from dark green at the stem to light green at the blossom end. On the other hand, Slicing cucumbers are sold for immediate consumption. They have thick uniform dark green skin and are longer than pickling cucumbers.
Cucumbers can be nutritious low carbs, and low-calorie addition to your keto diet.
Skip to section.
How Many Carbs and Calories Are In Cucumbers?
Below is a table showing cucumber nutrition information according to the data on the USDA website for ½ cucumbers (weight 52 grams).
Cucumber Nutrition Facts
| Nutrients | Amounts |
| Carbohydrates | 1.89 grams |
| Calories | 7.8 |
| Fat | 0.057 grams |
| Protein | 0.338 grams |
| Sugars | 0.868 grams |
| Sodium | 1.04 mg |
| Fiber | 0.26 grams |
As earlier indicated, a ½ cup of sliced cucumbers contains or 1.89 grams total carbohydrates. Ketogenic lifestyle advocates for low carbs intake and this fact alone makes cucumbers one of the best keto-friendly fruit.
Additionally, the same half cup of sliced cucumbers contains 7.8 calories. Most of these calories come from the 1.89grams carbs, but some also come from its omega-3 fatty acids and proteins.
Cucumbers also contain tiny traces of minerals magnesium calcium, manganese, potassium, and iron, all which play an essential job on your body’s overall health.
Can You Eat Cucumbers on Keto?
Yes, definitely. Cucumbers are low in carbs and calories but rich in minerals, vitamins, and other important nutrients making them perfect for low-carb diets. Below are the reasons why you should eat cucumbers on keto diet.
- Low carb and low calories in cucumbers make it easier to for you to stick to daily carbon limits.
- Cucumbers have high water content and other electrolytes. Eating cucumbers will help you stick to daily water requirements, and the electrolytes help you fight keto flu.
- Cucumbers easily satisfy hunger. It’ll make you fuller, reducing cravings for high carb foods.
- They are versatile and can be included in hundreds of keto-friendly recipes
Incorporating Cucumbers in Your Keto Diet,
There are different types of cucumbers, but they are all keto-friendly fruits. Your taste and preferences will determine the best one for you.
Cucumbers can be eaten raw, cooked, or you can add them to smoothies, salads, low carb sandwiches, and sauces. You can also prepare cucumbers by making soups or preparing cucumber water, which keto-friendly diet soda.
Health Benefits of Cucumbers.
Cucumbers have many different health benefits on our body. They contain Vitamin K, and a single serving provides you with 9% of your daily Vitamin K needs.
1. Facilitates weight loss
If your goal is to lose weight, cucumber is one of the many fruits that will help you achieve weight loss goals. As earlier mentioned, these fruits are low in carbs and calories; therefore you can eat tons of cucumbers without worrying about adding extra pounds.
Additionally, cucumbers are refreshing, and they are great for almost every side dish and salad. Because a great percentage is water, cucumbers help facilitate weight loss because proper water intake is one of the requirements in any weight loss diet.
2. Diabetes
According to research, cucumbers can help control and prevent diabetes. They contain Cucurbita ficifolia which can help reduce fluctuations in blood sugar levels.
Additionally, studies have shown that cucumber skin can help with symptoms of diabetes. One theory suggests that cucurbitacins compound found in cucumber helps stimulate insulin release and helps in regulating hepatic glycogen, which is a key hormone in blood sugar processing.
3. Hydration
Cucumbers are mostly water and contain important electrolytes. These two factors can help prevent dehydration during those hot summer months or after intensive body workouts.
You can add mint and cucumber to water to increase water consumption by making it tastier to drink.
Maintaining proper hydration levels is very important because it contributes to health intestines, prevents kidney stones, and helps prevent constipation.
Final thoughts
A half-cup of sliced cucumbers contains 1.5g of net carbs, which makes the ketogenic friendly. Additionally, cucumbers contain micronutrients, including Vitamin B5, Vitamin A, C, K, magnesium, potassium, iron, and manganese that play a crucial role in improving our health. Cucumbers also improve insulin metabolism and may help with pain relief. You can enjoy these green veggies in different ways- you can eat them raw or use them as an ingredient in your recipes.