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Cucumber: Fiber Breakdown, Calories, and Daily Value

The hydration champion (95% natural water): crunchy peel fiber and juicy flesh for light digestion.

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🌿 1 medium cucumber (~120 g / 4.2 oz)

Vegetables

🌿 Dietary Fiber

1 medium cucumber (~120 g / 4.2 oz) 0.6 g

Soluble

0.2 g (33%)

Insoluble

0.4 g (67%)

Per 100g: 0.5 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium cucumber (~120 g / 4.2 oz) 18.0 kcal

Per 100g: 15.0 kcal

Minimal calories: an ideal volume snack for weight management (but keep portions comfortable if your gut is sensitive).

⚡ Glycemic Index (GI)

1 medium cucumber (~120 g / 4.2 oz) 15 (Very low)

Per 100g: 15

The glycemic load of this serving is close to zero (GL < 1): blood sugar stays very steady.

💡 Which cucumbers should you choose?

Most of the fiber is in the firm peel (~0.6 g per medium cucumber)

🥒 Field-grown short cucumbers: thick bumpy skin with the most insoluble fiber.

🥗 Long, smooth cucumbers: very tender thin skin, great for sensitive digestion.

🫙 Cornichons: crisp, firm texture with more potassium and mineral salts.

✨ Don't peel field-grown cucumbers - the peel holds up to 70% of the fiber (unless your stomach feels unusually sensitive).

⚡ Quick Fiber Calculator (Cucumber)

One click, no registration

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🟢 You ate 0.6 g of fiber — that is 2% of your daily norm (30 g)!

How Fiber and Nutrients in Cucumber Support Daily Wellness

Extremely low calorie density

A cucumber is 95% natural mineral water. Its volume fills your stomach with clean plant water and fiber, helping you feel naturally full without many calories.

Satiety Score

★ ★ ★ ☆ ☆ 3.5 / 5.0

Volume filling / Fast emptying

Caloric Density 15 kcal (15%)

Record-low density in the catalog

Gentle Digestion and Low-FODMAP Serving Guidelines

Cucumber fiber and plenty of water gently support bowel rhythm. If you tend to bloat or have digestive sensitivity, keep portions around 75 g (Low-FODMAP): larger amounts (from 150 g) can add enough water, fiber, and plant compounds to trigger bloating or fermentation.

Stomach «Softness» Scale

Irritating 7 / 10 (Gentle, but with nuances) Ideal

GI Stimulation Score 💧 Refreshing hydration and movement Gently supports natural bowel rhythm and fluid balance

A very low-risk food for insulin resistance

🩸 Near-zero glycemic load
GI 15 and a glycemic load below 1 (GL < 1) mean little to no blood sugar or insulin spikes.

🛡️ Feeds helpful gut bacteria
The soluble pectin in juicy flesh acts as a gentle prebiotic, feeding beneficial bacteria in the large intestine.

🌿 Potassium balance
Potassium (~140 mg per 100 g) supports normal cell fluid balance and blood vessel tone.

Prebiotic value

Pectin 0.2g Potassium 140mg

Feeds friendly bacteria

Glycemic buffer 🛡️ Very low spike risk No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Cucumber

🥗 Raw form

Raw cucumber

95% juicy and vitamin C: Raw cucumber keeps 95% of its natural cellular water and heat-sensitive vitamin C.
Crunch mechanics: Firm peel fibers require active chewing, which may reduce stress and help trigger satiety gut hormones.
Vitamin K1 and silicon: Full retention of trace minerals for connective tissue, skin, and blood vessels.

🔥 Thermal processing

Light cooking (soups / wok)

Softens the peel: Quick stir-frying softens the tough peel framework, making it easier on sensitive stomachs.
Gentle digestion: Warm, softened fiber is easier for digestive enzymes to handle and puts less strain on the gut.
Some vitamin C loss: Heating can break down 20-40% of vitamin C, and some potassium moves into cooking liquid, but silicon and vitamin K1 remain stable.

Culinary Constructor & Alternatives

Best Food Combinations with Cucumber

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Refreshing crunchy salad with herbs and radish

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Cucumber Ingredient

+0.6 g

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Radish Ingredient

+1.6 g

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Dill Ingredient

+0.42 g

🟢 Total in plate: 2.6 g of fiber (9% of norm)

💡 Quick prep: Thinly slice cucumber and radish, then add plenty of dill. The high water volume fills your stomach, giving fullness with minimal calories.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g