Is Cucumber Good for Weight Loss?

Last Updated on November 3, 2023 by Amanda P. Brown

Is cucumber good for weight loss? Yes. Cucumber can help to reduce weight. It is a healthy vegetable. It provides a lot of essential nutrients, vitamins, and minerals like- vitamin C, potassium, vitamin K, manganese, and magnesium. The low-calorie content of the cucumber diet makes it a viable option for those looking to trim their waistlines.

You can read this article to learn everything you need to know about cucumbers for weight loss and the guidelines of the cucumber diet.

Is Cucumber Good for Weight Loss?

Is cucumber good for weight loss
Is cucumber good for weight loss

Incorporating cucumbers into a diet to shed pounds is a good idea. Several of the advantages they may offer are discussed in greater depth below.

Low in Calories            

There are very few calories in cucumbers. Measuring around 300 grams, a normal cucumber has only 45 calories. Because of this, they’re a fantastic option for snacks or a way to boost your regular calorie intake when eating meals. Cucumbers can help you cut calories overall, which is important for weight reduction when replacing higher-calorie snacks.

Dietary Fiber

Compared to other vegetables, cucumbers have a relatively low amount of nutritional fiber. With the peel still on, a 100-gram (about 3.5 ounces) portion of cucumber provides roughly 0.5 to 0.7 grams of dietary fiber.

Although they don’t have a lot of fiber, cucumbers can help you reach your daily fiber goals if you include them in a balanced diet. Cucumbers can help you meet your daily fiber requirements, which are essential for digestive health and overall well-being, when combined with other foods high in fiber, such as whole grains, legumes, fruits, and vegetables.

High Water Content

Cucumbers, which are about 95% water, are an excellent source of hydration. General health and well-being must maintain adequate hydration. Your metabolism, digestion, and the process of breaking down stored fat all operate at their best when you are well-hydrated.

Additionally, cucumbers’ high water content helps you feel fuller longer by filling up your stomach and activating stretch receptors in your brain, which tells your brain when you’re full. This helps you avoid overindulging or reaching for high-calorie snacks, which can help you control your total caloric intake—a crucial component of weight loss.

Low in Fat

Cucumbers are nearly fat-free. Regarding fat content, cucumbers are among the lowest foods available, containing less than 0.2 grams per 100 grams. Dietary fat has a high-calorie content (9 calories per gram), which makes it a significant advantage for those attempting to lose weight. You may consume more calories from low-fat foods while still enjoying larger quantities.

You may help control your calorie consumption by incorporating low-fat veggies into your diet, such as cucumbers. Cutting back on calories is a crucial component of weight loss because you need to create a calorie deficit or burn more calories than you take in in order to lose further weight. Eating low-fat foods like cucumbers makes it easier to stay under your calorie target. 

Read More: Low Fat Sugar Free Cookie Recipes

Natural Diuretic Properties

Cucumbers have mild diuretic properties since they are high in potassium and water. They provide a flatter stomach by promoting more urine and reducing fluid retention.

Rich in Vitamins and Minerals

Several important vitamins and minerals may be found in cucumbers. They include vitamin K and vitamin C, an antioxidant that supports the immune system and is essential for healthy bones and blood coagulation. Cucumbers may also have potassium, a mineral that is essential for healthy blood pressure.

Cucumber Diet Rules

Low-calorie, high-water-content, and fiber-rich foods are the foundation of the cucumber diet. Below are some rules for the cucumber diet:

  • Eat Cucumbers Frequently

The core of the diet is the consumption of cucumbers regularly. You should eat cucumbers anytime you feel hungry, which can help manage your appetite and lower total calorie consumption.

To lose weight, it is suggested that you eat 3 cucumbers per day.

  • Include Healthy Fats

The diet mostly consists of low-calorie, low-fat options. However, it does permit a negligible quantity of beneficial fats such as olive oil and flaxseed oil. These fats may add flavor and nutritional value to your food.

  • Cucumber Centric Meals

Create dishes that highlight cucumbers. There are several uses for cucumbers, including salads and smoothies. These meals have a low-calorie count and high water content to keep you feeling full for longer.

  • Pair with Protein

Combine cucumbers with other protein sources to meet your daily protein needs. Lean meats, Tuna, Eggs, cottage cheese, almonds, and a variety of dried fruits are all good examples. Protein is crucial for sustaining muscular mass and feeling fulfilled.

  • Incorporate Carbohydrates

Carbohydrates are restricted on this diet; however, they are allowed in small amounts. Whole-grain bread, brown rice, and potatoes are all good choices that will provide you with energy and help you maintain a healthy dietary balance.

  • Include Low-Calorie Vegetables

Cucumbers are great, but there are plenty of other low-calorie veggies you can include in your diet instead. These kinds of vegetables provide your diet with more substance and vital nutrients.

8 Cucumber Recipes for Weight Loss

People eat this green vegetable in different styles in different countries and regions. There are a lot of cucumber recipes available that you can prepare for your meal. Here, I will discuss some common ways of having cucumber, which you may add to your diet.

1. Cucumber Soup

Cucumber Soup
Cucumber Soup

Cucumbers are at their best when used in a soup. A delicious way to get your veggies without compromising flavor is with cucumber soup.


  • 1/2 cup plain Greek yogurt
  • 2 large cucumbers (peeled and chopped)
  • Salt and pepper to taste
  • 1/4 cup fresh mint leaves
  • 1 small clove garlic, minced
  • 1 cup low-sodium vegetable broth
  • 1 tablespoon lemon juice
  • Optional toppings: diced cucumbers, cherry tomatoes, or a drizzle of olive oil


  • Prepare the cucumbers by peeling them and cutting them. It’s not necessary to remove the skin; however, doing so might make the soup smoother.
  • Cucumbers, low-sodium vegetable broth, Greek yogurt, mint leaves, garlic, and lemon juice should all be blended or processed in a blender or food processor until it’s nice and creamy. The soup can have a thinner or thicker consistency by adding water or vegetable broth.
  • Add additional salt and pepper to the soup if you want. After transferring the soup to a bowl, cover it, and chill it in the refrigerator for at least an hour to allow the flavors to meld.
  • Cucumbers, cherry tomatoes, or a sprinkle of olive oil make excellent toppings for this soup when serving.

2. Cucumber Salad (Veg)

Cucumber Salad
Cucumber Salad

Salad is one of the best ways to have cucumbers. You can add a good amount of cucumber to it. Also, you can mix various types of vegetables. 


  • 2 medium cucumbers (Thinly sliced)
  • 1/4 cup fresh parsley (chopped)
  • 1 cup cherry tomatoes (Halved)
  • 1/2 red onion (Thinly sliced)
  • 1/4 cup feta cheese 
  • 2 tablespoons lemon juice
  • 1/2 red bell pepper (Thinly sliced)
  • Salt and pepper to taste
  • 1/2 yellow bell pepper (Thinly sliced)
  • 2 tablespoons olive oil


  • In a large bowl, toss together thinly sliced cucumbers, bell peppers, red onion, and cherry tomatoes. 
  • Fresh parsley should be chopped and added to the bowl of veggies. Crumble some feta cheese and toss it into the salad for more flavor.
  • In a second, smaller bowl, whisk together the olive oil and the lemon juice. 
  • Toss the veggies lightly after pouring the dressing over them to ensure that everything is uniformly coated.
  • Add salt and pepper to taste. Remember that less is more at the beginning, and you can always add more later.
  • Let the salad sit in the fridge for at least 30 minutes with the lid on so the flavors may meld. A bonus is that the salad is chilled because of this.
  • When ready, place the cucumber salad in serving cups or plates, and enjoy it now!

3. Cucumber Chicken Salad

Cucumber Chicken Salad
Cucumber Chicken Salad

CucumberChicken salad is a delicious and nutritious option. This dish is diet-friendly, so feel free to choose it.


  • 2 cucumbers 
  • 1 cup cherry tomatoes, halved
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 1/2 red onion
  • 2 tablespoons lemon juice
  • 1/4 cup fresh parsley, chopped
  • 2 boneless chicken breasts


  • The chicken breasts should be seasoned with salt and pepper. Get your grill or grill pan nice and hot. Depending on how pink you like your chicken, grill it for 6-8 minutes per side. 
  • Prepare the cucumbers with the chicken by peeling them and slicing them very thinly. Prepare by slicing red onion thinly and halving cherry tomatoes. Combine everything in a large basin.
  • Fresh parsley should be chopped and mixed in with the vegetables.
  • Lemon juice and Olive oil should be combined in a small bowl.
  • Put the chicken slices in the bowl with the vegetables.
  • Toss the salad to cover it lightly after pouring the dressing over it in a large salad bowl.If more salt and pepper are desired, add them now.
  • After the salad has been thoroughly combined and coated with the dressing, it is ready to be served.

4. Cucumber Raita

Cucumber Raita
Cucumber Raita

One of the most common ways to eat cucumbers in Asia is in a dish called raita. Greens of numerous kinds are blended into a curd. Make this dish a regular part of your diet. It’s quite delicious and light food. 


  • 2 cucumbers, grated
  • 1/4 cup fresh mint leaves, chopped
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon coriander powder
  • 1 1/2 cups plain low-fat yogurt
  • 1/2 teaspoon black salt (kala namak) or regular salt to taste
  • 1/4 cup fresh cilantro, chopped
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon roasted cumin seeds (for garnish)
  • 1 small green chili, finely chopped (optional for added heat)
  • A pinch of paprika 


  • Prepare the cucumbers by washing, peeling, and grating them on a fine grater. Grate the cucumber, sprinkle it with salt, and let it sit for 10 to 15 minutes in a strainer or a clean dishcloth. 
  • Mix out the plain low-fat yogurt in a mixing dish with a whisk.
  • Squeeze off as much juice as you can from the shredded cucumbers using a sieve or a fresh dish towel. After that, thoroughly combine the yogurt with the squeezed cucumbers.
  • Add the spices (cumin, coriander, black salt, black pepper, and chopped green chile for heat) and stir. Mix in the fresh cilantro and mint leaves, providing a pleasant flavor to the raita.
  • The raita would be perfect with a garnish of toasted cumin seeds and a dash of paprika or red chili powder.
  • Cucumber raita tastes best after being chilled in the fridge for at least 20 minutes when the flavors can combine.

5. Carrot Cucumber Salad

Carrot Cucumber Salad

Those trying to maintain a healthy weight can benefit greatly from eating a salad like this one made with carrots and cucumbers. It’s adaptable, simple to make, and may round your diet nicely.


  • 2 large carrots (peeled and grated)
  • 1 tablespoon olive oil
  • 1/4 cup fresh cilantro or parsley, chopped
  • 2 cucumbers, peeled and thinly sliced
  • 2 tablespoons lemon juice
  • 1/4 cup red onion- Chopped
  • Salt and pepper to taste


  • Grate the carrots after peeling them. Throw them all into a big bowl.
  • Slice the cucumbers very thinly after peeling them. Combine the grated carrots with the sliced cucumbers in a bowl.
  • Add the fresh cilantro or parsley and finely chopped red onion to the bowl of vegetables.
  • To make the salad dressing, combine the lemon juice and olive oil in a small bowl and whisk to combine.
  • Toss the veggies lightly after pouring the dressing over them to ensure that everything is uniformly coated. The dressing provides a tangy and refreshing flavor to the salad.
  • Use salt and pepper to season to taste. You can now enjoy it.

6. Cucumber Smoothie

Cucumber Smoothie
Cucumber Smoothie

It’s the perfect beverage to perk you up. You can whip up this smoothie in no time. Drinking this as part of your daily diet is highly recommended. It keeps you feeling young and energized.


  • 1 medium cucumber
  • 1/2 cup plain Greek yogurt
  • 1/2 lemon, juiced
  • 1/2 banana (for natural sweetness)
  • Honey or a natural sweetener (optional)
  • 1/2 cup unsweetened almond milk 
  • 1 cup spinach leaves (or your choice of leafy greens)
  • 1/2 teaspoon grated fresh ginger (optional)
  • Ice cubes 


  • Remove the cucumber’s peel, slice it into small pieces, and throw it in a blender.
  • Put some leafy greens, such as spinach, into the blender.
  • Blend the Greek yogurt and unsweetened almond milk (or another type of milk) until smooth.
  • Use the natural sweetness of 1⁄2 a banana. The smoothie’s sweetness can be adjusted by adding a whole banana if desired.
  • Add half a lemon’s juice to the blender by pressing it. An additional flavor boost can be achieved by including grated fresh ginger.
  • You can make your smoothie a bit chillier by putting some ice cubes in the blender.
  • Put all the ingredients in a blender and mix until smooth and creamy. If you want a thinner smoothie, just add a bit of extra almond milk.
  • If you want a sweeter smoothie, taste it and add honey or similar natural sweetener to taste. Bear in mind that there is already some sweetness from the banana.
  • Smoothie made with cucumbers; can be served with optional cucumber slices or mint sprigs.

7. Cucumber Chickpea Salad

Cucumber Chickpea Salad
Cucumber Chickpea Salad

For a healthy and filling lunch or supper option, try this cucumber chickpea salad. It’s a terrific complement to any diet because of all the protein, vitamins, and minerals it contains.


  • 2 tablespoons lemon juice
  • 1 can chickpeas drained and rinsed
  • 2 cucumbers, peeled and diced
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 1/2 red onion, finely chopped
  • 2 tablespoons olive oil
  • 1/4 cup fresh parsley- chopped
  • Crumbled feta cheese 


  • The chickpeas should be drained and rinsed in a colander. Drain them completely.
  • Cut the cucumbers into small cubes. Red onion, please be finely chopped. Throw them all into a big bowl.
  • Mix the chickpeas that have been drained with the veggies.
  • To provide a crisp, clean taste, stir in some fresh parsley.
  • Salt, cumin, olive oil, and pepper should be combined with the lemon juice in a small bowl and whisked. This will act as the salad dressing.
  • Toss the salad lightly after pouring the dressing over it to ensure that everything is evenly coated. The dressing gives the salad a tangy and fragrant taste.
  • To enhance the salad’s flavor, sprinkle some crumbled feta cheese before serving.

8. Cucumber and Tuna Salad

Cucumber and Tuna Salad
Cucumber and Tuna Salad

A salad of cucumbers and canned tuna would make a healthy and filling supper. It’s a great source of water and vitamins from the cucumbers and lean protein from the tuna. Because of its low glycemic index and bland taste, you may enjoy it without feeling guilty.


  • 1 can canned tuna in water (drained)
  • 1/4 red onion- chopped
  • 2 cucumbers, peeled and diced
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • 1/4 cup fresh parsley -chopped
  • A pinch of red pepper flakes for added spice


  • Drain the tuna and break it up into little pieces with a fork.
  • Cube the peeled cucumbers. Slice the red onion very thinly. Combine the ingredients in a large bowl.
  • Put the vegetables in a bowl and top them with tuna flakes.
  • Stir in some fresh parsley for a burst of bright, herbal flavor.
  • Pepper, lemon juice, olive oil, and salt should each be combined in a bowl. If you like things on the fiery side, sprinkle on some red pepper flakes.
  • When ready to serve, sprinkle the dressing over the salad and toss gently to incorporate. Extra flavor and zest are added to the salad by the dressing. You can now start enjoying it.

Read More: Weight Watcher Ground Chicken Recipes

Green Juice Recipe for Weight Loss

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Other Health Benefits of Eating Cucumber

There are lots of benefits of cucumber. If you eat this vegetable every day, gradually you will feel the benefits of it. It helps to lose weight and improve your skin. Also, this can control your blood sugar. Besides, it helps to prevent constipation and dehydration. Now, I’m going to discuss the benefits of eating cucumbers.

Prevent Dehydration

Hydration is crucial to your health, and water is the key. That’s why being hydrated is so important. However, many people fail to meet their daily water needs. Therefore, they have been very dehydrated. 

But cucumber can alleviate dehydration. It is a great source of water. It contains about 96 % of water, which prevents dehydration and helps to meet your regular fluid needs. So, you should eat cucumber every day to keep your body hydrated. 

Keep Your Skin Glowing

Cucumber helps to increase the glow of your skin. It has antioxidants that improve your skin. Besides, many companies are using cucumber in their skin products. 

Reduce Blood Sugar Level

Animal and test-tube studies reveal that cucumber can assist in lowering blood sugar levels and alleviate diabetes-related complicity, while additional research is required. So, eating cucumbers daily can aid in controlling blood sugar.

Reduce Constipation

Constipation is a major problem for health, which can create other health issues. There could be many reasons for constipation, such as dehydration, genetics, not eating adequate fiber, and so on. 

Cucumbers can reduce this problem. It is a good source of fiber and water, which can help to alleviate constipation and regulate bowel movements. 

Prevent Free Radicals

Cucumber contains tannins, flavonoids, and antioxidants, which help to alleviate the accumulation of detrimental free radicals.

Reduce Chronic Disease

Cucumber has high nutrients, vitamins, and minerals, which may reduce the chance of chronic disease


How Many Cucumbers Should Be Eaten a Day?

Nothing extra is good for your health. No matter how nutritional or good it is. Because of their low-calorie count, cucumbers are a healthy and filling addition to any diet. But according to many doctors, one cucumber is enough for a day. It doesn’t mean that you can’t eat cucumber more than one. Since it contains a lot of water, you can easily eat more than that without any doubt. Generally, you can eat 3- cucumbers at 3 different times daily. 

When Should Cucumbers Be Eaten?

To get proper nutrients, minerals, and vitamins, the daytime is the best time to eat cucumber. Since it contains a huge amount of water and can fill up your tummy quickly, you can eat this before your breakfast or at lunch to avoid overeating. Also, you can eat cucumber with your meal or replace this with any high-calorie food. It will help you to reduce weight. 

Is It Better to Eat Cucumber at Night?

YES. You can eat cucumbers before bed if you don’t have stomach issues. But people with stomach problems shouldn’t eat cucumbers at night because this vegetable has cucurbitacin ingredients that can create many issues like- bloating, burping, or indigestion in their stomach at night.

Final Verdict

Here, I have discussed the benefits of cucumber, whether it is good for weight loss, and so on. However, remember that while cucumbers can be a helpful addition to a weight reduction strategy, there is no magic food that will cause you to lose weight all by itself. The cornerstone of effective and long-term weight management is a balanced diet that includes a wide range of fruits, vegetables, lean proteins, whole grains, and healthy fats, in addition to frequent physical exercise.

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