Cucumbers are a great low-carb vegetable that can easily be incorporated into a ketogenic diet. But how many is too many when trying to stay in ketosis? Here’s a look at cucumber nutrition facts, the benefits of eating cucumbers on keto, and how to enjoy cucumbers as part of a well-formulated ketogenic diet.
Cucumber Nutrition Facts
Cucumbers are low in carbohydrates and calories, yet packed with nutrients. One medium cucumber (about 8 inches long) contains:
- Calories: 18
- Net carbs: 3.5 grams
- Total carbs: 5 grams
- Fiber: 1.5 grams
- Protein: 0.7 grams
The majority of the carbs in cucumbers come from fiber. Cucumbers are made up of about 96% water, giving them a very high water content. They contain beneficial plant compounds and antioxidants such as cucurbitacins, vitexin, orientin and isoscoparin.
Benefits of Eating Cucumbers on Keto
There are several reasons why cucumbers are a great addition to a ketogenic diet:
- Low in carbs – With only 3.5 net grams of carbs per medium cucumber, they are easy to fit into a keto diet.
- High in fiber – The fiber in cucumbers can help promote fullness and keep you feeling satisfied.
- High water content – Staying well hydrated is important on keto, and cucumbers’ high water content helps you meet your daily fluid needs.
- Nutrient-dense – Cucumbers contain antioxidants, flavonoids and essential vitamins and minerals like vitamin K, potassium, magnesium and vitamin C.
- Promote regularity – The fluid and fiber in cucumbers may help prevent constipation, which is a common side effect of the keto diet.
Cucumbers make the perfect low-carb snack or addition to a meal. They are very versatile and can be enjoyed raw, pickled, roasted, in salads and more. Their mild flavor and crunchy texture makes them a refreshing choice any time of day.
How Many Cucumbers Can You Eat on Keto?
So how much cucumber can you eat while staying in ketosis? Here’s a look at some general guidelines:
- 1 medium cucumber (about 8 inches long) – 3.5 net carbs
- 10 cucumber slices – 5 net carbs
- 1 cucumber ( Yield about 2 1/2 cups sliced) ~ 10 net carbs
- 1 cup sliced cucumbers – 4 net carbs
Most people following a keto diet aim to keep net carbs under 20-50 grams per day. Given their low carb content, it’s possible to fit 1-2 cucumbers into a keto diet daily, depending on your total carb allowance.
It’s best to weigh or measure your portion instead of relying on the “medium” or “large” labels. Cucumber size can vary, so weighing or measuring ensures accuracy for tracking net carbs.
Tips for Eating Cucumbers on Keto
Here are some tips to help you add cucumbers to your keto diet:
- Try sliced cucumbers with healthy dips like guacamole, yogurt dip or hummus.
- Add sliced or spiralized cucumbers to salads for a hydrating crunch.
- Mix diced cucumber into no-sugar-added tuna or chicken salad.
- Infuse water with sliced cucumbers, herbs and citrus for refreshing flavor.
- Make quick refrigerator pickles with sliced cucumbers, vinegar and spices.
- Top dishes like tacos or fajitas with crunchy sliced cucumbers.
When buying cucumbers, opt for unwaxed varieties if you can find them. Waxed cucumbers may contain added sugars. English or Persian cucumbers tend to be lower in seeds and more mild in flavor compared to conventional cucumbers.
Other Low-Carb Vegetables
In addition to cucumbers, these low-carb vegetables can also be enjoyed as part of a ketogenic diet:
| Vegetable | Net Carbs in 1 Cup Raw |
|---|---|
| Asparagus | 2.8 g |
| Bell peppers | 5 g |
| Broccoli | 3.5 g |
| Brussels sprouts | 5 g |
| Cabbage | 5 g |
| Cauliflower | 2.5 g |
| Celery | 1.4 g |
| Green beans | 4.5 g |
| Kale | 7 g |
| Lettuce | 2 g |
| Mushrooms | 2 g |
| Radishes | 3 g |
| Spinach | 0.5 g |
| Tomatoes | 4 g |
| Zucchini | 3.5 g |
When eating starchy vegetables like bell peppers, tomatoes, carrots and onions, be mindful of portion sizes. While they can be included on keto, overdoing it could easily knock you out of ketosis.
Healthy Ways to Enjoy Cucumbers
Here are some healthy and delicious ways to enjoy cucumbers on a ketogenic diet:
Cucumber Salad
Toss chopped cucumber with olive oil, apple cider vinegar, diced avocado, crumbled feta and chopped fresh dill for a simple cucumber salad.
Cucumber Water
Add thinly sliced cucumbers to a pitcher of water along with mint leaves, lemon slices and ice for refreshing cucumber water.
Tzatziki Sauce
Mix together diced cucumber, plain Greek yogurt, lemon juice, olive oil, garlic, dill and pepper for a tangy yogurt-based sauce.
Cucumber Rolls
Use wide cucumber slices as the “bread” and fill them with tuna, salmon, chicken salad or egg salad for keto-friendly cucumber rolls.
Cucumber Noodles
Spiralizing cucumbers into noodles makes a perfect pasta substitute. Toss them with veggies, keto-friendly sauce and protein.
Cucumber Sandwiches
Make little finger sandwiches with sliced cucumber instead of bread, and fill them with egg salad, chicken salad, smoked salmon or other keto-friendly fillings.
Potential Concerns with Eating Too Many Cucumbers
Cucumbers are very low in sugar and calories, and can be eaten often as part of a healthy keto diet. However, some people may need to be mindful of overdoing it on cucumbers:
- Digestive issues – Eating lots of raw cucumbers could lead to gas and bloating in some people prone to digestive issues.
- Oxalates – Cucumbers contain moderate amounts of oxalates. Those with a history of kidney stones may want to limit high-oxalate foods.
- Salicylates – Cucumbers naturally contain salicylates. Those with salicylate sensitivity may experience headaches, bloating or other reactions.
Listen to your body and scale back on your cucumber intake if you experience any persistent digestive symptoms or other adverse effects after eating them.
Cucumber Varieties for Keto
There are many different varieties of cucumbers that can work for a ketogenic diet. Here are some of the most common types:
Slicing Cucumbers
These larger cucumbers are usually over 6 inches long. They have a thicker skin, crunchy texture and mild flavor. Great for slicing and using raw.
Pickle Cucumbers
Smaller varieties like kirby cucumbers with thin, tender skin. They have a bumpy exterior and are commonly used for pickling.
English Cucumbers
Nearly seedless, with very tender skin and delicate flavor. Can be eaten raw without peeling.
Mini Cucumbers
A petite variety, usually 3-4 inches long. They are nearly seedless with thin skin, crispy texture and sweet, refreshing taste.
Armenian Cucumbers
Also known as snake cucumbers or yard long cucumbers. They can grow up to 3 feet long but are actually best harvested when 6-10 inches for optimal flavor and texture.
Lemon Cucumbers
Round, bright yellow cucumbers. They have a distinct lemony flavor and crisp bite.
Persian Cucumbers
Nearly seedless variety with extra thin skin. They have a delicate flavor that makes them ideal for eating raw.
FAQs
Can you eat too many cucumbers on keto?
It’s unlikely eating too many cucumbers will knock you out of ketosis because they are so low in net carbs. However, overdoing it could lead to digestive issues or other adverse effects in sensitive individuals.
Are cucumbers Keto approved?
Yes, cucumbers are keto approved. With only 3.5 net carbs in a medium cucumber, they can easily be incorporated into a keto diet.
Can I eat cucumbers on keto every day?
You can safely eat cucumbers daily on keto. Given their low carb content, nutrients and hydrating properties, enjoying some cucumber each day may be beneficial.
Are cucumbers good for keto?
Yes, cucumbers are very good for the keto diet. They provide hydration, nutrients, fiber and crunch without adding many carbs.
What are the side effects of eating too many cucumbers?
Potential side effects of eating too many cucumbers may include digestive issues like gas and bloating. In sensitive individuals, a large amount of cucumbers could also trigger headaches or other reactions due to salicylates or oxalates.
The Bottom Line
Cucumbers can be a nutritious low-carb addition to a ketogenic diet. One medium, raw cucumber with the peel contains just 3.5 grams of net carbs. Cucumbers provide hydration, beneficial plant compounds and essential nutrients as well.
Aim for 1-2 cucumbers per day, and enjoy them along with other low-carb vegetables as part of a healthy keto meal plan. Be mindful of digestive symptoms or other adverse effects if consuming very large amounts of cucumbers. With their refreshing crunch and versatility, cucumbers make an awesome veggie choice for keto.
