Cucumbers On Keto: Friend Or Foe?

Cucumbers have been a staple in our diets for over 3,000 years, but are they keto-friendly? The short answer is yes. Cucumbers are made up of 96% water and are low in net carbs, making them a great addition to a keto diet.

A cup of cucumbers contains under two grams of carbs, so you can eat as many as you like without interfering with ketosis. They are also a good source of vitamin K, fibre, and several other vitamins and minerals.

If you're looking to add more cucumbers to your keto diet, try them in a salad, as a snack, or alongside meals like steak and chicken.

Cucumbers are keto-friendly

Cucumbers are a keto-approved vegetable, so you can eat as many as you like without interfering with ketosis.

A ½ cup of cucumber slices contains just 1.6g net carbs, which can easily fit into your daily allotment. A cup of sliced cucumber offers under two grams of carbs, so you can eat as much as you want without disrupting ketosis.

Cucumbers are also 96% water, which makes them a great way to stay hydrated and ease symptoms when you're struggling with the keto flu and headaches.

Cucumber nutritional information

Cucumbers are a nutrient-dense vegetable with several reported health benefits. They are high in antioxidants, and nutrient-rich in vitamin K, fibre, and several other vitamins and minerals. They may also aid in weight loss and help lower blood sugar.

How to introduce cucumber into your ketogenic diet

• Keto creamy cucumber salad
• Avocado and cucumber salad
• Keto stuffed chicken salad cucumber boats
• Bacon and cucumber bites
• Cucumber keto sandwiches
• Cucumber broccoli salad

Alternatives to cucumber on keto

If you want to switch things up, swap your cucumber out for fresh veggies like:

• Asparagus
• Lettuce
• Eggplant

Cucumbers are nutrient-dense

Cucumbers are a keto-approved vegetable with a low-carb count, making them an excellent healthy snack option. They are also nutrient-dense, containing several vitamins and minerals, as well as antioxidants and fibre.

The peel and seeds of cucumbers are the most nutrient-dense parts. They are a good source of fibre and beta-carotene, which has been shown to benefit vision and immunity. Cucumbers also contain phytonutrients, including flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits.

Cucumbers are a good source of vitamin K, with 49 micrograms in a 301-gram unpeeled, raw cucumber. Vitamin K helps with blood clotting and may support bone health. Cucumbers also contain calcium, which contributes to good bone health.

Cucumbers are a good source of potassium, with 442 milligrams in a 301-gram unpeeled, raw cucumber. Potassium is important for heart health and may help to lower blood pressure.

Cucumbers are also a good source of magnesium, with 39 micrograms in a 301-gram unpeeled, raw cucumber. Magnesium is another important electrolyte that helps prevent dehydration and supports healthy intestine function.

In addition to these essential nutrients, cucumbers also contain small amounts of vitamin A, vitamin C, and manganese.

Cucumbers are versatile in recipes

Cucumbers are a versatile ingredient, lending themselves to a wide variety of recipes, from salads to smoothies, and even some cooked dishes.

Salads are a natural fit for cucumbers, and they can be used in a variety of ways. Cucumbers can be sliced, diced, or spiralized to create different textures and flavours. They can be used as a topping for a sandwich or wrap, or as a vessel for a filling, such as in cucumber cups or boats. They also work well in grain-based salads, adding a refreshing crunch.

For example, a simple cucumber salad can be made with a tangy vinaigrette, or a creamy dressing with cottage cheese or Greek yogurt. More complex salads can be made with additional ingredients such as onion, radish, peach, beet, peach, or basil.

Beyond salads, cucumbers can be used in a variety of savoury dishes. They can be pickled, turned into tzatziki, or used as a fresh topping for poke or sushi bowls. They can be cooked over high heat, retaining their crisp texture, or slow-roasted with olive oil for a decadent confit.

Cucumbers are also great for adding a refreshing twist to drinks. They can be blended into smoothies, frozen into icy desserts, or used to make infused water. They can also be paired with spirits such as gin or tequila for a botanical cocktail, or turned into a mocktail or slushie with the addition of honey, lime, or mint.

With their mild flavour and high water content, cucumbers are a versatile ingredient that can be used in a variety of sweet and savoury dishes, as well as drinks.

Cucumbers can help with keto flu

Cucumbers are a great addition to a keto diet. They are low in carbs and are often used as a substitution for chips or crackers. They are also a good way to add nutrient density to keto salads or as a vehicle for low-carb sauces and dips.

Cucumbers are 96% water, which makes them handy when struggling with keto flu and headaches. They keep you hydrated and ease your symptoms.

Cucumbers are also a good source of antioxidants and a few essential vitamins and electrolytes like potassium, sodium and vitamin C, which help with recovery from keto flu.

• Cucumber keto salad with radishes
• Creamy cucumber dill salad
• Baked salt and vinegar cucumber chips
• Cucumber tomato salad
• Sunomono Japanese cucumber salad
• Cucumber salsa with fresh tomatoes
• Cucumber sandwiches with cream cheese
• Cucumber broccoli salad
• Apple cider vinegar keto cucumber salad
• Keto creamy cucumber salad
• Avocado and cucumber salad
• Keto stuffed chicken salad cucumber boats
• Bacon and cucumber bites

Cucumbers are high in fibre

Cucumbers are a keto-approved vegetable, thanks to their low-carb count. They are also a good source of fibre, with a 142-gram cup of chopped cucumber with its skin providing around 1 gram of fibre.

Fibre is one of three types of carbohydrates, along with sugar and starch. While your body cannot digest fibre, it does have beneficial health effects. For example, soluble fibre, which makes up about 40% of the fibre in an unpeeled cucumber, helps lower cholesterol levels. Insoluble fibre, which makes up about 60% of the fibre in an unpeeled cucumber, adds bulk to your stool and helps keep it moving through your digestive tract, thereby reducing the risk of digestive issues such as constipation.

The recommended daily fibre consumption for men is 30 to 38 grams, while for women, it is 21 to 25 grams. A 1/2-cup serving of sliced cucumbers contains 0.3 grams of fibre, and an 8 1/4-inch cucumber contains 1.5 grams. Peeled cucumbers are lower in fibre, at about 1 gram of fibre per large cucumber.

Cucumbers are a versatile vegetable that can be enjoyed in a variety of ways. They can be sliced and added to dips, tossed into salads, pureed into cold soups, or used in sandwiches and wraps to add a bit of crunch.

Frequently asked questions