This is yet another (the SEVENTH) article in a series of quick and information-dense posts presenting different types of fruits and vegetables in the context of a keto diet. If you aim high with a keto diet and want huge success, this series is a must-read for you. 

Today, you will learn all about cucumbers. Can you eat cucumber on a keto diet? Are there carbs in cucumbers? Are cucumbers OK on a keto diet? If they are, then how many of them a day should you eat?  How about their impact on your health?

Cucumbers meet the two most important keto diet requirements, that is, they are green and they grow above the ground. Does it make them a perfect keto diet food choice? Let’s find this all out.

Nutrition Facts About Cucumbers

The tables below show you the most important information and nutrition facts about cucumbers. As you can see, these tables present the data that will be the most useful for any keto diet follower who doesn’t want to exceed 20 g of daily carbs.

Since a keto diet is also (or above all) about health, the tables also show you the nutrients contained in cucumbers. That’s all you need to know to do a ketogenic diet the right way.

Nutrition Facts About Cucumbers

Nutrition Facts About A Medium-Sized Cucumber

As you can see, cucumbers are very keto friendly vegetables.

As you can see, all of the numbers for cucumbers are pretty low, which makes them one of the top keto diet foods. Let’s now analyze these numbers a bit more deeply and talk about the health properties of cucumbers.

Cucumber & Its Keto Compliance (9/10)

This section shows you the information and facts about how keto-friendly cucumbers are.

Here is a bunch of facts you need to know about eating cucumbers on a keto diet:

• LOW IN CALORIES. Cucumbers are one of the least calorie-dense foods. A kilogram (35 oz) of cucumbers only has 150 kcal.
• LOW GLYCEMIC INDEX. The glycemic index (GI) of cucumbers is only 15 which is considered low. This means cucumbers won’t raise your blood sugar and spike insulin, which is the main purpose of a ketogenic diet.
• VERY LOW IN CARBS. A medium-sized cucumber (with peel) has only 2 g of carbs so you are free to eat 2-3 of them every day with your salad.

Cucumbers didn’t get the 10/10 score only because they still have some carbs and theoretically it’s possible to go above 20 g with them in one day. However, many people don’t count green vegetables against their carb intake and for them this is a vegetable they can eat in any amount they want.

Ready to discover more information-rich posts about other types of foods in the context of a keto diet? Check grapefruits and tomatoes out. 

How Much Cucumber Is 20 g Of Carbs Net

It’s quite difficult to exceed the allowed 20 g of carbs eating cucumbers but it’s not impossible. Here is the calculation you’re probably the most interested in.

Cucumbers are totally OK on a keto diet if you strive to say below 20 g a day. But how do they do in terms of their health benefits?

Cucumbers On A Ketogenic Diet & Health Impact (6/10)

Here you will find information and facts about how healthy cucumbers are.

Here is a bunch of useful facts in relation to health properties of cucumbers:

• VITAMINS AND MINERALS. Even though the amounts of vitamins and minerals in cucumbers aren’t extremely high, they still have some of the goodies you want to have in your diet. Cucumbers contain some vitamin C, vitamin K, magnesium, potassium and manganese.
• ANTIOXIDANTS. Antioxidants help fight free radicals which lead to many chronic diseases. Cucumber are quite rich in flavonoids and tannins.
• HIGH IN WATER. Cucumbers are in 96% made of water, which means they promote hydration and let you feel full more quickly. This can indirectly promote weight loss.

Cucumbers didn’t get a higher score in terms of health because they aren’t particularly rich in vitamin or microelements. Nor do they contain toxins or poisonous substances. That’s why the ultimate verdict is 6 points out of 10.

If you want to learn a bit more about cucumbers and their impact on health, check out this article about cucumbers. 

Bottom Line: Eat Rather Freely

So what’s the bottom line? Eat cucumbers on a keto diet and don’t be especially worried about their carb content. They are low in carbs, low in calories and very high in water. Unfortunately, they aren’t extremely rich in vitamins or minerals.

That’s why you should make sure to eat other (especially leafy green) veggies on a ketogenic diet. Don’t forget about spinach, avocados, asparagus, kale and other super keto diet foods. Remember that variety of foods is key to your health?

If you find this mini guide helpful and useful, please share it with your friends on social media. My goal is to reach as many people as possible to help them make wise dietary choices and transform their lives. Thanks!