Eat Cucumber every day for Weight Loss

The best time to eat cucumber for weight loss is before a high-calorie meal. Cucumber consumption can decrease total energy intake and control postprandial glucose responses, while water, electrolytes, and vitamins in cucumber can help burn belly fat.

Why is cucumber good for weight loss?


Above all, cucumber is good for weight loss because it’s pretty low in calories. A whole cucumber has only 45 calories![1]


Cucumber has a moderate amount of fiber. It contains 0.7 grams of fiber per 100g. A small, medium, and large cucumber has approximately 1.1 g, 1.4 g, and 1.96 g of fiber, respectively. Therefore, just a cucumber can provide up to 6% of the recommended daily intake of fiber!

High fiber intake has been linked to reduced risk of obesity, less body fat, and improved body composition! We should consume at least 28 grams of fiber per 2,000 calories. Unfortunately, most people who follow the standard Western diet fail to consume the recommended daily intake.[2]

Prefer consuming organic cucumbers without peeling them. The skin is the richest fiber part. However, the skin of non-organic foods may contain residues of pesticides.


Furthermore, cucumber is naturally low in sugars. A whole cucumber has only 5 grams of sugar. Hence, cucumber has a pretty low glycemic index. It won’t spike blood sugar levels. It lowers the blood sugar response to a meal. Eating lots of foods with a low glycemic index enhances weight loss, burns belly fat, and maintains a healthy body weight.[3]

Hydrates the body

Also, cucumber is good for weight loss because it’s mainly water. It’s 95% water! A whole cucumber has about 300 grams of water! Cucumber hydrates the body. Proper hydration is necessary for weight loss:

  • water in necessary for fat burning. Moreover, water reduces hunger. It regulates energy intake.[4]
  • cucumber is an excellent dietary source of electrolytes. Electrolytes are essential minerals (e.g. sodium, chloride, calcium, potassium, phosphate, and magnesium), which are important for energy metabolism.[5]

Electrolytes are involved in many functions of the body. They regulate:

  • muscle contraction
  • the pH of the blood
  • the fluids in the body
  • nerve signals

After all, foods high in water, fiber, and protein promote satiety. Cucumbers are high in fiber and water, but they’re low in protein. So, we should eat cucumbers with a high-protein meal to feel full for hours!


In addition, cucumber is a good source of carotenoids and other antioxidants. It can increase the antioxidant content of the body. Obese people have lower concentrations of carotenoids in their blood. A cucumber has:[6,7]

  • 135 mcg of beta-carotene
  • 33 mcg of alpha-carotene
  • 39 mcg of lutein and zeaxanthin
  • flavonoids and tannins.

Vitamin K

Furthermore, cucumber is particularly high in vitamin K. A cucumber has almost 50 mcg of vitamin K or 42% of the Daily Value! Vitamin K is also necessary for the metabolism of fat. It promotes weight loss, and burns belly fat![8]

Vitamin C

Last, but not least, cucumber has a decent amount of vitamin C. A cucumber provides 9% of the DV. Vitamin C is also good for weight loss because it helps the body burn more fat for energy.

What’s the best time to eat cucumber for weight loss?

The best time of the day to eat cucumber for weight loss is before a high-calorie meal:

  • fiber and water in cucumber reduce appetite and control energy intake
  • vitamins C and K in cucumber can help the body burn belly fat
  • cucumber lowers the total glycemic index of the meal

Moreover, athletes and active people could eat cucumber after exercise. Electrolytes in cucumber are involved in muscle contraction, fluid and heartbeat regulation. Thus, cucumber hydrates the body more effectively than tap water!

Another great time to eat cucumber for weight loss is at night. It’s the ideal low-calorie snack before bed. However, cucumber contains certain compounds which have been associated with shorter sleep. Eat a dinner with cucumber at least 2 hours before bedtime. For a good night’s sleep, try to consume many foods with melatonin.[9]

How to eat cucumber to lose weight?

You can consume cucumber with other low-calorie, fiber-rich vegetables for weight loss, such as onion, tomato, and pepper. These vegetables can keep you full for a long time. increase. In addition, they can increase the antioxidant status of the body.

With the skin

Most noteworthy, you shouldn’t peel cucumber. The skin contains the highest concentrations of fiber, vitamins, and antioxidants! So, you better buy organic cucumbers. Pesticide residues tend to concentrate in the skin of vegetables and fruits. Additionally, cucumber peel detoxifies the body. It has the ability to remove heavy metals from drinking water.[10]

With a Protein source

Cucumber is low in protein. It has only 0.59 grams of protein per 100g. A small, medium, and large cucumber has about 0.93, 1.2, and 1.65 grams of protein, respectively.

Eating cucumber with protein sources like lean meat, Greek yogurt, or eggs is good for weight loss because protein keeps you feeling satiated for longer, reducing cravings and potentially leading to fewer calories consumed throughout the day. This can be a game-changer for managing hunger pangs while dieting.

Protein has a higher thermic effect than carbs or fat. This means your body burns slightly more calories while digesting and processing protein, contributing to a calorie deficit for weight loss.

During weight loss, some muscle loss can occur. Protein helps maintain muscle mass, which is important for metabolism and overall fitness. Muscle burns more calories at rest than fat, so preserving muscle helps keep your metabolism humming.

It may seem that the protein content of cucumber is pretty low, but, about 24% of its calories come from protein!

With Iron-rich foods

Iron is necessary for good health. It’s a key component of hemoglobin, which is a protein of red blood cells that transfers oxygen from the lungs to the tissues.

Additionally, iron supports muscle metabolism and healthy connective tissue. Also, it’s crucial for energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[1,2]

But, iron deficiency is the most common nutritional deficiency worldwide! It may lead to serious side effects, such as gastrointestinal disturbances, impaired cognition, weakened immune function, fatigue, and low body temperature. Moreover, iron deficiency during pregnancy increases the risk of premature delivery and miscarriage.[3]

Cucumber is low in iron. It has only 0.22 mg of iron per 100g. A small, medium, and large cucumber has about 0.35 mg, 0.44 mg, and 0.62 mg of iron, respectively. Therefore, a large cucumber can provide approximately 3% of the recommended daily intake.

Cucumber pickles have a moderate iron content as well. Pickles contain about 0.26 mg of iron per 100g.

Here are some ideas to incorporate alongside cucumber for a balanced and iron-boosting meal:

Grilled Chicken or Turkey: Pair sliced grilled chicken or turkey breast with cucumber slices and a side of brown rice or quinoa for a complete meal.

Salmon or Tuna: Salmon and tuna are excellent sources of iron and omega-3 fatty acids. Enjoy them baked or grilled with cucumber slices and a whole-wheat bun or a salad.

Lentils or Beans: Salads or bowls with lentils, chickpeas, or black beans tossed with cucumber, chopped vegetables, and a lemon vinaigrette dressing provide a vegetarian protein and iron option.

Eggs: A classic breakfast option, eggs are a good source of iron and pair well with cucumber slices on whole-wheat toast or in a breakfast salad.

Fortified Cereals: Many breakfast cereals are fortified with iron. Choose options with whole grains and lower sugar content for a balanced breakfast with cucumber slices on the side.

Dark Leafy Greens: While not the highest source of iron, spinach, kale, and other dark leafy greens offer some iron and are a great addition to salads with cucumber. Vitamin C in these greens can also help absorb iron from other foods in the meal.

Vitamin C enhances iron absorption. Include tomatoes, bell peppers, citrus fruits, or a squeeze of lemon juice with your cucumber and iron-rich meal.

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