1 cup (chopped) of Cooked cucumber (180 g) has 22 calories. That works out to 12 calories per 100 g. It contains 4 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 13 µg of Vitamin K covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cooked cucumber?

Cooked cucumber is fresh cucumber softened by sautéing, steaming or simmering it in a soup or other dish. It is less familiar than raw cucumber in many kitchens, but cooked versions appear in some East and Southeast Asian soups and stir-fries. Cooking takes away its characteristic crunch and gives it a tender texture and a milder flavour.

Try it briefly cooked with garlic, ginger or other vegetables, or add it near the end of a soup so it keeps some shape. It is mostly water and very low in calories—about 12 calories per 100 g—so it can add volume without making a dish heavy. A light sauté or a broth-based soup makes a simple pairing; avoid prolonged cooking if you want the pieces to hold together.

Cooked cucumber Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

0.6g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 73% · Protein 20% · Fat 7%

Cooked cucumber Vitamins & Minerals

Vitamins

Vitamin K

7.2µg · 6% DV

0.2mg · 4% DV

0.02mg · 2% DV

0.03mg · 2% DV

Minerals

Phosphorus

20mg · 3% DV

Potassium ⭐

117mg · 3% DV

Magnesium

10mg · 2% DV

Calcium

12mg · 1% DV

How Nutritious Is Cooked cucumber?

Nutrient density

Medium

54/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Cooked cucumber Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked cucumber

To burn the 12 calories in 100 g:

🚶

3min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

2min

Cycling

🏊

1min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cooked cucumber Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Cooked cucumber Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cooked cucumber Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cooked cucumber Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Cooked cucumber

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Foods Similar to Cooked cucumber

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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20 kcal

🥗

Potato Salad

110 kcal

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25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cooked cucumber

Can you cook cucumber?

Yes, cooked cucumber works in stir-fries, soups, and quick sautés. Its high water content makes it soften quickly, so add it toward the end of cooking when you want it to keep some bite.

Does cooked cucumber taste like zucchini?

Cooked cucumber can taste mildly similar to zucchini, but it is usually more watery and delicate. It readily takes on the flavors of garlic, herbs, sauces, and other ingredients in the dish.

How do you keep cooked cucumber from getting mushy?

To keep cooked cucumber from getting mushy, use high heat, leave the pan uncovered, and cook it briefly. Cut it into thicker pieces and avoid crowding the pan, which traps steam and releases more liquid.

Can you put cooked cucumber in a stir-fry?

Yes, cooked cucumber is a good addition to a stir-fry. Add thick slices near the end, after firmer vegetables have cooked, so the cucumber warms through without turning limp or watering down the sauce.

Should you peel cucumber before cooking it?

No, you do not have to peel cucumber before cooking it. Wash it well and leave the skin on for a firmer texture; peel it if the skin is especially thick or you prefer a softer result.

Do you need to remove cucumber seeds before cooking?

No, small cucumber seeds are fine to cook and eat. If a large cucumber has a very watery, seedy center, scoop that part out first to help the cooked dish stay less watery.

Can you roast cucumber in the oven?

Yes, you can roast cucumber, although it softens more than many roasting vegetables because it contains a lot of water. Use thick pieces, spread them in a single layer, and expect a tender rather than crisp result.

Can cooked cucumber replace zucchini in a recipe?

Sometimes, but cooked cucumber is more watery and tends to soften faster than zucchini. It can work in soups or quick sautés; for baked dishes where zucchini provides structure, drain the cucumber well first.

Can you freeze cooked cucumber?

You can freeze cooked cucumber, but it will usually thaw soft and release water. It is best used afterward in blended soups or sauces rather than dishes where you want distinct, firm pieces.

Does cooking cucumber reduce its nutrients?

Cooking can reduce some heat-sensitive vitamins, and nutrients may pass into the cooking water. Briefly sautéing or steaming cucumber, and using any liquid left in a soup or sauce, helps limit those losses.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026