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Light, watery, low-calorie vegetable stew
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cucumber stew (240 g) has 77 calories. That works out to 32 calories per 100 g. It contains 11.5 g of carbs, 2.2 g of protein, 2.6 g of fat and 2.4 g of fiber. Its 25.2 µg of Vitamin K covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
77
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
2.2g
· 4% DV
Fat
2.6g
· 3% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 11% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 77 kcal |
| 1 tablespoon (mini) | 15 g | 5 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (small) | 180 g | 58 kcal |
| 1 serving (medium) | 250 g | 80 kcal |
| 1 cup (large) | 320 g | 102 kcal |
| 1 serving (large) | 400 g | 128 kcal |
| 1 bottle (jumbo) | 500 g | 160 kcal |
Calculated from 32 calories per 100 g.
Cucumber stew has a mild, fresh flavor, with a softer texture than raw cucumber. Onion, tomato, herbs, or lemon can give it a sweeter, tangier, or more aromatic taste, depending on the recipe.
Yes, large cucumbers can work in cucumber stew. Peel them if the skin is tough, and scoop out the mature, watery seed center if it is spongy; cut the remaining flesh into even pieces so it cooks consistently.
Usually, no. Fresh cucumber releases some liquid as it cooks, and salting it beforehand can make the stew unnecessarily salty. If your cucumber is exceptionally watery, salt the cut pieces briefly and drain them before cooking.
Cucumber stew is generally served as a vegetable dish with tender pieces, rather than as a smooth soup. You can add more liquid for a soup-like bowl, but a traditional stew-style version uses only enough liquid to cook the vegetables.
No, cucumber stew does not require tomatoes. They are a common way to add color and acidity, but you can make a simpler version with onion, oil, and herbs, then brighten it with lemon if you like.
Dill is a natural match for cucumber stew, and mint or parsley also works well. Add delicate fresh herbs near the end of cooking so their aroma stays noticeable rather than disappearing into the simmer.
Yes, cucumber stew can include meat, though many versions are meatless. Cook the meat until nearly tender before adding cucumber, which cooks much faster and can turn soft if simmered for too long.
Cucumber stew can turn mushy if the pieces are cut too small or simmered for too long. Use thicker slices and add the cucumber later in the cooking process, especially when the onion, meat, or other vegetables need more time.
Yes, cucumber stew can be eaten cold or at room temperature, particularly when made in an olive-oil style. Chill it after cooking and taste it before serving, since cold temperatures can make its seasoning seem less pronounced.
Freezing cucumber stew is not ideal because cucumber releases water and softens after thawing. Refrigerate leftovers in a covered container instead, then reheat them gently or serve them chilled; the texture will still soften somewhat over time.
Vitamins
Vitamin K
25.2µg · 21% DV
Vitamin C
7.68mg · 9% DV
B5
0.38mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Sodium
432mg · 19% DV
Potassium ⭐
372mg · 11% DV
Copper
0.1mg · 11% DV
Manganese
0.19mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 77 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cucumber stew is a home-style Turkish dish in which cucumbers are gently cooked until tender, often with onion and tomato. Recipes vary from household to household: it may be made with olive oil and herbs such as dill, or include meat. Cooking softens the cucumber’s fresh, mild flavour and leaves a light, savoury broth.
In Turkey, it is served warm or lukewarm, often alongside bread or rice as part of a meal; yogurt is another common-tasting accompaniment. Its high-water, vegetable-based character makes it a light way to add vegetables, with about 32 calories per 100 g. For a more filling plate, pair it with beans, lentils or grains; for a lighter version, use a modest amount of oil.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.38g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.