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Low-calorie, hydrating cucumber with vitamin K
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Japanese cucumber (150 g) has 23 calories. That works out to 15 calories per 100 g. It contains 5.4 g of carbs, 1 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 24.6 µg of Vitamin K covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 150 g
23
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 1 g | 2% |
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 piece (medium) | 150 g | 23 kcal |
| 50 g | 50 g | 8 kcal |
| 1 piece (small) | 75 g | 11 kcal |
| ½ piece (half) | 75 g | 11 kcal |
| 100 g | 100 g | 15 kcal |
| 1 serving (medium) | 100 g | 15 kcal |
| 1 cup (chopped) | 104 g | 16 kcal |
| 1 piece (large) | 220 g | 33 kcal |
| 1 piece (jumbo) | 300 g | 45 kcal |
Calculated from 15 calories per 100 g.
No, they are different cucumber types, although both are slim and often have tender skin. Japanese cucumbers are typically longer, while Persian cucumbers are shorter; names and varieties can overlap in shops, so appearance may vary.
Japanese cucumber salad is often made by thinly slicing the cucumber and tossing it with rice vinegar, a little sugar, and salt. For a Japanese sunomono-style salad, let the salted slices drain briefly before dressing them.
Yes, Japanese cucumber can usually replace English cucumber in salads, sandwiches, and cold dishes. It is often narrower and may have a firmer crunch, so slice it to the size your recipe calls for and adjust the amount if needed.
Usually, no. Japanese cucumber skin is generally thin and edible, so washing it well is enough for most recipes. If a particular cucumber has tough or bitter patches, peel those areas rather than removing the entire skin.
A Japanese cucumber may taste bitter when the plant has been stressed, and the bitterness can be strongest near the ends. Taste a small piece before using it; if the bitterness is strong, discard the cucumber rather than masking it.
Choose a Japanese cucumber that feels firm and has smooth, unwrinkled skin. Avoid soft ends, shriveling, or large damaged spots. A fresh one should feel substantial for its size, rather than limp or hollow.
Keep Japanese cucumber dry and unwashed in the refrigerator’s crisper drawer. A loosely wrapped paper towel can help manage moisture. Once cut, store it in a covered container in the refrigerator and use it promptly.
Yes, Japanese cucumber works well for quick pickles because its thin skin and crisp flesh take on a brine readily. Slice it, salt it briefly to draw out excess water, then add vinegar and seasonings or follow a tested preserving recipe.
Yes, but freezing makes Japanese cucumber soft and watery after thawing, so it will not keep its fresh crunch. Use thawed pieces in cooked dishes or blended preparations rather than serving them in a crisp salad.
Yes, rinse Japanese cucumber under running water before cutting or eating it, especially if you plan to keep the skin on. Rub the surface gently and dry it with a clean towel; do not use soap or detergent.
Vitamins
Vitamin K
24.6µg · 21% DV
B5
0.39mg · 8% DV
Vitamin C
4.2mg · 5% DV
Biotin
1.35µg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
221mg · 7% DV
Manganese
0.12mg · 5% DV
Phosphorus
36mg · 5% DV
Sodium
3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 23 calories in 1 piece (medium) (150 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.
Japanese cucumber is a slender, crisp cucumber variety associated with Japanese cooking. It generally has thin skin and small seeds, so it is often sliced without peeling or removing the centre.
In Japan, it appears in simple salads such as sunomono, as well as pickles; elsewhere, you can use it much like other cucumbers, in salads, sandwiches or alongside a meal. Its clean, mild flavour and crunch also make it an easy snack with a dip. Mostly water and low in calories, it contributes vitamin K. Pair it with yoghurt or a savoury dip for a more substantial snack, and slice it just before serving to keep its texture fresh.
High
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 1
Unprocessed
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.