Cucumbers are 95 percent water, so they are an effective addition to a low-calorie diet. For example, if you're bored with your simple green salad, mix in sliced cucumbers to add a crisp snap. Thin cucumber slices can replace high-calorie sandwich toppings. You can even use cucumber slices in place of bread to make small sandwiches.
Nutrients
Six large cucumber slices with the peel still on provide five calories, according to the University of Illinois Extension Service. This serving size also provides 1 g dietary fiber, 1 g carbohydrates, 7 mg calcium, 3 mg vitamin C, trace amounts of protein and iron, and 70 IU vitamin A. IU stands for "international unit," and it measures the potency of a chemical. For context, males over the age of 19 require 3,000 IU of vitamin A every day, according to the National Institutes of Health.
Peel
Whenever possible, leave the green peel on the cucumber. It contains a small amount of beta-carotene, a type of pigment that your body can convert to vitamin A. It promotes good vision, eye health, a strong immune system, healthy skin and effective mucous membranes, according to the University of Maryland Medical Center.
Considerations
When food suppliers must ship cucumbers far distances, they often coat the cucumbers with wax to keep them looking fresh and ripe after the long trip. While the wax isn't dangerous, it might not taste good, so you might want to remove the peel. To avoid this problem, buy cucumbers from local sources that don't coat cucumbers with wax. This way, you don't miss out on the nutritional benefits of the peel.
Brined Cucumbers
Pickles are cucumbers that have undergone a brining and seasoning process. The ingredients used in the pickling process might change the calorie content of the cucumbers. For example, 3 1/2 oz. of dill pickles, sour pickles or sour relishes might contain 10 to 19 calories. But sweet pickles or relishes might contain 142 calories per 3 1/2 oz. serving and consist of only 62 percent water. Also, the brining process might give pickles a high sodium content. Always check the nutrition labels of pickled products if you are on a salt-restricted diet.
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