Calories in Kheera (Cucumber): Nutrition, Portions, and Diet Tips
Calories in Kheera (Cucumber): Nutrition, Portions, and Diet Tips
One hundred grams of raw Kheera (Cucumber) contains 15.0 kcal. The serving used on this page is 1 cup sliced (about 100 g), and it also comes to 15.0 kcal, with protein 0.7 g, carbohydrate 3.6 g, and fat 0.1 g.
Nutrition Facts for Kheera (Cucumber)
The numbers below come from USDA FoodData Central, Cucumber, with peel, raw (fdcId 168409). Kheera (Cucumber) nutrition is very light, which is why it fits into most tracked days without much trouble. Because the serving used here is about 100 g, the per serving row matches the per 100 g row exactly, and everything is listed raw and with the peel.
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Kheera (Cucumber), per 100 g | 15.0 | 0.7 | 3.6 | 0.1 |
| Kheera (Cucumber), 1 cup sliced (about 100 g) | 15.0 | 0.7 | 3.6 | 0.1 |
Kheera (Cucumber) Portions in Pakistani Kitchens
In most Pakistani homes, kheera appears as a side salad with lunch, chopped into raita, or served in slices next to roti and daal. The serving label used here is 1 cup sliced (about 100 g), which is roughly a small plateful of fresh salad. That single serving brings 15.0 kcal, protein 0.7 g, carbohydrate 3.6 g, and fat 0.1 g, so it sits easily inside a tracked day.
The real change in calories comes from what you mix in. Plain sliced kheera is one thing. The same bowl with dahi, oil, roasted masala, peanuts, or a chaat dressing becomes heavier on paper. Log those additions as separate foods so the total stays honest. If you eat kheera more than once a day, measure each time as 1 cup sliced (about 100 g) instead of guessing from the bowl, because portion size is what decides the final number.
Kheera (Cucumber) Compared With Other Foods
For a like for like check at 100 g, Kheera (Cucumber) has 15.0 kcal, Tamatar (Tomato) has 18.0 kcal per 100 g, and Pyaaz (Onion) has 40.0 kcal per 100 g. On the plate, 1 medium tomato (about 123 g) comes to 22.1 kcal, while 1 medium onion (about 110 g) comes to 44.0 kcal. Kheera (Cucumber) calories per serving stay the lowest of the three, which helps when you want volume in a salad bowl without spending much of your daily budget. None of these is a complete meal, so the comparison only shows the energy each one brings to a mixed plate.
Is Kheera (Cucumber) Good for Weight Loss?
Kheera (Cucumber) can fit a calorie controlled diet comfortably, and that is the honest answer. It is not a food that burns fat, and no single vegetable decides the outcome on its own. Weight management depends on the total calories you eat across the day, the portions you keep, and the habits you repeat.
At 15.0 kcal per 100 g, kheera adds volume and crunch with very little energy, so many people use it to fill a plate while cutting back. The usual risk is in the extras rather than the cucumber itself, such as fried toppings, heavy dressings, or large bowls of raita. Keep the serving at 1 cup sliced (about 100 g), log it once, and let the rest of your plate decide where the day lands.
How to Eat Kheera (Cucumber) Wisely
- Measure a serving as 1 cup sliced (about 100 g) and log it once, instead of trusting your eyes on a big salad bowl.
- Keep the peel on when you can, since this data is for Cucumber, with peel, raw, and the peel adds crunch to the plate.
- Write down what you add, such as dahi, oil, lemon, chaat masala, or peanuts, because those extras change the calorie total.
- Spread servings across the day rather than eating one very large bowl at dinner, and balance them with a protein source and a measured portion of roti or rice.
Who Should Be Careful
If you live with diabetes, are pregnant, or have a kidney or heart condition, ask a qualified doctor before making big changes to your diet. This page holds general information only. Anyone on a meal plan set by a professional, or who needs to watch fluids or minerals closely, should check with that professional before adding large amounts of any single food.
FAQ
How many calories are in Kheera (Cucumber)? One hundred grams has 15.0 kcal, and 1 cup sliced (about 100 g) also has 15.0 kcal. The macronutrients are protein 0.7 g, carbohydrate 3.6 g, and fat 0.1 g.
What are Kheera (Cucumber) calories per serving? The serving used on this page is 1 cup sliced (about 100 g), and it comes to 15.0 kcal. Since that serving is about 100 g, it matches the per 100 g figure exactly.
Is Kheera (Cucumber) good for weight loss? It can fit a calorie controlled diet, because 15.0 kcal per 100 g is a small spend for a full plate. Portion size and the foods you eat with it decide the outcome more than the cucumber alone.
If weight management is the goal, our calorie calculator can help plan the day, and Active Detox is available at Clinicaly with the rest of our all products range. You can also browse more Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact our team.
Data source: USDA FoodData Central, Cucumber, with peel, raw, fdcId 168409. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.