We love a vegetable-forward snack, so the best cucumbers for snacking are the ones you’ll reach for again and again. Whether you care about their crunch, their skin and seeds, or something else, here’s how common cucumber varieties compare. Veg out! 

This article comes from Nutrition Action. We don’t accept any paid advertising or corporate or government donations. Any products we recommend have been vetted by our staff and are not advertisements by the manufacturers. They’re just healthier foods we think you’d like to know about!  

First things first: Are cucumbers a healthy snack? They may not compare to, say, leafy greens or broccoli in the nutrient department, but all veggies are good veggies! And at a mere 15 calories in a cup, cucumbers are low in calorie density (calories per bite). That means they may take longer to eat—and help you feel fuller—than the same calories from processed snacks like chips or pretzels.

Make the most of the cukes at your grocery store

Typical large, dark green supermarket cucumbers (aka American cucumbers) aren’t our top pick, but they make a fine snack and often cost less than other varieties. If you like them, there’s no need to change up your cukes. And if you’re on the fence, keep these tips in mind:

Scrub or peel them 

American cucumbers have thick skin and may come coated in food-grade wax to keep them fresh and firm for longer. The wax is edible, but some people find it tough or slightly bitter. If that’s you, you can peel them or scrub them with a clean produce brush under running water.  

 Remove the seeds

American cucumbers have slightly watery cores filled with large seeds. If that bothers you, you can cut the vegetable in half lengthwise, scrape out the seeds with a spoon, then cut the seeded halves into half-moons or spears.

Our picks for the best snacking cucumber varieties

All cucumbers are healthy, so choosing the best type of cucumber for snacking has nothing to do with nutrition. What does matter? Convenience and crunch. That means little or no seeds or skin (no need for peeling or de-seeding!), plus dense, crisp flesh. These three varieties of the humble cucumber (aka Cucumis sativus) fit the bill.

1. English cucumbers

English cucumbers are thinner-skinned, sweeter-tasting, and less watery than American cucumbers. They aren’t waxed, so you don’t need to peel them. And their seeds are smaller and less noticeable, so you don’t need to remove them. Just rinse well under running water, then chop.

2. Persian or mini cucumbers

Think of Persian or “mini” cucumbers as personal-sized English cucumbers. You don’t even need to slice these 4-to-6-inch beauties if you don’t want to. Just rinse under running water, trim the ends, and take a bite. Snack time couldn’t be simpler.

When cucumbers are in season at the farmers market, keep an eye out for locally grown Persian cukes. They’re likely to be some of the crispest, most flavorful ones you can find. Mmm.

What about Kirby cucumbers, another farmers market regular? They look a bit like bumpy-skinned mini cucumbers. While they can be eaten in salads or for snacking, crispy Kirby cukes are often used for making pickles.

3. Bite-sized or ‘baby’ cucumbers

Just when we thought cucumbers couldn’t get any cuter or crunchier, companies like Mucci Farms, Sunset, and Nature Fresh Farms found a way to shrink the mini ones down to itty-bitty ones. Say hello to ultra-mini cukes with names like Cutecumber Poppers, Lil Chills, and Pop Its. Look for tubs packed with “baby” or “bite-sized” cucumbers that measure just a couple inches long. Want to grow your own? Look for Mini Muncher varieties at your garden center.

Healthy cucumber snack ideas

There’s no wrong way to add cucumbers to your quick-snack rotation, but we’ve rounded up five of our favorite ideas to get things started.

1. Hummus with cucumbers: Make your own Hummus or Zesty Cucumber Hummus from scratch or grab a store-bought tub of the chickpea dip to pair with raw vegetables like cucumber spears or minis, carrot sticks, bell pepper slices, and/or cauliflower florets. 
2. Tzatziki with just about anything: Tzatziki is a traditional Greek dip made with shredded cucumber, yogurt, garlic, fresh dill or mint, and salt. As a dip, its herby, garlicky flavor makes raw vegetables, pita triangles, or whole-grain crackers taste amazing. But dunking your snacks is only the start. Also try using a dollop of tzatziki to jazz up your lentils, chicken, falafel, sandwiches, brown rice, or bulgur. 
3. Cottage cheese with cucumbers: For an alternative to a tub of yogurt and fruit, try a savory Cottage Cheese Snack Bowl. Mix low-fat cottage cheese with a little minced chives or scallions, then top with vegetables like sliced cucumbers and halved cherry or grape tomatoes. 
4. Cucumber smoothies or slushes: Cucumbers are about 95 percent water. It’s no wonder they’re so refreshing…or that they make such a great addition to smoothies and other icy, slushy blended drinks like a Cucumber Melon Refresher. Cucumbers go great with fresh mint, fresh lime juice, or fruits that lean tropical (like pineapple, coconut water, or fresh melon).  
5. Cucumber spa water: This one’s not exactly a snack because it has next-to-no calories. But if you’re just looking for something fun to quench your thirst, there’s nothing better than homemade “spa water.” Fill a pitcher with ice water. Add some thinly sliced cucumber, thinly sliced citrus fruit (lemons, limes, oranges), and a few sprigs of mint. Store in the refrigerator, top up with ice and water as needed, and you’ll have a cool-as-a-cucumber drink on hand all day long. 

More ways to use cucumber that go beyond snacking 

Cucumber is a no-brainer vegetable to keep on hand because it’s so versatile. It’s not just a quick way to fit veggies into your snacks. It’s also a no-fuss addition to green salads, bean salads, grains, chilled peanut or sesame noodles, gazpacho, lettuce wraps, and more. But don’t just take our word for it. Try one of our can’t-miss cucumber recipes.

Salads 

• Black Lentil Tabouli 
• Chopped Crunchy Sweet & Sour Salad 
• Crispy Chicken Salad 
• Fattoush Salad with Zesty Herb Dressing 
• Retro Wedge Salad 
• Simple Chickpea Salad 
• Snap Pea & Radish Spring Salad 
• Summer Strawberry Salad

Grains 

• Chicken Tzatziki Bowl 
• Greek Farro Stuffed Tomatoes 
• Herby Summer Quinoa 
• Mango Rice Salad 
• Peanut Noodles

Lettuce wraps

• All-Things-Sesame Chicken Lettuce Wraps 
• Peanut Lettuce Wraps 
• Summer Salad Rolls

Gazpacho

• Green Gazpacho 
• Roasted Red Pepper Gazpacho