Cucumber Nutrition Facts: Cucumber Calories and Health Benefits of Cucumbers

Cucumber Nutrition Facts: Cucumber Calories and Health Benefits of Cucumbers
Cucumber Nutrition Facts: Cucumber Calories and Health Benefits of Cucumbers

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Cucumbers are the most effective additions to your food regimen. Cucumber energy are extraordinarily low and there are a number of well being advantages of cucumbers. Here we glance intimately at cucumber diet and the explanation why you must eat them usually.

Cucumber Overview

Cucumbers are lengthy, slender, inexperienced fruit grown on vines in varied styles and sizes. Although they’re, botanically talking, fruits and members of the identical household as pumpkins and watermelons, most individuals contemplate them greens.

The cucumber originated in India and has a taste a little bit bit like melon — however might also be barely bitter at occasions. The dietary worth of cucumbers incorporates a excessive focus of invaluable vitamins, particular plant elements, and antioxidants, which can help in treating some illnesses and even assist stop others.

Cucumber diet is glorious for reinforcing hydration and aiding in weight reduction because the dietary worth of cucumbers is low in cucumber energy, incorporates a great amount of water, and incorporates soluble fiber. Because of those traits, the dietary worth of cucumbers is plentiful.

Are Cucumbers Good for You?

You could also be questioning in regards to the dietary worth of cucumbers on condition that they’re 95% water. Cucumber diet is a good supply of potassium, in addition to nutritional vitamins Ok and C. Cucumber energy additionally comprise a number of phytochemicals with potential well being benefits.

Health Benefits of Cucumbers

Cucumber energy are principally water, which is without doubt one of the advantages of cucumbers that can assist you keep hydrated all through the day [1]. In addition, the extra fiber that you just get from the dietary worth of cucumbers would possibly show you how to keep common bowel actions and keep away from constipation. Vitamin Ok assists in blood clotting and helps bone well being.

Vitamin A is important for a number of bodily features, together with replica, upkeep of wholesome eyesight, and the immune system. In addition, it ensures that organs equivalent to your coronary heart, kidneys, and lungs perform completely.

Cucumber energy, along with being wealthy in nutritional vitamins and minerals, additionally comprise varied different compounds which can be being investigated for his or her potential medicinal use. The well being advantages of cucumbers are many; listed here are just some.

1. Cucumber Calories Are High In Nutrients

The gourd, or Cucurbitaceae, the household contains pumpkins, melons, squash, and cucumbers. In addition to being wealthy in potassium and nutritional vitamins C and Ok, the dietary worth of cucumbers can be a wonderful supply of the mineral sodium [2].

There are round eight cucumber energy in a serving measurement of a cucumber, equal to half a cup. They are principally water and embrace hint ranges of nutritional vitamins Ok and A, though the vitamin content material is low. In addition, cucumber energy comprise a number of phytonutrients, that are plant compounds often known as lignans.

The dietary worth of the cucumbers under will be present in one uncooked medium-sized cucumber that has not been peeled:

  • Potassium: 12% of the really useful day by day worth (DV)
  • Fiber: 2 grams
  • Total fats: 0 grams
  • Protein: 3 grams
  • Carbs: 6 grams
  • Cucumber energy: 30 kcal
  • Manganese: 9% of the DV
  • Vitamin C: 10% of the DV
  • Vitamin Ok: 57% of the DV
  • Magnesium: 9% of the DV

Eating cucumbers with out peeling them permits you to get probably the most out of cucumber diet. If you peel them, you lose some good fiber and vitamins.

2. Cucumber Nutrition Contains Antioxidants

Antioxidants are chemical substances that stop oxidation, a chemical course of that ends in the formation of extremely reactive atoms with unpaired electrons and is known as free radicals [3].

The buildup of those doubtlessly harmful free radicals has been linked to a number of totally different types of power illness.

Cancer, coronary heart, lung, and autoimmune ailments have all been linked to oxidative stress brought on by free radicals. Cucumbers are among the many many vegatables and fruits which can be significantly considerable within the useful antioxidants which have been proven to decrease the incidence of assorted sicknesses [4,5].

3. Cucumber Nutrition Promotes Hydration

Water is important to the operation of your physique and performs a number of jobs which can be very vital. It performs a task in sustaining a continuing physique temperature and transferring metabolic byproducts and important vitamins throughout the physique [6].

Adequate hydration might affect not just one’s bodily efficiency but additionally one’s metabolism [7,8]. Because of their excessive water content material (roughly 95%), the dietary worth of cucumbers is a wonderful choice when in search of meals to devour to remain hydrated.

Being adequately hydrated is without doubt one of the advantages of cucumbers to your entire physique as a result of cucumbers show you how to keep consideration, regulate physique temperature, keep wholesome joints and organs, and shield them from injury.

Additionally, the dietary worth of cucumbers facilitates the elimination of waste out of your physique [9]. Keeping a wholesome degree of fluid consumption helps keep away from constipation and is helpful to the well being of the digestive tract.

4. Cucumber Nutrition May Aid in Weight Loss

There are many advantages of cucumber energy in cucumber’s dietary worth. There are simply 16 cucumber energy in a single serving of cucumber, equal to 104 grams, and solely 45 cucumber energy in a whole 11-ounce (300-gram) cucumber dietary worth [2]. Because of this, you received’t have to fret about piling on the surplus energy which may contribute to weight achieve, even in the event you devour loads of cucumber energy.

In addition to enhancing the style of salads, sandwiches, and facet dishes with their crisp, refreshing high quality, cucumber’s dietary worth might stand in for different meals which can be usually increased in cucumber energy. The dietary worth of cucumbers might assist with weight reduction due to their excessive water content material, which is filling however low in energy.

5. Cucumber Nutrition Could Promote Regularity

Consuming cucumber’s dietary worth might be useful to sustaining common bowel actions. Constipation is widespread in dehydrated individuals as a result of the physique’s water equilibrium is disrupted, making bowel actions tougher.

Cucumber’s dietary worth has loads of water, so consuming them is a wonderful approach to keep hydrated. Maintaining an satisfactory water consumption might enhance stool consistency, scale back constipation, and contribute to common bowel actions.

Conversely, cucumber’s dietary worth is filled with fiber, which performs a task in sustaining common bowel motions [10]. For occasion, pectin, a sort of soluble fiber that’s current in cucumber diet, might assist improve the variety of occasions per day that bowel actions happen.

6. Cucumber Nutrition Reduces Cancer Risk

Cucumber’s dietary worth incorporates a chemical part often known as cucurbitacin, which is the topic of a major quantity of analysis as a result of speculation that it might present some extent of safety to human well being [11].

There is all kinds of cucurbitacins, all of which collaborate to gradual the development of most cancers; however, breast most cancers appears to be extra susceptible to the actions of those cucurbitacins [12,13].

Moreover, the flavonoid fisetin present in cucumbers has been proven to have antioxidant and anti-cancer properties. The analysis that has been achieved up so far is encouraging, however additional human research are required to show the advantages of cucumbers’ perform in most cancers prevention.

7. Cucumber Calories Improve Blood Sugar Control

Cucumbers belong to the category of non-starchy greens, that are among the many most useful meals for managing diabetes. Non-starchy veggies ought to make up not less than three to 5 of your day by day parts, because the American Diabetes Association recommends [14].

When starvation hits, rising your consumption of low-starch veggies will assist fulfill your urge for food with out elevating your blood sugar ranges. Because of their excessive fiber and water content material, recent cucumbers are a wonderful choice for glycemic administration.

Inflammation within the colon, or diverticulitis, is uncomfortable and would possibly want medical consideration. The benefits of fiber to keep away from flare-ups have been the topic of research with conflicting findings (referred to as diverticulitis).

On the opposite hand, there may be proof from scientific research that recommend rising one’s consumption of fiber from vegatables and fruits, equivalent to cucumbers, would possibly scale back the chance of diverticulitis-related hospitalizations.

To be extra particular, the researchers discovered {that a} lower in danger of 30% was related with consuming an additional 8.5 grams of fiber per day from vegatables and fruits [15]. Approximately 37.3 individuals within the United States have diabetes [16].

According to animal analysis, cucumbers might assist reverse diabetic indicators, as identified by Largeman-Roth. Cucumber diet, however, isn’t exceptionally excessive in carbs, as we all know. This makes them a really perfect food regimen for individuals with prediabetes and diabetes since they won’t have an effect on blood sugar ranges [17].

8. Cucumber Nutrition Eases Diverticulitis

If you’ve gotten diverticular illness, you understand how painful and uncomfortable colon irritation could also be. The benefits of fiber to keep away from flare-ups have been the topic of research with conflicting findings (referred to as diverticulitis).

On the opposite hand, there may be proof from scientific research that recommend rising one’s consumption of fiber from vegatables and fruits, equivalent to cucumbers, would possibly scale back the chance of diverticulitis-related hospitalizations [18].

To be extra particular, the researchers discovered {that a} lower in danger of 30% was related with consuming an additional 8.5 grams of fiber per day from vegatables and fruits.

9. Cucumber Nutrition Supports Heart Health

Your meal will profit from having additional fiber and potassium in the event you embrace cucumber energy. The consumption of meals excessive in fiber and potassium has been proven to have an effect on satiety and the physique’s levels of cholesterol positively.

Folate, a vital B vitamin that lowers an individual’s stroke danger, might also be present in cucumbers. Cucumbers are one of many many wholesome vegatables and fruits that needs to be consumed day by day as a part of a balanced food regimen that features a variety of merchandise to scale back the chance of heart problems.

Cucumber Types and Components

The most typical sort of cucumbers are as follows:

  • Pickling cucumbers are a significantly smaller variety than common ones, and they’re the kind used to supply pickles. They might vary from three to seven inches, and their pores and skin is usually coated with bumps or spines.
  • Cucumbers are sometimes consumed recent, mostly in a salad. They might develop to lengths of not less than 12 inches and infrequently have easy pores and skin. Some varieties are known as “burpless” as a result of they comprise much less of a plant chemical referred to as cucurbitacin. This makes them style milder, and it might additionally scale back the quantity of burping you expertise after consuming them. You might have heard of them as “seedless cucumbers” or “European cucumbers.
  • Hothouse, Salad Bush, Burpless, Straight 8, Fanfare, Marketmore76, and Bush Crop are typical slicing varieties. Other examples are Carolina, Gherkins, dill, and Bush Pickles, that are widespread selections for pickles.

1. Carbs

Nearly two grams of carbs and thirty-three hundredths of a gram of fiber could also be present in a half cup of sliced cucumber. Cucumber diet incorporates simply 0.9 grams of sugar which can be naturally occurring. Because the glycemic index of cucumber is simply 15, it’s unlikely that consuming it could trigger an increase in blood sugar ranges.

2. Fats

Cucumbers have simply 0.1 grams of fats for each half cup of sliced cucumbers. This is hardly any fats, and virtually the entire fats it does embrace is unsaturated, making it a possible support in decreasing ldl cholesterol.

3. Protein

Because one serving of cucumbers solely incorporates 0.3 grams of protein, cucumbers are usually not thought of a wonderful supply of this important nutrient. As a end result, if you wish to increase your protein consumption—for instance, in the event you train steadily—eat your cucumber energy with high-protein gadgets equivalent to meat, nuts, and seeds.

4. Vitamins and Minerals

Because cucumbers have a excessive water content material by nature, the proportion of vitamins they comprise is comparatively low. Despite this, they’ve some vitamin Ok, vitamin C, and potassium. In addition, cucumber consists of traces of the minerals calcium, magnesium, and phosphorus, in addition to vitamin A.

5. Cucumber Calories

There are simply eight cucumber energy in a half-cup of peeled cucumber, equal to 52 grams. If you eat a whole cucumber that’s about 8.25 inches lengthy (301 grams), you’ll soak up about 45 cucumber energy. Therefore, utilizing this vegetable in a low-calorie food regimen is feasible, offered you might be holding observe of the variety of cucumber energy you devour.

Cucumber Nutrition Adverse Effects

One of the numerous advantages of cucumbers is the low danger of adversarial results. One doable trigger for fear is the pesticides the cultivators use. Remove the pores and skin by peeling it off or washing it underneath heat operating water earlier than you devour it to make sure that your cucumber is clear.

The pores and skin of a cucumber naturally incorporates a wax that protects it. Because washing cucumbers after selecting them removes the pure wax coating, growers apply an artificial model of the wax coating earlier than delivery the cucumbers to grocery outlets.

The wax makes them extra shelf-stable for an prolonged time, but it surely additionally harbors micro organism. Peeling the cucumber’s pores and skin earlier than consuming it might assist scale back the an infection, even when the wax coating itself isn’t harmful.

On the opposite hand, the vast majority of the vitamins are discovered within the pores and skin. Purchasing natural cucumbers and completely cleansing them earlier than consuming them is your best option.

You should keep a gentle consumption of vitamin Ok in the event you take the blood thinner Coumadin (also referred to as warfarin). Vitamin Ok, which is important for the formation of blood clots, could also be present in inexperienced greens equivalent to bok choy and cucumber.

Warfarin might trigger vitamin Ok ranges to drop. Therefore it’s important to maintain your vitamin Ok consumption constant, so your physician can control how the 2 medication work together.

Cucumber Allergies

If you might be delicate to ragweed, consuming cucumber energy might trigger you to expertise a few of your allergy signs. This situation, also referred to as oral allergy syndrome (OAS), is introduced on by the cross-reactivity between the 2 crops.

Cucumbers might also trigger extreme reactions in those that are allergic to their food regimen. Food allergy signs are many, however the commonest ones embrace hives, disorientation, tongue swelling or neck, chest tightness, and bother respiration [19]. Consult an allergist in the event you suppose chances are you’ll be allergic to cucumbers so you possibly can have your questions answered.

Bitterness and Burps

Cucurbitacin is the compound accountable for the bitter style of positive cucumbers and the burping that will end result from consuming them. The amount of this part in your cucumber is influenced by rising circumstances and the kind of cucumber. If you’re delicate to bitterness, attempt “burpless” cucumbers.

How To Prepare Cucumbers


Most people will clear their cucumbers, slice them, after which embrace them in a salad. Soak them first in salt water. Because of this, the amount of water contained inside them can be decreased, and the cucumbers will now not trigger your salad dressing to be watery.

You can devour the pores and skin that’s on a cucumber. It will complement your food regimen with fiber and vitamin A. Ensure that you just wash the cucumber earlier than consuming it.

Cucumbers are sometimes served recent or pickled in varied dishes, starting from salads to sandwiches, as a consequence of their delicate style profile characterised by a specific crispness and revitalizing high quality.

In addition, cucumber energy are sometimes consumed uncooked as a way of acquiring a low-calorie snack. Cucumbers could also be mixed with olive oil, hummus, salt, or salad dressing if extra style is desired.

Cucumbers are versatile greens that lend themselves properly to varied preparation strategies. The following is a number of recipes that will help you in together with cucumbers in your food regimen:

  • Thai cucumber salad
  • Baked cucumber chips
  • Water flavored with strawberries, lime, cucumbers, and mint
  • Sorbet made with cucumbers and mint
  • Quick pickled cucumbers
  • Cucumber goat cheese grilled cheese

Use cucumber rounds as a base and experiment with totally different fillings and condiments to create scrumptious canapés or make traditional English cucumber sandwiches.

A refreshing cucumber salad or gazpacho might also be made by serving the cucumber energy with different fruits like melon and mixing them. Drink a pleasant glass of water with cucumbers to assist hydrate your physique. During any season of the yr, chances are you’ll have the benefit of cucumbers ready in a number of methods.

How To Choose and Store Cucumbers

Do not buy cucumbers which can be yellow, swollen, or which have bulges, sunk-in patches, or wrinkled ends while you’re purchasing. The overripe cucumbers won’t have a pleasing taste.

Instead, it could be finest in the event you looked for cucumbers which can be crisp, good, medium to darkish inexperienced, and lengthy and slender. Signs of decay embrace any bruising or black areas on the pores and skin.

Keep cucumbers within the crisper drawer of your fridge with out peeling them. If the sheen comes from a wax coating, use them up shortly—waxed gadgets lose their luster after a couple of week. Use them extra shortly if they don’t have a wax masking. They will flip mushy and limp in the event you go away them out for an prolonged time at room temperature.

Cucumber energy could also be saved within the fridge for as much as three days if positioned in luggage which have been perforated and positioned within the crisper drawer.

After being sliced, cucumbers are inclined to dry up very quickly; to forestall this, cowl any uncovered sections and retailer the cucumbers within the fridge till they’re wanted. To protect cucumber diet for a extra prolonged time, chances are you’ll both pickle them in vinegar or freeze them for as much as a yr.

Cucumbers needs to be saved at a temperature of round 55 levels Fahrenheit, however they received’t preserve for very lengthy in the event you preserve your kitchen counter at a better temperature. Put them on the highest shelf or nearer to the fridge door, the place the temperature is considerably increased.


We have a look at all the main points about cucumber diet and reply comparable inquiries to “what number of energy are in a cucumber?”

Are Cucumbers Good to Eat Everyday?

Phosphorus is an integral part for sustaining hormonal equilibrium within the physique, and cucumber energy are a wonderful supply of this mineral.

Phosphorus is really useful to be consumed every day by adults, and cucumber energy present round 4% of that quantity. Include it in your food regimen frequently to take care of your well being and get probably the most out of the advantages of cucumbers.

Are Cucumber Calories Good for Weight Loss?

Because they’re low in cucumber energy and comprise no fats, cucumber energy are a really perfect snack for individuals making an attempt to scale back their physique fats proportion. Therefore, add some cucumber energy to salads or eat them on their very own and season them with a splash of lemon juice, salt, and black pepper to speed up weight reduction.

How Many Calories Are in Cucumbers?

A single uncooked, unpeeled, medium-sized cucumber energy comprise 0.2 grams of fats, six grams of carbs, and 30 cucumber energy.

Conclusion: How Many Calories Are in a Cucumber?

Cucumber energy are a tasty kitchen staple that may be loved in varied methods, equivalent to slicing them up for a salad or pickling them in your most well-liked brine.

Any food regimen might profit from together with cucumber energy since they’re a scrumptious, diverse, and refreshing meals choice. They have a low-calorie rely however are a great supply of a number of important nutritional vitamins and minerals, along with having a excessive proportion of water.

The fiber and water present in cucumber energy are useful for sustaining common bowel actions and lowering the chance of constipation.

Consuming cucumber energy has been linked to varied doable well being benefits, together with a discount in blood sugar ranges, extra common digestion, upkeep of a wholesome weight, and balanced hydration.

Related Articles:


  1. Guelinckx, Isabelle, et al. “Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys.” Nutrients, MDPI, 14 Oct. 2016,
  2. “Cucumber, Peeled, Raw Nutrition Facts & Calories.” Nutrition Data Know What You Eat.,
  3. Pham-Huy, Lien Ai, et al. “Free Radicals, Antioxidants in Disease and Health.” International Journal of Biomedical Science : IJBS, Master Publishing Group, June 2008,
  4. Ji, L, et al. “In Vivo Antioxidant Properties of Lotus Root and Cucumber: A Pilot Comparative Study in Aged Subjects.” The Journal of Nutrition, Health & Aging, U.S. National Library of Medicine, Aug. 2015,
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  11. Kaushik, Ujjwal, et al. “Cucurbitacins – an Insight into Medicinal Leads from Nature.” Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, 2015,
  12. Alghasham, Abdullah A. “Cucurbitacins – a Promising Target for Cancer Therapy.” International Journal of Health Sciences, Qassim University, Kingdom of Saudi Arabia, Jan. 2013,
  13. Alsayari, Abdulrhman, et al. “Isolation of Anticancer Constituents from Cucumis Prophetarum Var. Prophetarum by Bioassay-Guided Fractionation – BMC Complementary Medicine and Therapies.” BioMed Central, BioMed Central, 9 Oct. 2018,
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Robert is a full-time freelance author and editor specializing within the well being area of interest and its ever-expanding sub-niches. As a meals and diet scientist, he is aware of the place to search out the sources essential to confirm well being claims.

Daniel Boyer is a working towards Doctor of drugs with a ardour for medical analysis. He focuses on molecular biology, histology, and pharmacology.

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