Cucumber Nutrition Facts: Cucumber Calories and Health Benefits of Cucumbers

We may earn a commission if you make a purchase through one of our links. The newsroom and editorial staff were not involved in the creation of this content.

Cucumbers are one of the best additions to your diet. Cucumber calories are extremely low and there are multiple health benefits of cucumbers. Here we look in detail at cucumber nutrition and the reasons why you should eat them often.

Cucumber Overview

Cucumbers are long, slender, green fruit grown on vines in various shapes and sizes. Although they are, botanically speaking, fruits and members of the same family as pumpkins and watermelons, most people consider them vegetables.

The cucumber originated in India and has a flavor a little bit like melon — but may also be slightly bitter at times. The nutritional value of cucumbers features a high concentration of valuable nutrients, specific plant components, and antioxidants, which may assist in treating some ailments and even help prevent others.

Cucumber nutrition is excellent for boosting hydration and aiding in weight loss since the nutritional value of cucumbers is low in cucumber calories, contains a good quantity of water, and contains soluble fiber. Because of these characteristics, the nutritional value of cucumbers is plentiful.

Are Cucumbers Good for You?

You may be wondering about the nutritional value of cucumbers given that they are 95% water. Cucumber nutrition is a good source of potassium, as well as vitamins K and C. Cucumber calories also contain several phytochemicals with potential health advantages.

Health Benefits of Cucumbers

Cucumber calories are mostly water, which is one of the benefits of cucumbers to help you stay hydrated throughout the day [1]. In addition, the additional fiber that you get from the nutritional value of cucumbers might help you maintain regular bowel movements and steer clear of constipation. Vitamin K assists in blood clotting and supports bone health.

Vitamin A is essential for several bodily functions, including reproduction, maintenance of healthy eyesight, and the immune system. In addition, it ensures that organs such as your heart, kidneys, and lungs function perfectly.

Cucumber calories, in addition to being rich in vitamins and minerals, also contain various other compounds that are being investigated for their potential medicinal use. The health benefits of cucumbers are many; here are just a few.

1. Cucumber Calories Are High In Nutrients

The gourd, or Cucurbitaceae, the family comprises pumpkins, melons, squash, and cucumbers. In addition to being rich in potassium and vitamins C and K, the nutritional value of cucumbers is also an excellent source of the mineral sodium [2].

There are around eight cucumber calories in a serving size of a cucumber, equal to half a cup. They are mostly water and include trace levels of vitamins K and A, although the vitamin content is low. In addition, cucumber calories contain several phytonutrients, which are plant compounds known as lignans.

The nutritional value of the cucumbers below can be found in one raw medium-sized cucumber that has not been peeled:

• Potassium: 12% of the recommended daily value (DV)
• Fiber: 2 grams
• Total fat: 0 grams
• Protein: 3 grams
• Carbs: 6 grams
• Cucumber calories: 30 kcal
• Manganese: 9% of the DV
• Vitamin C: 10% of the DV
• Vitamin K: 57% of the DV
• Magnesium: 9% of the DV

Eating cucumbers without peeling them allows you to get the most out of cucumber nutrition. If you peel them, you lose some good fiber and nutrients.

2. Cucumber Nutrition Contains Antioxidants

Antioxidants are chemicals that prevent oxidation, a chemical process that results in the formation of highly reactive atoms with unpaired electrons and is referred to as free radicals [3].

The buildup of these potentially dangerous free radicals has been linked to several different forms of chronic disease.

Cancer, heart, lung, and autoimmune diseases have all been linked to oxidative stress caused by free radicals. Cucumbers are among the many fruits and vegetables that are particularly abundant in the beneficial antioxidants that have been shown to lower the incidence of various illnesses [4,5].

3. Cucumber Nutrition Promotes Hydration

Water is essential to the operation of your body and plays several jobs that are very significant. It plays a role in maintaining a constant body temperature and moving metabolic byproducts and essential nutrients across the body [6].

Adequate hydration may influence not only one’s physical performance but also one’s metabolism [7,8]. Because of their high water content (approximately 95%), the nutritional value of cucumbers is an excellent option when looking for foods to consume to stay hydrated.

Being adequately hydrated is one of the benefits of cucumbers to your whole body because cucumbers help you maintain attention, regulate body temperature, maintain healthy joints and organs, and protect them from damage.

Additionally, the nutritional value of cucumbers facilitates the elimination of waste from your body [9]. Keeping a healthy level of fluid consumption helps avoid constipation and is beneficial to the health of the digestive tract.

4. Cucumber Nutrition May Aid in Weight Loss

There are many benefits of cucumber calories in cucumber’s nutritional value. There are just 16 cucumber calories in a single serving of cucumber, equal to 104 grams, and only 45 cucumber calories in an entire 11-ounce (300-gram) cucumber nutritional value [2]. Because of this, you won’t have to worry about piling on the excess calories that might contribute to weight gain, even if you consume a lot of cucumber calories.

In addition to enhancing the taste of salads, sandwiches, and side dishes with their crisp, refreshing quality, cucumber’s nutritional value may stand in for other foods that are often higher in cucumber calories. The nutritional value of cucumbers may help with weight loss because of their high water content, which is filling but low in calories.

5. Cucumber Nutrition Could Promote Regularity

Consuming cucumber’s nutritional value could be beneficial to maintaining regular bowel movements. Constipation is common in dehydrated people because the body’s water equilibrium is disrupted, making bowel movements more difficult.

Cucumber’s nutritional value has a lot of water, so eating them is an excellent way to stay hydrated. Maintaining an adequate water intake may improve stool consistency, reduce constipation, and contribute to regular bowel movements.

Conversely, cucumber’s nutritional value is full of fiber, which plays a role in maintaining regular bowel motions [10]. For instance, pectin, a kind of soluble fiber that is present in cucumber nutrition, may help increase the number of times per day that bowel movements occur.

6. Cucumber Nutrition Reduces Cancer Risk

Cucumber’s nutritional value contains a chemical component known as cucurbitacin, which is the subject of a significant amount of research due to the hypothesis that it may provide some degree of protection to human health [11].

There is a wide variety of cucurbitacins, all of which collaborate to slow the progression of cancer; nevertheless, breast cancer seems to be more vulnerable to the actions of these cucurbitacins [12,13].

Moreover, the flavonoid fisetin found in cucumbers has been shown to have antioxidant and anti-cancer properties. The research that has been done up to this point is encouraging, but further human studies are required to prove the benefits of cucumbers’ function in cancer prevention.

7. Cucumber Calories Improve Blood Sugar Control

Cucumbers belong to the class of non-starchy vegetables, which are among the most beneficial foods for managing diabetes. Non-starchy veggies should make up at least three to five of your daily portions, as the American Diabetes Association recommends [14].

When hunger hits, increasing your consumption of low-starch veggies will help satisfy your appetite without raising your blood sugar levels. Because of their high fiber and water content, fresh cucumbers are an excellent option for glycemic management.

Inflammation in the colon, or diverticulitis, is uncomfortable and might need medical attention. The advantages of fiber to avoid flare-ups have been the subject of studies with conflicting findings (called diverticulitis).

On the other hand, there is evidence from scientific studies that suggest increasing one’s consumption of fiber from fruits and vegetables, such as cucumbers, might reduce the risk of diverticulitis-related hospitalizations.

To be more specific, the researchers found that a decrease in risk of 30% was connected with eating an extra 8.5 grams of fiber per day from fruits and vegetables [15]. Approximately 37.3 people in the United States have diabetes [16].

According to animal research, cucumbers may help reverse diabetic indicators, as pointed out by Largeman-Roth. Cucumber nutrition, on the other hand, is not exceptionally high in carbs, as we know. This makes them an ideal diet for persons with prediabetes and diabetes since they will not affect blood sugar levels [17].

8. Cucumber Nutrition Eases Diverticulitis

If you have diverticular disease, you know how painful and uncomfortable colon inflammation may be. The advantages of fiber to avoid flare-ups have been the subject of studies with conflicting findings (called diverticulitis).

On the other hand, there is evidence from scientific studies that suggest increasing one’s consumption of fiber from fruits and vegetables, such as cucumbers, might reduce the risk of diverticulitis-related hospitalizations [18].

To be more specific, the researchers found that a decrease in risk of 30% was connected with eating an extra 8.5 grams of fiber per day from fruits and vegetables.

9. Cucumber Nutrition Supports Heart Health

Your meal will benefit from having extra fiber and potassium if you include cucumber calories. The consumption of foods high in fiber and potassium has been shown to affect satiety and the body’s cholesterol levels positively.

Folate, an essential B vitamin that lowers a person’s stroke risk, may also be found in cucumbers. Cucumbers are one of the many healthy fruits and vegetables that should be consumed daily as part of a balanced diet that includes a wide range of products to reduce the risk of cardiovascular disease.

Cucumber Types and Components

The most common kind of cucumbers are as follows:

• Pickling cucumbers are a considerably smaller kind than regular ones, and they are the sort used to produce pickles. They may range from three to seven inches, and their skin is often covered with bumps or spines.
• Cucumbers are often consumed fresh, most commonly in a salad. They may grow to lengths of at least 12 inches and often have smooth skin. Some types are referred to as “burpless” because they contain less of a plant chemical called cucurbitacin. This makes them taste milder, and it may also reduce the amount of burping you experience after eating them. You may have heard of them as “seedless cucumbers” or “European cucumbers.
• Hothouse, Salad Bush, Burpless, Straight 8, Fanfare, Marketmore76, and Bush Crop are typical slicing kinds. Other examples are Carolina, Gherkins, dill, and Bush Pickles, which are common choices for pickles.

1. Carbs

Nearly two grams of carbs and thirty-three hundredths of a gram of fiber may be found in a half cup of sliced cucumber. Cucumber nutrition contains just 0.9 grams of sugar that are naturally occurring. Because the glycemic index of cucumber is just 15, it is unlikely that eating it would cause a rise in blood sugar levels.

2. Fats

Cucumbers have just 0.1 grams of fat for every half cup of sliced cucumbers. This is hardly any fat, and almost all of the fat it does include is unsaturated, making it a potential aid in lowering cholesterol.

3. Protein

Because one serving of cucumbers only contains 0.3 grams of protein, cucumbers are not considered an excellent source of this essential nutrient. As a result, if you want to boost your protein intake—for example, if you exercise frequently—eat your cucumber calories with high-protein items such as meat, nuts, and seeds.

4. Vitamins and Minerals

Because cucumbers have a high water content by nature, the proportion of nutrients they contain is relatively low. Despite this, they have some vitamin K, vitamin C, and potassium. In addition, cucumber includes traces of the minerals calcium, magnesium, and phosphorus, as well as vitamin A.

5. Cucumber Calories

There are just eight cucumber calories in a half-cup of peeled cucumber, equivalent to 52 grams. If you eat an entire cucumber that is about 8.25 inches long (301 grams), you will take in about 45 cucumber calories. Therefore, using this vegetable in a low-calorie diet is possible, provided you are keeping track of the number of cucumber calories you consume.

Cucumber Nutrition Adverse Effects

One of the many benefits of cucumbers is the low risk of adverse effects. One possible cause for worry is the pesticides the cultivators use. Remove the skin by peeling it off or washing it under warm running water before you consume it to ensure that your cucumber is clean.

The skin of a cucumber naturally contains a wax that protects it. Because washing cucumbers after picking them removes the natural wax coating, growers apply a synthetic version of the wax coating before shipping the cucumbers to grocery shops.

The wax makes them more shelf-stable for an extended time, but it also harbors bacteria. Peeling the cucumber’s skin before eating it may help reduce the infection, even if the wax coating itself isn’t dangerous.

On the other hand, the majority of the nutrients are found in the skin. Purchasing organic cucumbers and thoroughly cleaning them before eating them is the best choice.

You must maintain a steady consumption of vitamin K if you take the blood thinner Coumadin (also known as warfarin). Vitamin K, which is necessary for the formation of blood clots, may be found in green vegetables such as bok choy and cucumber.

Warfarin may cause vitamin K levels to drop. Therefore it’s essential to keep your vitamin K intake consistent, so your doctor can keep an eye on how the two drugs interact.

Cucumber Allergies

If you are sensitive to ragweed, eating cucumber calories may cause you to experience some of your allergy symptoms. This condition, also known as oral allergy syndrome (OAS), is brought on by the cross-reactivity between the two plants.

Cucumbers may also cause severe reactions in those who are allergic to their diet. Food allergy symptoms are many, but the most common ones include hives, disorientation, tongue swelling or neck, chest tightness, and trouble breathing [19]. Consult an allergist if you think you may be allergic to cucumbers so you can have your questions answered.

Bitterness and Burps

Cucurbitacin is the compound responsible for the bitter taste of sure cucumbers and the burping that may result from eating them. The quantity of this component in your cucumber is influenced by growing circumstances and the type of cucumber. If you’re sensitive to bitterness, try “burpless” cucumbers.

How To Prepare Cucumbers

Most individuals will clean their cucumbers, slice them, and then include them in a salad. Soak them first in salt water. Because of this, the quantity of water contained inside them will be reduced, and the cucumbers will no longer cause your salad dressing to be watery.

You can consume the skin that is on a cucumber. It will supplement your diet with fiber and vitamin A. Ensure that you wash the cucumber before consuming it.

Cucumbers are often served fresh or pickled in various dishes, ranging from salads to sandwiches, due to their mild taste profile characterized by a particular crispness and revitalizing quality.

In addition, cucumber calories are often consumed raw as a means of obtaining a low-calorie snack. Cucumbers may be combined with olive oil, hummus, salt, or salad dressing if more taste is desired.

Cucumbers are versatile vegetables that lend themselves well to various preparation methods. The following is a selection of recipes that may assist you in including cucumbers in your diet:

• 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 different fillings and condiments to create delicious canapés or make classic English cucumber sandwiches.

A refreshing cucumber salad or gazpacho may also be made by serving the cucumber calories with other fruits like melon and blending them. Drink a nice glass of water with cucumbers to help hydrate your body. During any season of the year, you may take pleasure in cucumbers prepared in several ways.

How To Choose and Store Cucumbers

Do not purchase cucumbers that are yellow, swollen, or that have bulges, sunk-in patches, or wrinkled ends while you are shopping. The overripe cucumbers will not have a pleasant flavor.

Instead, it would be best if you searched for cucumbers that are crisp, brilliant, medium to dark green, and long and slender. Signs of deterioration include any bruising or black areas on the skin.

Keep cucumbers in the crisper drawer of your refrigerator without peeling them. If the sheen comes from a wax coating, use them up quickly—waxed items lose their luster after about a week. Use them more quickly if they do not have a wax covering. They will turn mushy and limp if you leave them out for an extended time at room temperature.

Cucumber calories may be kept in the refrigerator for up to three days if placed in bags that have been perforated and placed in the crisper drawer.

After being sliced, cucumbers tend to dry up very rapidly; to prevent this, cover any exposed sections and store the cucumbers in the refrigerator until they are needed. To preserve cucumber nutrition for a more extended time, you may either pickle them in vinegar or freeze them for up to a year.

Cucumbers should be kept at a temperature of around 55 degrees Fahrenheit, but they won’t keep for very long if you keep your kitchen counter at a higher temperature. Put them on the top shelf or closer to the fridge door, where the temperature is somewhat higher.

FAQs

We look at all the details about cucumber nutrition and answer similar questions to “how many calories are in a cucumber?”

Are Cucumbers Good to Eat Everyday?

Phosphorus is an essential component for maintaining hormonal equilibrium in the body, and cucumber calories are an excellent source of this mineral.

Phosphorus is recommended to be consumed on a daily basis by adults, and cucumber calories provide around 4% of that amount. Include it in your diet on a regular basis to maintain your health and get the most out of the benefits of cucumbers.

Are Cucumber Calories Good for Weight Loss?

Because they are low in cucumber calories and contain no fat, cucumber calories are an ideal snack for people attempting to reduce their body fat percentage. Therefore, add some cucumber calories to salads or eat them on their own and season them with a splash of lemon juice, salt, and black pepper to accelerate weight loss.

How Many Calories Are in Cucumbers?

A single raw, unpeeled, medium-sized cucumber calories contain 0.2 grams of fat, six grams of carbs, and 30 cucumber calories.

Conclusion: How Many Calories Are in a Cucumber?

Cucumber calories are a tasty kitchen staple that can be enjoyed in various ways, such as slicing them up for a salad or pickling them in your preferred brine.

Any diet may benefit from including cucumber calories since they are a delicious, varied, and refreshing food option. They have a low-calorie count but are a good source of several essential vitamins and minerals, in addition to having a high proportion of water.

The fiber and water found in cucumber calories are beneficial for maintaining regular bowel movements and reducing the risk of constipation.

Consuming cucumber calories has been linked to various possible health advantages, including a reduction in blood sugar levels, more regular digestion, maintenance of a healthy weight, and balanced hydration.

Related Articles:

References:

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, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084017/.
2. “Cucumber, Peeled, Raw Nutrition Facts & Calories.” Nutrition Data Know What You Eat., http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2440/2.
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, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.
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, https://www.ncbi.nlm.nih.gov/pubmed/26193861.
5. Kumar, D, et al. “Free Radical Scavenging and Analgesic Activities of Cucumis Sativus L. Fruit Extract.” Journal of Young Pharmacists : JYP, Medknow Publications, Oct. 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019374/.
6. Jéquier, E, and F Constant. “Water as an Essential Nutrient: The Physiological Basis of Hydration.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, Feb. 2010, https://www.ncbi.nlm.nih.gov/pubmed/19724292.
7. Murray, Bob. “Hydration and Physical Performance.” Journal of the American College of Nutrition, U.S. National Library of Medicine, Oct. 2007, https://www.ncbi.nlm.nih.gov/pubmed/17921463.
8. Keller, U, et al. “Effects of Changes in Hydration on Protein, Glucose and Lipid Metabolism in Man: Impact on Health.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, Dec. 2003, https://www.ncbi.nlm.nih.gov/pubmed/14681716.
9. Arnaud, M J. “Mild Dehydration: A Risk Factor of Constipation?” European Journal of Clinical Nutrition, U.S. National Library of Medicine, Dec. 2003, https://www.ncbi.nlm.nih.gov/pubmed/14681719.
10. Xu, Lin, et al. “Clinical Benefits after Soluble Dietary Fiber Supplementation: A Randomized Clinical Trial in Adults with Slow-Transit Constipation.” Zhonghua Yi Xue Za Zhi, U.S. National Library of Medicine, 30 Dec. 2014, https://www.ncbi.nlm.nih.gov/pubmed/25623312.
11. Kaushik, Ujjwal, et al. “Cucurbitacins – an Insight into Medicinal Leads from Nature.” Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441156/.
12. Alghasham, Abdullah A. “Cucurbitacins – a Promising Target for Cancer Therapy.” International Journal of Health Sciences, Qassim University, Kingdom of Saudi Arabia, Jan. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612419/.
13. Alsayari, Abdulrhman, et al. “Isolation of Anticancer Constituents from Cucumis Prophetarum Var. Prophetarum through Bioassay-Guided Fractionation – BMC Complementary Medicine and Therapies.” BioMed Central, BioMed Central, 9 Oct. 2018, https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-018-2295-5.
14. “Non-Starchy Vegetables.” Non-Starchy Vegetables | ADA, https://diabetes.org/healthy-living/recipes-nutrition/eating-well/non-starchy-vegetables.
15. Mahmood MW, Abraham-Nordling M, Håkansson N, Wolk A, Hjern F. High intake of dietary fibre from fruit and vegetables reduces the risk of hospitalisation for diverticular disease. Eur J Nutr. 2019 Sep;58(6):2393-2400. doi: 10.1007/s00394-018-1792-0. Epub 2018 Aug 6. PMID: 30084005; PMCID: PMC6689272.
16. “National Diabetes Statistics Report.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 18 Jan. 2022, https://www.cdc.gov/diabetes/data/statistics-report/index.html.
17. A;, Dixit Y;Kar. “Protective Role of Three Vegetable Peels in Alloxan Induced Diabetes Mellitus in Male Mice.” Plant Foods for Human Nutrition (Dordrecht, Netherlands), U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/20614191/.
18. KR;, Feuerstein JD;Falchuk. “Diverticulosis and Diverticulitis.” Mayo Clinic Proceedings, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/27156370/.
19. “Introducing Allergens.” Kids Health, 18 Aug. 2021, https://kidshealth.schn.health.nsw.gov.au/hi/node/1665.