Cucumbers have a high water content, making them crisp and refreshing. However, at 95% water, you might be wondering if they have anything to offer in terms of nutrients. Cucumbers include a number of phytochemicals that have potential health advantages in addition to potassium and vitamins K and C.
Cucumber Nutritional Information
A half-cup of sliced cucumber (52g) contains 8 calories, 0.3 grams of protein, 1.9 grams of carbs, and 0.1 grams of fat. Cucumbers are high in potassium, as well as vitamins K and C. The USDA has provided the following nutritional information.
- 8 calories
- 0.1g fat
- 1-milligram sodium
- 1.9 g carbohydrate
- 0.3 g fiber
- 0.9 g sugar
- 0.3 g protein
- 8.5 micrograms of vitamin K
- 1.5 milligrams of vitamin C
- 76.4 mg potassium
A half-cup of cucumber slices contains about 2 grams of carbs and 0.3 grams of fiber. Cucumber also contains 0.9 grams of natural sugar. Cucumber has a low glycemic index of 15,2, indicating that it will not elevate blood sugar levels.
Cucumber has nearly negligible fat, with only 0.1 gram per half cup of slices. The limited amount of fat it does have is mostly unsaturated fat, which is regarded as “healthy” fat since it may help lower cholesterol levels. 3
Cucumbers are not a high-protein food, with only 0.3 grams per serving. As a result, if you want to increase your protein intake—for example, if you exercise frequently—eat your cucumber alongside foods that are higher in protein, such as meat, nuts, and seeds.
Minerals and vitamins
Cucumbers have a high water content, hence their relative nutritional concentration is low. They do, however, contain potassium, vitamin K, and vitamin C. Cucumber is also high in calcium, magnesium, phosphorus, and vitamin A.
Cucumbers are low in calories, with only 8 calories in a half-cup (52g) with the peel. Cucumber with a length of 8.25 inches (301g) contains around 45 calories. So, if you’re limiting your calorie consumption, this vegetable fits into a low-calorie diet.
Cucumber is a low-calorie, mostly water-based food that can help you meet your hydration objectives. Potassium and vitamins K and C are among the minerals found in this crop.
Cucumbers include unique compounds that are being researched for their medicinal properties in addition to their vitamin and mineral content. Here are some of the health benefits of cucumber.
Diverticular illness is a painful colon inflammation that may necessitate hospitalization. The benefits of fiber in preventing flare-ups have been studied, but the results have been inconsistent (called diverticulitis).
However, research suggests that eating fiber-rich fruits and vegetables, such as cucumbers, can reduce the risk of diverticulitis-related hospitalizations. Specifically, consuming an additional 8.5 grams of fiber per day from fruits and vegetables was linked to a 30% reduction in risk.
Reduces The Risk Of Cancer
Cucurbitacins are a naturally occurring chemical found in cucumbers and other vegetables like squash. Cucurbitacins come in a variety of forms that work together to stop cancer from spreading, and breast cancer appears to be particularly susceptible to their effects.
Cucumbers also contain the flavonoid fisetin, which has anti-oxidant and anti-cancer properties.
Although more human studies are needed to prove cucumber’s function in cancer prevention, the evidence so far seems promising.
Controls Blood Sugar Levels.
Cucumbers are a non-starchy vegetable that is one of the finest food groups for diabetes management. The American Diabetes Association recommends three to five portions of non-starchy veggies each day8, but this is only a starting point.
More non-starchy vegetables can help satisfy hunger without boosting blood sugar levels when hunger strikes. Fresh cucumbers are an excellent alternative for glycemic management due to their high fiber and water content.
While drinking water is the most effective approach to alleviate your thirst, meals high in water can also help you stay hydrated. Cucumbers contain 95% water, making them an excellent way to rehydrate in hot weather.
Cucumbers can be eaten after sports or strenuous exercise to assist your body to replenish electrolytes and fluids. Cucumbers will quickly chill you off because their interiors can be up to 20 degrees colder than outside temperatures10.
Helps to Keep Your Heart Healthy
Cucumbers are a great method to boost your fiber and potassium intake. Fiber increases satiety and lowers cholesterol levels11, but potassium lowers blood pressure. 12
Cucumbers also contain folate, an important B vitamin that lowers the risk of stroke.
13 Cucumbers are a refreshing option. It’s no secret that eating a variety of fruits and vegetables every day is an effective approach to preventing heart disease.
If you’re allergic to ragweed, eating cucumber may cause some allergy symptoms. Cross-reactivity between the two plants causes this condition, which is known as oral allergy syndrome (OAS). 14
Cucumbers can potentially be the source of a real food allergy.
Hives, disorientation, swelling of the tongue or throat, chest tightness, and difficulty breathing are common food allergy symptoms. If you think you might have a cucumber allergy, make an appointment with an allergist to discuss your concerns.
It’s critical to maintain a constant vitamin K intake if you’re taking Coumadin (warfarin) as a blood thinner.
16 Vitamin K is found in green vegetables like bok choy and cucumber, and it is necessary for blood coagulation.
Maintaining a consistent daily intake of vitamin K, which may interfere with the blood-thinning effects of warfarin, might help your doctor decide the proper drug dosage for you.
Cucumbers come in a variety of kinds, some of which are better for eating fresh and others which are better for pickling. Hothouse, Burpless, Marketmore 76, Straight 8, Salad Bush, Fanfare, and Bush Crop are some common slicing kinds. Gherkins, Dill, Carolina, and Bush Pickle are popular pickled vegetables. 10
When It’s the Most Effective
Cucumbers for slicing should be between 5 and 8 inches long, while pickled cucumbers should be between 2 and 4 inches long.
17 Cucumbers that are firm and devoid of bruising, discoloration, or damage should be chosen.
Cucumbers can be harvested twice during the growing season, once in the early summer and once before the fall. In the summer, look for fresh cucumbers at your local farmer’s market, or buy them year-round at the store.
Food Storage and Safety
Cucumbers should be stored in perforated bags in the refrigerator for up to 3 days after being plucked from the vine.
10 Fresh cucumbers from the supermarket are normally sold wrapped in plastic and can be kept in the refrigerator for up to a week before use.
Cucumbers should be well washed before slicing, peeling, or eating. Cucumbers dry up rapidly after being sliced, so cover exposed sections with plastic wrap and store them in the refrigerator for use within a few days. Cucumbers can also be pickled in vinegar or frozen for up to a year of long-term preservation.
How to Get Ready
Cucumber slices can be used in salads or as crudité to dip into dips. As a side dish, combine cucumbers with basic yogurt and dill or mint, especially for spicy foods. Experiment with traditional English cucumber sandwiches or create amusing appetizers by sprinkling yummy toppings on cucumber rounds.
Cucumbers can also be combined with other fruits, such as melon, to make a refreshing salad or gazpacho. Drink a glass of cucumber-infused water to rehydrate your body. Cucumber can be used in a variety of ways throughout the year.