Nutrition Facts Fruit and Vegetables Cucumber Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Updated on August 17, 2021 Medically reviewed by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN on April 14, 2020 Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It's Best Storage and Food Safety How to Prepare Recipes Cucumbers are crisp and refreshing due to their high water content. However, with 95% water, you may be wondering whether they have much to offer by way of nutrition. Along with potassium and vitamins K and C, cucumbers have several phytochemicals with promising health benefits. Cucumber Nutrition Facts One-half cup of sliced cucumber (52g), with the peel, provides 8 calories, 0.3g of protein, 1.9g of carbohydrates, and 0.1g of fat. Cucumbers are a good source of potassium and vitamins K and C. The following nutrition information is provided by the USDA. Calories: 8Fat: 0.1gSodium: 1mgCarbohydrates: 1.9gFiber: 0.3gSugars: 0.9gProtein: 0.3gVitamin K: 8.5mcgVitamin C: 1.5mgPotassium: 76.4mg Carbs A half-cup of sliced cucumber has almost 2 grams of carbohydrates with 0.3 grams of fiber. There are also 0.9 grams of natural sugar in cucumber. Cucumber has a low glycemic index of 15, which means that it's not likely to raise blood sugar. Fats There is almost no fat in cucumber at 0.1 grams per half cup of slices. The small amount that it does contain is primarily unsaturated fat, which is considered the "good" fat as it may help improve cholesterol levels. Protein Cucumbers are not a good source of protein, providing just 0.3 grams per serving. Therefore, if you want to increase your intake of protein—such as if you exercise a lot—you'll want to eat your cucumber with foods that are higher in protein, like meat, nuts, and seeds. Vitamins and Minerals Cucumbers are naturally high in water so their relative concentration of nutrients is low. Nonetheless, they do contain vitamin K, vitamin C, and potassium. Cucumber also has trace amounts of calcium, magnesium, phosphorus, and vitamin A. Calories A half-cup of cucumber (52g), with the peel, provides only 8 calories. If you eat a whole cucumber that is roughly 8.25 inches in length (301g), you will consume around 45 calories. So, this vegetable fits into a low-calorie diet if you're watching your calorie intake. Summary Cucumber is a low-calorie food that is primarily water, making it great for reaching your hydration goals. This vegetable also provides some nutrients, such as potassium and vitamins K and C. Health Benefits In addition to their vitamin and mineral content, cucumbers contain unique substances that are being studied for their therapeutic effects. Here are some of the ways cucumber promotes health. Eases Diverticulitis Diverticular disease is a painful inflammation of the colon that sometimes requires hospitalization. Studies have shown mixed results on the benefits of fiber to prevent flare-ups (called diverticulitis). However, research does support the intake of fiber from fruits and vegetables, like cucumbers, to lower the likelihood of diverticulitis-related hospitalizations. Specifically, getting an additional 8.5 grams per day of fiber from fruits and vegetables was associated with a 30% risk reduction. Reduces Cancer Risk Cucurbitacins are a natural compound found in cucumbers and some other vegetables, such as squash. There are multiple variations of cucurbitacins that work together to inhibit cancer growth, and breast cancer appears to be particularly sensitive to their effects. In addition, cucumbers contain the flavonoid fisetin, which shows antioxidant and anti-cancer behavior. Although more human studies are needed to confirm the role of cucumber in cancer prevention, research thus far is promising. Improves Blood Sugar Control Cucumbers are a non-starchy vegetable, which is one of the best categories of food for managing diabetes. The American Diabetes Association recommends three to five servings of non-starchy vegetables per day, but that's just a minimum. When hunger strikes, having more non-starchy vegetables can help satisfy appetite without raising blood sugar levels. The fiber and water content of fresh cucumbers makes them an ideal choice for glycemic control. Promotes Hydration Drinking water may the most efficient way to quench your thirst, but high-water foods can also provide good hydration. Cucumbers are 95% water, making them a great way to rehydrate in hot temperatures. Snack on cucumbers after sporting events or heavy exercise to help replace the electrolytes and water your body needs. Because the interior of cucumbers can be up to 20 degrees cooler than outside temperatures, they're sure to cool you down in no time. Supports Heart Health Cucumbers are a good way to add more fiber and potassium to your meal. Fiber improves satiety and helps keep cholesterol levels down, while potassium reduces blood pressure levels. Cucumbers also provide folate, an essential B-vitamin that reduces stroke risk. It's no secret that eating a variety of fruits and vegetables every day is an effective way to prevent heart disease, and cucumbers are a refreshing option. Allergies If you're allergic to ragweed, you may notice some allergy symptoms after eating cucumber. This phenomenon is called oral allergy syndrome (OAS) and is caused by cross-reactivity between the two plants. It's also possible to have a true food allergy to cucumbers. Food allergy symptoms typically include hives, dizziness, swelling of the tongue or throat, chest tightness, and difficulty breathing. If you suspect an allergy to cucumbers, see an allergist to discuss your concerns. Adverse Effects If you take Coumadin (warfarin) as a blood thinner, it's important to keep your intake of vitamin K consistent. Green vegetables like bok choy and cucumber provide vitamin K, which is essential for blood clotting. Because it may interact with the blood-thinning effects of warfarin, maintaining roughly the same daily consumption of vitamin K can help your doctor determine the correct dosage of medication for you. Varieties There are several varieties of cucumber, some of which are better for eating fresh and others for pickling. Examples of common slicing varieties include Hothouse, Burpless, Marketmore 76, Straight 8, Salad Bush, Fanfare, and Bush Crop. For pickling, Gherkins, Dill, Carolina, and Bush Pickle are popular. When It's Best Slicing cucumbers should be between 5 and 8 inches long, while pickling cucumbers should be smaller, around 2 to 4 inches in length. Look for cucumbers that are firm and free of bruising, yellowing, or damage. Cucumbers may be harvested twice per season, in early summer and again before fall. Look for fresh cucumbers at your local farmer's market in the summertime, or find them in the supermarket year-round. Storage and Food Safety After being picked from the vine, cucumbers should be stored in the refrigerator in perforated bags for up to 3 days. Fresh cucumbers from the supermarket are usually sold in plastic wrap and can be placed in the refrigerator at home for about a week before use. Wash cucumbers well before slicing, peeling, or eating. Cucumbers tend to dry out quickly after being sliced, so cover exposed areas and place them back in the fridge for use within a few days. Cucumbers can also be pickled in vinegar or frozen for long-term storage of up to a year. How to Prepare Slice cucumbers for use in salads or as crudité to dip into spreads. Mix cucumbers with plain yogurt and dill or mint as a side dish, especially for spicy dishes. Experiment with traditional English cucumber sandwiches or make fun appetizers by topping cucumber rounds with tasty toppings. Cucumbers can also be served or blended with fruits like melon to make a cool salad or gazpacho. Hydrate your body with a refreshing glass of cucumber-infused water. Enjoy cucumber in a variety of ways, any time of the year. Recipes Healthy Cucumber Recipes to Try Hummus Tuna Cucumber Bites Watermelon Cucumber Pico de Gallo Tzatziki With Mint Low-FODMAP Greek Brown Rice Salad Easy and Light Asian Shrimp Salad Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 17 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Agriculture. FoodData Central. Cucumber, with peel, raw. Published April 1, 2019. Native Women's Association of Canada. Fact Sheet: Glycemic Index. Updated 2012. University of Michigan Health. Types of fats. Updated December 17, 2020. Feuerstein J, Falchuk K. 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