Cucumber Nutrition Facts & Health Benefits

    Cucumber Nutrition

    Natalia Marin

    Natalia Marin
    Natalia Marin

    Updated on 11/26/2022

    Here are some facts about cucumber nutrition and its health benefits. Cucumbers' significant water gives them their characteristic crunch and reviving quality. However, considering that water makes up 95% of its composition, you might wonder if they have much to offer regarding nutritional value. Cucumbers, in addition to potassium and the vitamins K and C, also contain many phytochemicals that may positively affect one's health.

    Nutritional Information Regarding Cucumbers

    Cucumber Nutrition

    A half cup of sliced cucumber, which weighs 52 grams, contains 8 calories, 0.3 grams of protein, 1.9 grams of carbs, and 0.1 grams of fat when consumed with the peel. The nutrient profile of cucumbers reveals that they are rich in potassium and vitamins K and C. USDA published the following nutritional facts on its website.

    • Calories: 8
    • Fat: 0.1g
    • Sodium: 1mg
    • Carbohydrates: 1.9g
    • Fiber: 0.3g
    • Sugars: 0.9g
    • Protein: 0.3g​
    • Vitamin K: 8.5mcg
    • Vitamin C: 1.5mg
    • Potassium: 76.4mg
    • Vitamin B5: 0.1mg
    • Magnesium: 6.8mg

    Carbs

    Carbs

    Nearly two grams of carbohydrates and thirty-three hundredths of a gram of fiber may be found in a half cup of sliced cucumber. Cucumbers contain only 0.9 grams of sugar, which is naturally occurring. Because it has such a low glycemic index of 15.2, cucumber is hardly likely to cause an increase in one's blood sugar level.

    Fats

    Cucumbers have a meager amount of fat, with only 0.1 grams of fat per half cup of sliced cucumbers. It does include a trace amount, but most trace amount is unsaturated fat, known as the "good" fat, because it has been shown to help lower cholesterol levels.

    Protein

    Protein

    With only 0.3 grams of protein in each serving, cucumbers are not an exceptionally reliable source of this essential nutrient. Because of this, if you want to boost the amount of protein you take in — for example, if you exercise a lot — you can eat your cucumber alongside foods that are higher in protein, such as meat, nuts, and seeds. This will help you meet your goal.

    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 traces of vitamin K, vitamin C, and potassium in their makeup. In addition, cucumber includes traces of the minerals calcium, magnesium, and phosphorus, as well as vitamin A.

    Calories

    Calories

    Peeled cucumbers have only 8 or 52 grams of calories in a half cup. If you consume a whole cucumber approximately 8.25 inches long (301 grams), you will put about 45 calories into your body. Therefore, including this vegetable in a low-calorie diet is possible, provided you are keeping track of the number of calories you consume.

    Summary

    Because cucumbers are mostly composed of water and have a low-calorie count, they are an excellent meal choice to help you achieve your hydration objectives. In addition, this vegetable is a source of several essential elements, including potassium and vitamins K and C.

    Advantages To One's Health

    Advantages To One's Health

    Cucumbers, in addition to the vitamins and minerals they contain, also have unique compounds being investigated for their potential therapeutic use. The health benefits of cucumbers are numerous; here are a few of them.

    Ease The Symptoms Of Diverticulitis

    The colon's inflammation caused by diverticular disease is a painful condition that may sometimes require hospitalization. The benefits of fiber in preventing flare-ups of diverticulitis have been the subject of several studies with varying degrees of success.

    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, can reduce the risk of diverticulitis-related hospitalizations. In particular, eating an additional 8.5 grams of fiber per day from fruits and vegetables was associated with a 30% risk reduction5 in the incidence of colon cancer.

    Reduces The Potential For Cancer

    Reduces The Potential For Cancer

    Cucurbitacins are naturally occurring compounds discovered in cucumbers and other crops like squash. There are many different cucurbitacins, all of which work synergistically to suppress cancer progression, with breast cancer appearing to be especially sensitive to the effects of these cucurbitacins.

    Additionally, cucumbers contain the flavonoid fisetin, which exhibits antioxidant and anti-cancer behavior. Although additional human studies are required to prove the significance of cucumber in cancer prevention, research thus far has been encouraging.

    Improves Control Of Blood Sugar

    Improves Control Of Blood Sugar

    Cucumbers belong to the class of non-starchy vegetables, among the most beneficial foods for managing diabetes. The American Diabetes Association recommends consuming three to five servings of non-starchy veggies every day, but it is only the bare minimum.

    When hunger strikes, increasing your consumption of low-starch veggies can help satisfy your appetite without elevating your blood sugar levels. Fresh cucumbers are an excellent option for glycemic management due to their high fiber and water content.

    Helps Maintain Hydration

    Drinking water may be the most effective approach to slake your thirst, but eating meals that are high in water content can also help you stay hydrated. Because cucumbers contain nearly all water (95%), eating them is an excellent way to rehydrate when hot weather.

    Cucumbers are a great food to snack on after intense workouts or sporting events because they help your body recover the electrolytes and water it has lost. Because the inside of cucumbers can be up to 20 degrees cooler than the outside temperature, consuming them is an excellent way to reduce your body temperature quickly.

    Helps Maintain a Healthy Heart

    Helps Maintain a Healthy Heart

    Your meal will benefit from having extra fiber and potassium if you include cucumbers. While potassium lowers blood pressure, fiber makes you feel fuller for longer and helps lower cholesterol levels, while fiber also helps keep cholesterol levels down.

    It is common knowledge that consuming a wide variety of fruits and vegetables daily is one of the most effective ways to prevent heart disease, and cucumbers are a delectable choice. Folate is an important B vitamin that lowers the risk of stroke, and cucumbers are a good source of folate. It is also common knowledge that cucumbers reduce the risk of stroke.

    Allergies

    If you are sensitive to ragweed, eating cucumber may cause you to experience some of your allergy symptoms. Oral allergy syndrome, often known as OAS, is the name given to this condition, which is brought on by the cross-reactivity between the two plants.

    Cucumbers can also cause a real food allergy in some people. Food allergy symptoms are often hives, dizziness, swelling of the tongue or throat, chest tightness, and difficulty breathing. Cucumbers can cause all of these symptoms. Consult an allergist if you think you might be allergic to cucumbers so you can get your questions answered.

    Negative Repercussions

    Cucumber

    It is essential to maintain an average level of vitamin K consumption if you are using the blood-thinning medication Coumadin (warfarin).

    Vitamin K, which is necessary for the formation of blood clots, can be found in green vegetables such as bok choy and cucumber.

    Because it may interfere with the blood-thinning effects of warfarin, consuming approximately the same amount of vitamin K daily will assist your doctor in determining the appropriate medication dosage for you.

    Varieties

    There are many cucumbers, some more suitable for eating fresh, while others are better suited for pickling. Hothouse, Burpless, Marketmore 76, Straight 8, Salad Bush, Fanfare, and Bush Crop are common slicing. Other examples are Fanfare and Bush Crop. Gherkins, dill, Carolina, and Bush Pickles are common choices when it comes to pickling.

    When It Is Most Optimal

    When It Is Most Optimal

    Ensure your cucumbers are firm and do not have any bruising, yellowing, or other damage. Slicing cucumbers should be between 5 and 8 inches long, while pickling cucumbers should be shorter, approximately 2 to 4 inches in length. Look for cucumbers that are between 2 and 4 inches in length.

    The first harvest of cucumbers might occur in the early summer and then again in the late summer or early fall. You can find fresh cucumbers at your neighborhood farmer's market during the warm summer months or buy them at the grocery store any time of the year.

    Keeping Food Safe While Storing It

    Cucumbers should be kept in the refrigerator in perforated bags for up to three days after being plucked from the vine. Fresh cucumbers purchased from the grocery store are typically wrapped in plastic and can be kept in the refrigerator at home for approximately one week before being used.

    Before slicing, peeling, or eating cucumbers, it is important to wash them thoroughly. After being sliced, cucumbers tend to dry up rather rapidly; to prevent this, cover any exposed sections and store the cucumbers in the refrigerator until they are needed. To preserve cucumbers for a more extended period, you can either pickle them in vinegar or freeze them for up to a year.

    The Way To Get Ready

    The Way To Get Ready

    Cucumbers can be sliced and added to salads or used as crudité to be dipped into spreads. As a side dish, especially for spicy foods, you can make a cucumber yogurt dip by combining cucumbers, plain yogurt, and dill or mint. Experiment with the classic English cucumber sandwich, or make entertaining appetizers by topping cucumber rounds with various flavorful toppings.

    A refreshing cucumber salad or gazpacho can also be made by serving the cucumbers with other fruits like melon and blending them. Drink a nice glass of water with cucumbers to help hydrate your body. Any time of the year is an excellent time to try cucumber prepared in various ways. 

    Finally, let us know if you enjoyed this article about cucumber nutrition and its health benefits.

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