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Nutritional Value of Cucumber

Cucumber is commonly thought of as a vegetable but is good in providing multiple benefits. Eating cucumbers never disappoints you, whether it is about antioxidants, vitamins, nutrients, or minerals.  The main thing about cucumber is its high water content, sufficient for hydrating your skin and body. 

This article will help you take a closer look at the health benefits of cucumber. 

What is the Nutritional Composition of Cucumber?

In a 300-gram unpeeled fresh cucumber, you will get the following main nutrients:


  • Carbohydrates: 11 grams
  • Calories: 45
  • Fiber: 2 grams
  • Total fat: 0 grams
  • Protein: 2 grams


Some prominent vitamins and minerals present in the cucumber are:


  • Manganese: 12%
  • Vitamin K: 62%
  • Potassium: 13%
  • Vitamin C: 14%
  • Magnesium: 10%


Cucumbers mean water because about 95% of the cucumber is just water, which means it brings hydration to your body.


Another thing to remember is that the cucumber gives you maximum benefits when you eat it with the peel. So if you are taking off the peel, do remember that you are wasting the fibers and a portion of the beneficial nutrients in it. 


Health Benefits of Cucumber

Cucumber always reminds us of hydration, freshness, and glow, whether it is for our body or skin. Let us now read how a cucumber can help us in bringing health and freshness to our bodies. 

● Excellent hydration

In addition to being a good source of water, cucumbers are also a good source of vital electrolytes. In warm temperatures or after an exercise, they can help avoid dehydration. Cucumber and mint could be added to water to make it more appealing to those who don’t like it. Preventing constipation and kidney stones are just some health benefits of staying well-hydrated.


Cucumber is considered one of the best foods to eat to stay hydrated. Also,  it can help you lose weight in a very healthy manner. There are a few reasons that cucumbers might help you lose weight. First, they don’t have many calories. Each one-cup serving (104 grams) has only 16 calories, and a whole 11-ounce (300 grams) cucumber has only 45 calories. This means you can eat a lot of cucumbers without gaining weight from the extra calories.


Cucumbers can make salads, sandwiches, and side dishes taste fresher and more flavorful. They can also be used in place of foods with more calories. The high amount of water in cucumbers could also help people lose weight. One research concluded that eating foods high in water and low in calories was linked to a lower risk of heart disease.

●Brings down blood sugar

Several animal studies have discovered that cucumbers may support lower blood sugar and prevent some problems that can happen with diabetes. Blood sugar levels can be lowered and kept in check by eating cucumbers in a balanced proportion. Also, most of the changes caused by diabetes are reversed by cucumber peel, and blood sugar goes down.

● Healthy bones

Vitamin K aids in the formation of blood clots and may help maintain bone health. According to the USDA, a 142-gram cup of chopped, unpeeled, fresh cucumber offers 10.2 micrograms of vitamin K. The absorption of calcium is aided by vitamin K. Bone health can be improved with the help of these nutrients. Vitamin D present in cucumber can also help with the maintenance of healthy bones.


Cucumbers come from the plant family Cucurbitaceous, and they have a lot of cucurbitacins, which have a bitter taste. Despite their taste, their anticancer action is very well known. So if you want to stay protected from cancer just by eating something tasty, cucumber is the best thing to go for. 

●Healthy skin

Cucumber nutrients have been shown to improve skin health in several studies. Cucumber slices can be applied directly to irritated or infected skin as a cooling and soothing agent. It is effective in the treatment of sunburn. They can help reduce the appearance of puffiness around the eyes in the morning.

Nutrition Facts

Calorie information (Per 100g ) . .
Nutritional components Amount in grams Amount in % DV
Protein 0.7 g
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Calcium 1.2%
Iron 1.6%
Total Carbohydrates 3.6 g 1%
Sugars 0%
Potassium 147 mg 4%

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