Calories in Cucumber
Cucumber is one of the most widely cultivated vegetable which belongs to the family Cucurbitaceae. Though cucumber is actually a fruit as it contains seeds; it is counted as a vegetable due to its bitter and sour taste. The botanical name for cucumber is Cucumis sativus and it is native to Asia and Africa. Recently it has been started to be cultivated in almost all parts of the world. Squash, watermelon, pumpkin, etc are some of the vegetables that belong to this family. There are variety of cucumbers that are cultivated for preparing pickles or to be eaten in raw salad form. Cucumbers are known for their plenty of health benefits because there are very less calories in cucumber and they are rich sources of vitamin C and other important minerals. Let us take a look at nutritional facts of cucumber.
Cucumber Calories
Cucumber has always been the favorite food for calorie conscious people. 95% of a cucumber chiefly contains water and hence has good cooling properties. They make some of the best options when you want to munch on something low in calories for your snack. Cucumber when consumed without its peel contains less calories. But you should also make a note that the cucumber peel contains plenty of beneficial nutrients in it. Like in most of the vegetables, the calories in cucumber come from its carbohydrate content. The table given below provides the detailed calories in peeled and unpeeled cucumber.
| Quantity | Calories |
| 1 medium-sized, unpeeled | 40 |
| 1 cup cubed, peeled | 16 |
| 100 grams, peeled | 12 |
| 100 grams, unpeeled | 15 |
| 1 ounce, peeled | 3 |
| 1 ounce, unpeeled | 4 |
| 1/2 cup sliced, unpeeled | 8 |
| 1 slice | 1 |
Nutritional Value of Cucumbers
Cucumbers are low in fat, calories, cholesterol, sodium and high in important nutrients like vitamin C, vitamin K and minerals like potassium, magnesium, silica, etc. They are also good sources of dietary fibers which help in easy bowel movements. Since they contain maximum percentage of water they can help to lose weight. Thus when you want to increase your fiber and water intake you should consume cucumber in good quantity. The table given below provides some cucumber nutrition facts that will help you know the percent daily value that is provided by 100 grams of raw peeled cucumber.
| Nutrient | %DV |
| Vitamin A | 2% |
| Vitamin C | 5% |
| Vitamin K | 21% |
| Thiamin (Vitamin B1) | 2% |
| Riboflavin (Vitamin B2) | 2% |
| Pyridoxine (Vitamin B6) | 2% |
| Pantothenic Acid | 3% |
| Potassium | 4% |
| Manganese | 4% |
| Magnesium | 3% |
| Sodium | 0% |
| Proteins | 1% |
| Carbohydrates | 1% |
| Fats | 0% |
Health Benefits of Cucumber
Though cucumber comprises water in large amount it has number of significant health benefits. Because of its high water content it is one of the natural diuretics that help to flush out the waste from the body. The flesh of cucumber consists of vitamin C which is an immune system booster. Vitamin A and vitamin C both provide the benefits of antioxidants. Minerals like potassium and manganese are useful in regulating high blood pressure. Magnesium helps to relax the nerves and blood vessels in the body, thereby promoting good blood circulation in the body.
Connective tissues are present in all the parts of body, that include, bones, blood vessels, ligaments, tendons and cartilage. Silica is one such important mineral that helps to strengthen these connective tissues in the body. The symptoms of diseases like pancreatic disease, liver disease, kidney disease and urinary bladder disease can be reduced by consumption of cucumber. Cucumber juice is said to benefit rheumatic conditions that are result of excessive uric acid in the body. Cucumber when applied topically in form of paste or raw slices help to alleviate sunburns, puffy eyes, itchy skin, dark circles, dry skin, etc.
I hope the article has helped you to know the calories in cucumber and its nutritional value. Try to include cucumber in your salads or sandwiches or just munch a raw cucumber and enjoy the health benefits.
