Cucumber is a low-calorie and water-rich food. Peeled cucumber contains around 96.7% water and unpeeled cucumber contains around 95% water. However, the major cucumber benefit is 250 grams cucumber with peel provides 52.5% Vitamin K of daily value. However, cucumber without peel provides 22.5% Vitamin K. The second major constituent is Vitamin C and then potassium and manganese according to daily values. 250 grams unpeeled cucumber provides 15% Vitamin C, 12% Potassium and 12% Manganese of recommended dietary allowance (RDA).
How many Calories in a Cucumber
100 grams raw, peeled cucumber provides 12 calories and unpeeled cucumber provides 15 calories. Find here how many Calories in a Cucumber (peeled and unpeeled):
Calories in Peeled Cucumber
The details of Calories in Cucumber without Peel are given below:
| Nutrients | Value per 100 g | % of RDA |
| Total Calories | 12 Kcal | 1% |
| Calories from Carbohydrates | 8.2 Kcal | – |
| Calories from Proteins | 2.4 Kcal | – |
| Calories from Fat | 1.4 Kcal | – |
| Calories from Saturated Fat | – | – |
| Calories from Trans Fat | – | – |
Calories in Cucumber with Peel
| Nutrients | Value per 100 g | % of RDA |
| Total Calories | 15 Kcal | 1% |
| Calories from Carbohydrates | 12.5 Kcal | – |
| Calories from Proteins | 1.6 Kcal | – |
| Calories from Fat | 0.9 Kcal | – |
| Calories from Saturated Fat | – | – |
| Calories from Trans Fat | – | – |
How many calories does a whole cucumber contain?
The medium cucumber of 8.5 inches weighing around 300 grams contains 45 calories.
Carbs in Cucumbers
There are 2.2 grams total carbs in 100 grams cucumber without peel and 3.6 grams carbs in unpeeled cucumber. The carbohydrates account for around 1% of daily requirement. There is 0.5 grams fiber in cucumber with peel and 0.7 grams in the peeled cucumber. The details of carbohydrates in cucumber is given below:
Carbohydrates in Peeled Cucumber
| Carbohydrates | Value per 100 g | % of RDA |
| Total Carbohydrates | 2.2 grams | 1% |
| Dietary Fiber | 0.7 grams | 3% |
| Soluble Fiber | – | – |
| Insoluble Fiber | – | – |
| Sugar | 1.4 grams | – |
| Starch | 0.1 grams | – |
| Monosaccharides | : | : |
| Fructose | 750 mg | – |
| Glucose | 630 mg | – |
| Galactose | 0 | – |
| Disaccharides | : | : |
| Lactose | 0 | – |
| Maltose | 0 | – |
| Sucrose | 0 | – |
| Other Carbohydrates | – | – |
Carbohydrates in Cucumber with Peel
| Carbohydrates | Value per 100 g | % of RDA |
| Total Carbohydrates | 3.6 grams | 1% |
| Dietary Fiber | 0.5 grams | 2% |
| Soluble Fiber | – | – |
| Insoluble Fiber | – | – |
| Sugar | 1.7 grams | – |
| Starch | 0.8 grams | – |
| Monosaccharides | : | : |
| Fructose | 870 mg | – |
| Glucose | 760 mg | – |
| Galactose | 0.0 mg | – |
| Disaccharides | : | : |
| Lactose | 0.0 mg | – |
| Maltose | 10 mg | – |
| Sucrose | 30 mg | – |
| Other Carbohydrates | – | – |
In addition to fructose and glucose, cucumber with peel also contains maltose and sucrose however in lower quantity.
Fats in Cucumber
Cucumber contains an insignificant amount of fats. The peeled raw cucumber provides 0.2 grams total fat and unpeeled raw cucumber provides 0.1 grams fat. However, total omega-6 fatty acids are higher in unpeeled cucumber.
| Lipids | Peeled Cucumber | Unpeeled Cucumber |
| Total Fat | 0.2 g | 0.1 g |
| Saturated fat | 0 | 0 |
| Monounsaturated Fat | 0 | 0 |
| Polyunsaturated Fat | 0 | 0 |
| Cholesterol | – | – |
| Trans fat | – | – |
| Omega-3 fatty acids | 2 mg | 5 mg |
| Omega-6 fatty acids | 2 mg | 28 mg |
Proteins in Cucumber
100 grams cucumber contains around 1% proteins of Daily Value.
| Nutrients | Peeled Cucumber | Unpeeled Cucumber |
| Total Protein | 0.6 g | 0.7 g |
| Tryptophan | 7 mg | 5 mg |
| Threonine | 12 mg | 19 mg |
| Isoleucine | 12 mg | 21 mg |
| Leucine | 25 mg | 29 mg |
| Lysine | 25 mg | 29 mg |
| Methionine | 12 mg | 6 mg |
| Cystine | 7 mg | 4 mg |
| Phenylalanine | 31 mg | 19 mg |
| Tyrosine | 2 mg | 11 mg |
| Valine | 12 mg | 22 mg |
| Arginine | 31 mg | 44 mg |
| Histidine | 2 mg | 10 mg |
| Alanine | 31 mg | 24 mg |
| Aspartic acid | 37 mg | 41 mg |
| Glutamic acid | 204 mg | 196 mg |
| Glycine | 25 mg | 24 mg |
| Proline | 12 mg | 15 mg |
| Serine | 25 mg | 20 mg |
| Hydroxyproline | – | – |
Vitamins in Cucumber
Cucumber is a good source of Vitamin K. 100 grams cucumber contains:
| Vitamins | Peeled Cucumber | Unpeeled Cucumber |
| Water-Soluble Vitamins | : | : |
| Vitamin B1 (Thiamine) | 2% of RDA | – |
| Vitamin B2 (Riboflavin) | 1% of RDA | – |
| Vitamin B3 (Niacin) | – | 0.1 mg |
| Vitamin B5 (Pantothenic Acid) | 0.2 mg (2%) | 0.3 mg |
| Vitamin B6 (Pyridoxine) | 0.1 mg (3%) | – |
| Vitamin B7 (Biotin) | – | – |
| Vitamin B9 (Folic Acid) | – | – |
| Folate | 14 mcg (3%) | 7 mcg |
| Vitamin B12 (Cobalamin) | – | – |
| Vitamin C (Ascorbic Acid) | 3.2 mg (5% of RDA) | 2.8 mg (5% of RDA) |
| Fat-Soluble Vitamins | : | : |
| Vitamin A, IU | 72 IU (2% of RDA) | 105 IU (2% of RDA) |
| Vitamin A, RAE (Retinol Activity Equivalents) | 4 mcg | 5 mcg |
| Alpha-Carotene | 8 mcg | 11 mcg |
| Beta-Carotene | 31 mcg | 45 mcg |
| Cryptoxanthin | 18 mcg | 26 mcg |
| Lutein & Zeaxanthin | 16 mcg | 23 mcg |
| Vitamin D, IU | – | – |
| Vitamin E, IU | – | – |
| Vitamin E (Alpha Tocopherol) | – | – |
| Vitamin K | 7.2 mcg (9% of RDA) | 16.4 mcg (21% of RDA) |
| Vitamin-like Essential Nutrient | : | : |
| Choline | 5.7 mg | 6 mg |
| Betaine | 0.1 mg | 0.1 mg |
Cucumber with peel contains 2.3 times more Vitamin K content than cucumber without peel. Cucumber provides around 5% of Vitamin C ad 2% Vitamin A of daily recommended values.
Minerals in Cucumber
| Minerals | Peeled Cucumber | Unpeeled Cucumber |
| Calcium, Ca | 14 mg | 16 mg |
| Iron, Fe | 0.2 mg | 0.3 mg |
| Magnesium, Mg | 12 mg | 13 mg |
| Phosphorus, P | 21 mg | 24 mg |
| Potassium, K | 136 mg | 147 mg |
| Sodium, Na | 2 mg | 2 mg |
| Zinc, Zn | 0.2 mg | 0.2 mg |
| Copper | 0.1 mg | – |
| Manganese | 0.1 mg | 0.1 mg |
| Selenium | 0.1 mcg | 0.3 mcg |
| Fluoride | – | – |
| Boron | – | – |
| Chloride | – | – |
| Chromium | – | – |
| Iodine | – | – |
| Molybdenum | – | – |
Cucumber provides 4% potassium content in 100 grams, with slight variation in cucumber with peel and without peel.
Nutritional Benefits of Cucumber
Overall, nutritional benefits are attributed to high Vitamin K and low calories in cucumber. Vitamin K is an essential nutrient for blood clot formation, so it helps to stop and prevent abnormal bleeding by playing role in the activation of coagulation factors. It is also beneficial for preventing and treating nosebleed and bleeding gums. It is also an important mineral for the bones.
Cucumber has cooling effects due to its high-water content. It might help to prevent sunburns and other diseases occurring due to excess heat in the body. Its cooling action is also beneficial for people with hyperacidity, heartburn, acid reflux, GERD and ulcerative colitis.
Cucumber also acts as antioxidant, antidiabetic, and antihyperlipidemic. Therefore, it prevents cellular damage by reducing free radicals. It is a good food for diabetes mellitus and people suffering from dyslipidemia and high cholesterol.
References
- https://ndb.nal.usda.gov/ndb/foods/show/2958
- https://ndb.nal.usda.gov/ndb/foods/show/2959
More about Cucumber |
| Health Benefits of Cucumber Peel |
| How Many Calories in A Cucumber |
