Cucumber Calories, Nutrition Facts (Carbs, Proteins, Vitamin, Minerals)

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 Calories12 Kcal1%
Calories from Carbohydrates8.2 Kcal
Calories from Proteins2.4 Kcal
Calories from Fat1.4 Kcal
Calories from Saturated Fat
Calories from Trans Fat

Calories in Cucumber with Peel

Nutrients Value per 100 g% of RDA
Total Calories15 Kcal1%
Calories from Carbohydrates12.5 Kcal
Calories from Proteins1.6 Kcal
Calories from Fat0.9 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

CarbohydratesValue per 100 g% of RDA
Total Carbohydrates2.2 grams1%
Dietary Fiber0.7 grams3%
   Soluble Fiber
   Insoluble Fiber
Sugar1.4 grams
Starch0.1 grams
Monosaccharides::
   Fructose750 mg
   Glucose630 mg
   Galactose0
Disaccharides::
   Lactose0
   Maltose0
   Sucrose0
Other Carbohydrates
Cucumber without peel - Cucumber Calories
Peeled Cucumber

Carbohydrates in Cucumber with Peel

CarbohydratesValue per 100 g% of RDA
Total Carbohydrates3.6 grams1%
Dietary Fiber0.5 grams2%
   Soluble Fiber
   Insoluble Fiber
Sugar1.7 grams
Starch0.8 grams
Monosaccharides::
   Fructose870 mg
   Glucose760 mg
   Galactose0.0 mg
Disaccharides::
   Lactose0.0 mg
   Maltose10 mg
   Sucrose30 mg
Other Carbohydrates

In addition to fructose and glucose, cucumber with peel also contains maltose and sucrose however in lower quantity.

Unpeeled Cucumbers
Unpeeled Cucumbers

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.

LipidsPeeled CucumberUnpeeled Cucumber
Total Fat0.2 g0.1 g
Saturated fat00
Monounsaturated Fat00
Polyunsaturated Fat00
Cholesterol
Trans fat
Omega-3 fatty acids2 mg5 mg
Omega-6 fatty acids2 mg28 mg

Proteins in Cucumber

100 grams cucumber contains around 1% proteins of Daily Value.

NutrientsPeeled CucumberUnpeeled Cucumber
Total Protein0.6 g0.7 g
Tryptophan7 mg5 mg
Threonine12 mg19 mg
Isoleucine12 mg21 mg
Leucine25 mg29 mg
Lysine25 mg29 mg
Methionine12 mg6 mg
Cystine7 mg4 mg
Phenylalanine31 mg19 mg
Tyrosine2 mg11 mg
Valine12 mg22 mg
Arginine31 mg44 mg
Histidine2 mg10 mg
Alanine31 mg24 mg
Aspartic acid37 mg41 mg
Glutamic acid204 mg196 mg
Glycine25 mg24 mg
Proline12 mg15 mg
Serine25 mg20 mg
Hydroxyproline

Vitamins in Cucumber

Cucumber is a good source of Vitamin K. 100 grams cucumber contains:

VitaminsPeeled CucumberUnpeeled 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)
Folate14 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, IU72 IU (2% of RDA)105 IU (2% of RDA)
Vitamin A, RAE (Retinol Activity Equivalents)4 mcg5 mcg
Alpha-Carotene8 mcg11 mcg
Beta-Carotene31 mcg45 mcg
Cryptoxanthin18 mcg26 mcg
Lutein & Zeaxanthin16 mcg23 mcg
Vitamin D, IU
Vitamin E, IU
Vitamin E (Alpha Tocopherol)
Vitamin K7.2 mcg (9% of RDA)16.4 mcg (21% of RDA)
Vitamin-like Essential Nutrient::
Choline5.7 mg6 mg
Betaine0.1 mg0.1 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

MineralsPeeled CucumberUnpeeled Cucumber
Calcium, Ca14 mg16 mg
Iron, Fe0.2 mg0.3 mg
Magnesium, Mg12 mg13 mg
Phosphorus, P21 mg24 mg
Potassium, K136 mg147 mg
Sodium, Na2 mg2 mg
Zinc, Zn0.2 mg0.2 mg
Copper0.1 mg
Manganese0.1 mg0.1 mg
Selenium0.1 mcg0.3 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.

Cucumber Peel and peeled cucumber
Cucumber Peel and Peeled Cucumber

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
  1. https://ndb.nal.usda.gov/ndb/foods/show/2958
  2. https://ndb.nal.usda.gov/ndb/foods/show/2959
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