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 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
Cucumber without peel - Cucumber Calories
Peeled Cucumber

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.

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.

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.

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
More about Cucumber
Health Benefits of Cucumber Peel
How Many Calories in A Cucumber

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