Source: USDA FoodData Central · Raw, With Peel · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin K | 16.4 µg | 14% | |
| Potassium | 147 mg | 3% | |
| Vitamin C | 2.8 mg | 3% | |
| Magnesium | 13 mg | 3% | |
| Vitamin A (RAE) | 5 µg | 1% | |
| Folate (B9) | 7 µg | 2% | |
| Calcium | 16 mg | 1% | |
| Phosphorus | 24 mg | 2% | |
| Vitamin B6 | 0.04 mg | 2% | |
| Iron | 0.28 mg | 2% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 6 slices | 60g | 9 kcal | 2.2g | 1.9g | 0.1g |
| ½ cucumber | 150g | 23 kcal | 5.4g | 4.6g | 0.2g |
| ⭐ 1 whole cucumber | 301g | 45 kcal | 10.9g | 9.3g | 0.3g |
| 1 cup sliced | 119g | 18 kcal | 4.3g | 3.7g | 0.1g |
| 1 oz | 28g | 4 kcal | 1.0g | 0.9g | 0.0g |
Cucumber is 96% water — the highest water content of any common vegetable. Net carbs are 3.1g per 100g. The skin contains most of the fiber and nutrients — eating cucumber with skin is recommended.
Cucumber has the highest water content of any common vegetable at 96%. This makes it exceptionally effective for hydration — eating 300g of cucumber delivers nearly a cup of water along with electrolytes (potassium, magnesium). Research on hydration through food ('eating your water') shows that water-rich foods maintain hydration more effectively than plain water alone because they provide electrolytes alongside fluid. This makes cucumber valuable for hydration, particularly in hot weather or after exercise.
Cucumbers contain cucurbitacins — bitter triterpenoid compounds that have shown Antioxidant support properties in laboratory and animal studies. Cucurbitacin B has been found to inhibit cancer cell growth and induce apoptosis (programmed cell death) in breast, prostate, and liver cancer cell lines. Cucurbitacin E inhibits the JAK-STAT signalling pathway involved in cancer cell proliferation. While human clinical trials are lacking, the preclinical evidence is promising and cucumber consumption is associated with lower inflammation markers in population studies.
Cucumber has an extremely low glycemic index (~15) and only 2.2g of net carbs per 100g, making it one of the safest foods for blood sugar management. Research suggests cucumber extract may inhibit alpha-glucosidase — an enzyme that breaks down dietary starch into glucose. This enzyme-inhibiting effect slows glucose absorption, has a low glycaemic index. Regular cucumber consumption is associated with improved glucose tolerance in animal studies.
Cucumbers have long been used topically and consumed for skin benefits. Silica in cucumber supports collagen synthesis — the structural protein maintaining skin elasticity. Vitamin C and various antioxidants reduce oxidative damage to skin cells. The high water content supports skin hydration from within. Caffeic acid and ascorbic acid in cucumber reduce water retention in skin tissue, explaining the traditional use of cucumber slices on eyes to reduce puffiness.
Nutrition values sourced from USDA FoodData Central. Not medical advice.