Cucumber — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 15 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 1 g | 3.57% |
| Sugars | 2 g | 4% |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 2 mg | 0.09% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Key takeaways
Health benefits
- High in water content, promoting hydration and supporting overall bodily functions.
- Low in calories, making them an excellent option for weight management and overall health.
- Rich in vitamins and minerals such as Vitamin K, Vitamin C, and potassium, which support overall health and well-being.
- Contains antioxidants, which help protect the body from free radicals and reduce inflammation.
- Supports digestive health with its fiber content, promoting regular bowel movements and a healthy gut microbiome.
Health risks
- Potential for pesticide residue on conventionally grown cucumbers, which can pose health risks if not properly washed or peeled.
- Digestive discomfort such as bloating or gas in some individuals, particularly when consumed in large quantities or with the peel on.
- Potential allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing, particularly in those allergic to ragweed or related plants.
- Low calorie content while beneficial for weight management, may not provide enough satiety when eaten alone, leading to potential overeating of other foods.
How to choose cucumber
When selecting cucumbers, they should be firm all around and have a bright, even green color. The skin should be smooth without any punctures or deep indentations. Gently squeeze the cucumber to ensure it is not soft at the ends.
Avoid cucumbers that have yellowing or pitting, as these are signs of overripeness or poor storage conditions. Fresh cucumbers should be crisp and refreshing with a mild, slightly sweet flavor.
How to store cucumber
Fresh cucumbers should be stored in the refrigerator's crisper drawer. Wrap them in a plastic bag to retain moisture. Properly stored, cucumbers can last up to a week.
Excess moisture can cause cucumbers to become soggy. It's best not to wash them before storage. Store them away from ethylene-producing fruits to prevent premature ripening.
✅ Extra Tip
How long does it last?
Cucumber can last for 1-2 weeks in the refrigerator. To keep it fresh, store it in a plastic bag or container with a paper towel to absorb excess moisture. For best results, keep it in the crisper drawer of the refrigerator.
What to do with leftovers?
Leftover cucumber can be used in a variety of fresh and flavorful dishes. Slice it and add to salads for a refreshing crunch, or use it as a base for cucumber sandwiches with cream cheese and herbs. Cucumber is also great in salsas, where it adds a cool contrast to spicy flavors.
Use cucumber in a smoothie with other fruits and vegetables for a hydrating drink, or mix it into a yogurt-based dip like tzatziki for a refreshing side. If you have a lot of cucumber, consider making a batch of pickled cucumbers to enjoy later, or using it in a cucumber salad with vinegar, dill, and a touch of sugar. Cucumber can also be sliced and added to water for a refreshing drink, or blended into a cold soup with mint and yogurt for a light appetizer. For a quick snack, try dipping cucumber slices in hummus or your favorite dip.
👨⚕️️ Medical disclaimer
How cucumber supports specific health conditions
Cucumbers are low in calories and high in water, promoting hydration and supporting kidney health. Their fiber content supports digestive health by aiding in bowel regularity. Cucumbers also contain antioxidants, such as vitamin C, which support immune health and protect cells from oxidative damage. Additionally, their hydrating and cooling properties help soothe the skin, making them beneficial for skin health.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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