Read about the nutrition facts, health benefits, nutritional value and calories found in Cucumbers

Cucumbers Nutrition

Cucumber: a fruit or a vegetable? This debate has been going strong ever since its discovery. But what we do know is that it is an absolutely tempting and nutritive food. Scientifically classified as a fruit and commonly eaten as a vegetable, the cucumber is a wonderful, low-calorie food that is power-packed with numerous nutrients in the form of water and electrolytes. The best way to beat the scorching summer heat is to munch on a few slices of cucumber or consume it as a juice. The crunchy and juicy cucumber that is believed to have originated in the northern plains of India, belong to the Cucurbitaceae family and is botanically called Cucumis sativus. This fruit-vegetable is derived from the same group as pumpkins, zucchini, melon, watermelon and other squashes. Cucumbers comprise of a dark green rind and white succulent flesh. Found in two varieties, they can either be eaten fresh or pickled (known as gherkins). Not to forget, these cucumbers are surprisingly healthy and nutritious. Read further and get an idea about their history and health benefits.



A member of the gourd family, cucumbers are believed to have been cultivated 10,000 years ago in southern Asia. From here, they were introduced to India and other parts of the continent by various explorers and travellers. There are records of cucumber cultivation in France around the 9th century, England in the 14th century and North America in mid-16th century. Sources state that cucumbers were first grown in ancient Thrace. They were later brought to Greece, Italy and China. The Romans, particularly the Roman emperor, Tiberius, consumed cucumbers during the day and night. It was during this era that the greenhouse system of producing artificial fruits and vegetables was invented. Though they were introduced to Britain only in the 14th century, it was only 250 years later that cucumbers were considered edible. Haiti was introduced to these delicious and delightful vegetables in 1494 by the Spaniards. When colonists came to America and Canada, they brought samples of cucumbers along with them and began irrigating them.


Health Benefits of Kheera (Cucumber)


  • Interestingly, cucumbers contain a relatively high amount of vitamin K, which is necessary for increasing bone mass and promoting osteotrophic activity in the joints. The vitamin is also a known remedy for limiting neuronal damage in the brain in patients with Alzheimer’s disease.

  • 96% of cucumbers comprise of water and this liquid is regarded more nutritious compared to ordinary water. As such, cucumbers help in keeping the body hydrated and regulating its temperature. They assist in eliminating toxic elements by flushing them out.

  • Cucumber juice contains high amounts of potassium, magnesium and some traces of sodium. When these compounds come together, they regulate the levels of blood pressure. Thus, cucumber makes an excellent remedy in treating both low and high blood pressure.

  • Cucumber juice is alkaline in nature, owing to the presence of several minerals. This is effective in curing acidity by neutralizing the pH content. Besides being a cooling remedy, cucumbers provide soothing effects to gastric ulcers.

  • Cucumbers contain silicon and sulphur, which are highly effective in stimulating healthy hair growth. Combine equal portions of cucumber juice with the juices of carrot, lettuce or spinach and consume.

  • A particular kind of hormone is required by the pancreas to produce more insulin. Cucumbers contain that component in abundance. Also, they contain nutrient carbohydrates that can be digested easily. In short, cucumbers can be conveniently consumed by diabetics.

  • Exceptionally rich in minerals, cucumber is a natural source of antioxidants. Besides, the natural salt and vitamin content is excellent for cell growth.

  • Cucumbers are great foods to lose weight. The high water content and almost low calories makes it a top contender on the weight loss diet plan. Not to forget, this fruit suppresses hunger pangs and cravings.

  • Studies show that consumption of cucumbers help in regulating uric acid, which in turn, are extremely useful for preventing the formation of bladder stones. They act as diuretics and thus, act as a cleansing agent removing wastes from the body.

  • The hard skin of cucumber contains silica, which is essential for maintaining the connective tissue in the skin. This leads to healthier skin, cartilage, bone, tendons, ligaments and muscles.

  • Cucumbers are known to cure skin problems such as sunburns and bags under the eyes.

  • When combined with olive oil, cucumber works as an excellent cure for blackheads, acne, boils and other skin diseases. Due to the presence of vitamins A, B and C, regular consumption of cucumbers result in a healthy and glowing skin.


Nutritional Value & Calories In Cucumber

Amount: 1 cup

Total Weight: 133 g


Basic Components

825 mg
126 g
0.5 g
19 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
3.9 g
Dietary Fiber
798 mg
605 mg
2 g

Fats & Fatty Acids

Total Fat
180 mg
Saturated Fat
33 mg
Monounsaturated Fat
4.7 mg
Polyunsaturated Fat
23 mg
Omega-3 Fatty Acids
4.7 mg
Omega-6 Fatty Acids
20 mg
Vitamin A
118 IU
Vitamin C
4 mg
Vitamin E
40 mcg
Vitamin K
16 mcg
39 mcg
39 mcg
90 mg
Vitamin B6
61 mcg
14 mcg
Pantothenic Acid
332 mcg
8 mg
0.13 mg
20 mg
333 mcg
17 mg
30 mg
188 mg
2.7 mg
246 mcg
74 mcg
101 mcg
0.27 mcg
1.7 mcg

How many calories in cucumbers (per 100 gm)

Cucumbers have about 15 calories per 100 gm of weight.


How to Buy Cucumbers


  • Choosing fresh cucumbers is a tricky task as they are heat-sensitive. Therefore, pick up these fruits from the cold storage.

  • The cucumbers must be bright and medium to dark green in colour. They must be firm, stout and rounded at the edges.

  • Never buy overly mature or yellow coloured cucumbers as these contain insoluble fibers and mature seeds. Also avoid those with wrinkled ends as this is a sign of dehydration.


Cucumber Storage Tips


  • Thoroughly wash cucumbers under running water to ensure that they are devoid of dust and pesticides.

  • Cucumbers must be consumed within a few days from purchase or kept in the refrigerator.

  • Do not leave cucumbers at room temperature for prolonged durations as they become limp and wilted.  

  • If you need to store a half used cucumber then wrap it with plastic sheet and put it in sealed container in the refrigerator. This way, the cucumber will not dry out and retain its water content. However, it is best to use such cucumbers within one to two days, for maximum health benefits.

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