Cucumber
Around 95% water — a hydrating, crunchy vehicle for dips and salads.
Nutrition per 100 g
Standardised to 100 g of cucumber for fair comparison. Typical serving: 1 cup sliced (119 g) — 16 kcal per 119 g serving.
| Nutrient | Per 100 g | Per serving (119 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 13 kcal | 16 kcal | 100 kcal |
| Protein | 0.6 g | 0.7 g | 4.4 g |
| Carbohydrate | 3.2 g | 3.8 g | 23.8 g |
| Fat | 0.1 g | 0.1 g | 0.6 g |
| Fibre | 0.4 g | 0.5 g | 3.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cucumber, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (119 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 4 µg | 4.8 µg | <1% |
| Vitamin C | 3.2 mg | 3.8 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0.036 mg | <1% |
| Vitamin K | 7.2 µg | 8.6 µg | 6% |
| Thiamin | 0.031 mg | 0.037 mg | 3% |
| Riboflavin | 0.025 mg | 0.03 mg | 2% |
| Niacin | 0.037 mg | 0.044 mg | <1% |
| Vitamin B6 | 0.051 mg | 0.061 mg | 3% |
| Folate | 14 µg | 16.7 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.24 mg | 0.29 mg | 5% |
| Choline | 5.7 mg | 6.8 mg | 1% |
| Minerals | |||
| Calcium | 14 mg | 16.7 mg | 1% |
| Iron | 0.22 mg | 0.26 mg | 1% |
| Magnesium | 12 mg | 14.3 mg | 3% |
| Phosphorus | 21 mg | 25 mg | 2% |
| Potassium | 136 mg | 162 mg | 3% |
| Sodium | 2 mg | 2.4 mg | <1% |
| Zinc | 0.17 mg | 0.2 mg | 2% |
| Selenium | 0.1 µg | 0.12 µg | <1% |
| Copper | 0.071 mg | 0.084 mg | 8% |
| Manganese | 0.073 mg | 0.087 mg | 3% |
Source: USDA FoodData Central — Cucumber, peeled, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cucumber?
- Adds crunch and volume with virtually no calories.
- Contributes to daily fluid intake.
- Pairs with high-protein dips to make a filling snack.
How to include it
- Smash, salt and dress with vinegar and chilli oil.
- Grate into yogurt with garlic and mint for tzatziki.
- Slice into water with mint for something more interesting to drink.
Things to consider
- Very low in most nutrients — treat it as volume, not nutrition.
- Peeling removes what little fibre and vitamin K there is.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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