Cucumber is known for its impressive nutritional profile and is an essential food across the globe. Learning about the calories in 100g cucumber will help you discover the health benefits of the cucumber. Through this article, we will explore the impressive profile of the cucumber along with its rich health benefits.
Calories in 100g Raw Cucumber
| Water | 96g |
| Energy | 16 Kcal |
| Protein | 0.62g |
| Total lipid (fat) | 0.18g |
| Carbohydrates | 2.95g |
| Fiber, total dietary | 0.5g |
| Total Sugars | 1.67g |
| Calcium | 16mg |
| Iron | 0mg |
| Magnesium | 10mg |
| Phosphorus | 23mg |
| Potassium | 170mg |
| Sodium | 2mg |
| Zinc | 0.2mg |
| Copper | 0.063mg |
| Selenium | 0.3µg |
| Vitamin C | 2.8mg |
| Vitamin B-6 | 0.04mg |
Source: USDA
Calories in 100g Cooked Cucumber
| Water | 92g |
| Energy | 45 Kcal |
| Protein | 0.72g |
| Total lipid (fat) | 3.2g |
| Carbohydrates | 3.37g |
| Fiber, total dietary | 0.6 g |
| Total Sugars | 1.91g |
| Calcium | 19mg |
| Iron | 0mg |
| Magnesium | 11mg |
| Phosphorus | 27mg |
| Potassium | 194mg |
| Sodium | 145mg |
| Zinc | 0.23mg |
| Copper | 0.072mg |
| Selenium | 0.3µg |
| Vitamin C | 2.7mg |
| Vitamin B-6 | 0.06mg |
Source: USDA
Nutritional Benefits of Cucumber
✅ Supports Digestive Health
Cucumber provides a decent amount of fiber and prevents constipation. Cucumber promotes gut health due to its high water content and insoluble fiber.
✅ Hydrates The Skin
Cucumber contains 96% of water and keeps the body hydrated and energetic. The high amount of water content makes it an ideal choice for glowing skin. Eating it directly or applying it to the skin can be used as a skin care remedy.
✅ Helps in Weight Management
Cucumbers are low in calories and high in water content, which ultimately keeps you full for a longer period of time and helps in reducing cravings.
✅ Good for Bone Health
Presence of Vitamin K, which keeps the bones strong and healthy. Cucumber also provides a lot of essential minerals like calcium and magnesium that are equally crucial for bone health.
✅ Regulates Blood Pressure
Cucumber regulates and may even lower the blood pressure level in the body. Research and studies suggest that cucumbers have a hypotensive effect and a diuretic effect that lowers the fluid running in the bloodstream, which ultimately can reduce the workload of the heart and lower the blood pressure.
✅ Rich in Antioxidants
Presence of flavonoids and vitamin C in cucumber protects the cells from damage and reduces the overall inflammation in the body. Studies suggest that regular consumption of flavonoid-rich foods promotes human health and well-being. Flavonoid-rich foods fight against the oxidative stress released by free radicals in the body that causes cardiovascular disease, premature aging, and deterioration in brain function. Flavonoids have been associated as protective agents against these diseases.
How to pair Cucumber with other vegetables and fruits
✅ Raita
In India, people prefer mixing curd with cucumber for a cooling effect and take it along with lunch or dinner in the summer.
✅Sandwich
Across the globe, many prefer sandwiches filled with cucumber for better taste and nutrition benefits.
✅Smoothie
In the modern era, this is a quite famous and popular way of taking a cucumber blend into a drink, optionally mixed with other fruits for instant energy.
✅ Salad
Consuming cucumber as a salad mixed with veggies like beetroot, tomatoes, and onions.
Quick Comparison
| Food Items | Calories | Protein | Carbohydrates | Fat |
| Cucumber salad, made with Italian dressing | 120 Kcal | 0.46g | 6.19g | 9.96g |
| Cucumber salad, made with sour creams or mayonnaise | 66 Kcal | 1.3 g | 3.7g | 5.18g |
| Sushi roll, vegetable | 93 Kcal | 1.8g | 17.65g | 1.47g |
Frequently Asked Questions (FAQs)
1. Is Cocumber good for overall health?
Yes, cucumber is good for overall health and well-being due to its impressive nutritional profile.
2. How many calories in 100g of cucumber?
Around ~15-20 calories in 100g of raw cucumber.
3. Does a cucumber help in hydrating the skin?
Yes, cucumber contains 96% water that hydrates the skin and body.
4. Does cucumber promote weight loss?
Yes, it can help in weight loss and management, as it is low in calories and keeps you full for a longer period of time.
5. How does cucumber help in digestion?
Contains a decent amount of insoluble fiber mixed with high water content that ultimately promotes gut health, prevents constipation, and supports the digestive system.
6. Can Cocumber be taken at night?
Yes, it can be taken at night as a salad mixed with delicious veggies.
Related Topics:
Calories in 100g Avocado
Calories in 100g Broccoli
4 Egg Whites Nutritional Value
Calories in Chicken Wings
Calories in Chicken Salad