What are calories in cucumber?

Question

Zana Brendel · Answer

Few foods, as they say, are as cool as a cucumber. A cucumber's nutritional benefits are ideal for healthy eating, because these low-calorie veggies contain many hydrating properties and valuable nutrients. In 2019, the cucumber was even elevated to the status of superfood, according to Men's Health.

There are hundreds of varieties of cucumber, and they come in dozens of colors (including white, yellow and orange according to Nutritional Outlook), but the edible types are classified as being for either slicing or pickling, according to Cornell University's Growing Guide. Slicing cucumbers are cultivated to be eaten fresh, while pickling cucumbers are intended for the brine jar — the former are also usually larger and thicker-skinned than the pickling variety.

In the United States, commonly planted varieties of slicing cucumber include Dasher, Conquistador, Slicemaster, Victory, Comet, Burpee Hybrid and Sprint, according to Gardener's Path website. Commonly planted varieties of pickling cucumber include Royal, Calypso, Pioneer, Bounty, Regal, Duke and Blitz.

While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants. Cucumbers are members of the plant family Cucurbitaceae, which also includes squashes and melons. The most common type of slicing cucumber found in a grocery store is the garden cucumber, Cucumis sativus, according to Plants For a Future.

Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits. "We should definitely seek out foods that are nutrient-rich, using the positive approach of what to put on your plate vs. what to keep off," said Angela Lemond, a Plano, Texas-based registered dietitian nutritionist. The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. "Beta carotene is an antioxidant that helps with immunity, skin, eye and the prevention of cancer," said Lemond. A study published in the Pakistan Journal of Nutrition found that cucumber seeds were a good source of minerals, and contained calcium.

"Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol," said Megan Ware, a registered dietitian nutritionist in Orlando, Florida. There are just 16 calories in a cup of cucumber with its peel (15 without). You will get about 4% of your daily potassium, 3% of your daily fiber and 4% of your daily vitamin C. They also "provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A," Ware said.

Here is everything you need to know about cucumber nutrition, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act:

Cucumbers are 95% water, according to WebMD . This makes cucumbers a great way to stay hydrated, especially during the summer.

"They say we can get 20-30 percent of our fluid needs through our diet alone, and foods like these certainly help," added Lemond. "Not only are they high in water content, they also contain important nutrients that play a part in hydration like magnesium and potassium."

Cucumbers contain two interesting phytonutrient compounds: lignans and cucurbitacins. According to a 2010 research review published in Scientific World Journal, scientists have found that, in cell culture that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival.

Cucurbitacins can also inhibits the growth of pancreatic cancer cells, according to a 2009 study published in the Journal of Cancer Research.

You've probably seen pictures of people at a spa relaxing with cucumber slices over their eyes. It turns out there's science behind this pampering ritual. Ware explained, "Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas." She also noted that high vegetable intake is associated with a healthy complexion in general.

"Foods that are high in antioxidants allow your body to function optimally. Antioxidants help prevent damage and cancer," Lemond said.

Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that in lab dishes have anti-inflammatory properties. Beta-carotene has been shown to be beneficial for vision, according to the American Optometric Association .

"Eating a variety of fruits and vegetables of all kinds is associated with a reduced risk for many health conditions, such as heart disease, diabetes, stroke and obesity," said Ware.

Potassium may be especially helpful in this regard. One cup of sliced cukes contains only about 4% of the body's daily potassium needs, but it comes with significantly fewer calories than other high-potassium foods like bananas. Potassium is an essential part of heart health, according to the American Heart Association. A 2012 study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37% and 49%, respectively, compared to those who took 1,793 mg per day.

Several studies have linked cucumber consumption to reducing hypertension. Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels), according to Today’s Dietitian. A 2017 study published in Public Health of Indonesia found that 20 elderly participants with hypertension saw a significant decrease in blood pressure after consuming cucumber juice for 12 days.

Tufts University notes that cucumbers can pack even more of a digestive punch if they are turned into pickles during a home-fermentation process. Cucumber pickles contain probiotic bacteria that promote healthy digestion and cultivating beneficial gut flora. Store-bought pickles usually do not have these bacteria because they have been boiled out.

There can be a few risks from eating cukes. Pesticide consumption is one concern. Ware explained, "The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Cucumbers are one of the fruits and vegetables that the Environmental Working Group has placed on its Dirty Dozen list, meaning the exposure to pesticide residue is high." As of 2022, cucumber was still featured on the list, this time at number 17.

Additionally, cucumbers may be waxed to help protect them during shipping. According to World's Healthiest Foods, both organic and conventionally grown cukes may be waxed, but organic ones can only use non-synthetic waxes with chemicals approved under organic regulations. For this reason and the pesticide concerns, World's Healthiest Foods encourages buying organic cucumbers. But Ware stipulated, "This does not mean you should avoid cucumbers altogether if you can't find or afford organic. The nutritional benefit of eating conventionally grown produce outweighs the risk of not eating produce at all."

Healthy as they are, you don't want to overdo it on cucumbers, said Lemond. "My recommendation is always to vary your selections. Cucumbers are great hydrating foods, so keep them in along with other plant foods that offer other benefits. Variety is always key."

Pickling is a method of preserving food — and not only cucumbers — to prevent spoiling. There are two basic types of pickles: fermented and non-fermented, according to the Exploratorium .

Fermented pickles have been soaked in brine, which is water that has been saturated with salt. The word "pickle" comes from the Dutch word pekel, which means brine. Brines can also contain other ingredients, such as vinegar, dill seed, garlic and lime. The cucumber gets pickled when bacterial fermentation occurs in the brine, creating the sour taste. Non-fermented pickles are boiled and use vinegar to create the distinctive sour taste of the pickle.

Valeria Sernas · Answer

One medium unpeeled, raw cucumber has the following: Calories: 30. Total fat: 0 grams. Carbs: 6 grams.

Prem Bauder · Answer

Though commonly thought to be a vegetable, cucumber is actually a fruit.

It's high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.

Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

This article takes a closer look at some of the top health benefits of eating cucumber.

Cucumbers are low in calories but high in many important vitamins

and minerals.

One 11-ounce (300-gram) unpeeled, raw cucumber contains the following (1):

Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.

Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water (2).

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals (3).

SUMMARY:Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.

The accumulation of these harmful free radicals can lead to several types of chronic illness (4).

In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease (4).

Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions. Try cucumber on the menu here at our wonderful Contrast Brasserie restaurant

One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.

At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status (5).

However, it's important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.

Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals (6).

SUMMARY:Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.

Water is crucial to your body's function, playing numerous important roles (7).

It is involved in processes like temperature regulation and the transportation of waste products and nutrients (7).

In fact, proper hydration can affect everything from physical performance to metabolism (8, 9).

While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food (2).

Fruits and vegetables, in particular, can be a good source of water in your diet. Try cucumber in a G&T..?

In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status (10).

Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs (2).

SUMMARY:Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.

Cucumbers could potentially help you lose weight in a few different ways.

First of all, they are low in calories.

Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories (1).

This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.

Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.

Furthermore, the high water content of cucumbers could aid in weight loss as well.

One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight (11).

SUMMARY:Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.

Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.

One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels (12).

Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar (13).

In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications (14).

However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.

SUMMARY:Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.

Eating cucumbers may help support regular bowel movements.

Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult (15).

Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity (16).

Moreover, cucumbers contain fibre, which helps regulate bowel movements.

In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.

One study had 80 participants supplement with pectin. It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health (17).

SUMMARY:Cucumbers contain a good amount of fibre and water, both of which may help prevent constipation and increase regularity.

Mild with a distinctly crisp and refreshing flavor, cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches.

Cucumbers are also often eaten raw as a low-calorie snack or can be paired with hummus, olive oil, salt or salad dressing to add a bit more flavor.

With just a bit of creativity, cucumbers can be enjoyed in many ways. How about a Hendricks and Tonic with cucumber? Or try our citrus cured Hebridean smoked salmon starter with cucumber, mascarpone and a Bloody Mary sauce?

Here are a few recipes to help incorporate cucumbers into your diet:

SUMMARY:Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavour in a variety of dishes. Or drinks.

Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet.

Bhaswati Ryan · Answer