Nutrition for Cucumber

Calories, Protein, Vitamins and More


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image of cucumber source

Cucumber Nutrition Summary

One cucumber (301 grams or 0.7 lb) contains 45 calories and 2 grams of protein. Cucumber consist of 95% water, 4% carbohydrates, and less than 1% of protein or fat.

Cucumber is an excellent source of a few nutrients, including calcium and potassium. It also contains significant amounts of dietary fiber, Vitamin C, magnesium, pantothenic acid, manganese, phosphorus and Vitamin K.

In one cucumber:

  • Calories: 45
  • Protein: 2 g
  • Sugar: 5 g
  • Dietary fiber: 1.5 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 6 mg
There is no significant amounts of cholesterol in cucumber.

See the Cucumber Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cucumber, with peel, raw.

Calories in Cucumber

Cucumber has 45 calories per cucumber or 15 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

80 percent of calories in cucumber are from carbohydrates, 15% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 80% of the calories in cucumber are from carbohydrates. The carbs in cucumber are mostly in the form of dietary fiber, sugar and starch (17%, 56% and 28%). 1 cucumber has 6% of daily values or 1.5 grams of dietary fiber.

  • Dietary fiber: 1.5 g
  • Sugar: 5 g
  • Starch: 2.5 g

Calories from Fat

A small portion, or 5% the calories in cucumber are from fat. Cucumber is very low in total fat, with 0.3 grams per cucumber. It also is cholestrol free. Most of the fat in cucumber are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in cucumber.

Calories Similar to Cucumber

Some other vegetables with similar calories to cucumber by weight:

Protein in Cucumber

One cucumber has 2 grams of protein or about 4% of daily recommended intake. Cucumber is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.96 g
  • Threonine: 0.06 g
  • Isoleucine: 0.06 g
  • Leucine: 0.09 g
  • Lysine: 0.09 g
  • Phenylalanine: 0.06 g
  • Valine: 0.07 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in cucumber.

Protein Similar to Cucumber

Some other vegetables with similar amounts of protein to cucumber by weight:

Vitamins and Minerals in Cucumber

An good source of nutrients, cucumber contains abundant amounts of calcium and potassium. In fact, a single cucumber contains 19% of recommended daily values or 442.5 mg of potassium. Also an excellent source of calcium, a single cucumber contains 5% of recommended daily values or 48.2 mg of calcium.

Vitamins in cucumber (1 cucumber):
  • Vitamin a: 15.1 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 8.4 mg
  • Vitamin e: 0.1 mg
  • Folate: 21.1 ug
  • Vitamin k: 49.4 ug
Minerals in cucumber (1 cucumber):
  • Calcium: 48.2 mg
  • Potassium: 442.5 mg
  • Iron: 0.8 mg
  • Magnesium: 39.1 mg
  • Zinc: 0.6 mg
  • Selenium: 0.9 ug
  • Phosphorus: 72.2 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 18.1 mg
There is no significant amounts of pantothenic acid or vitamin b12 in cucumber.

Similar to Cucumber for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to cucumber:

Flavonoids and Carotenoids in Cucumber [3]

Cucumber contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids kaempferol. In one cucumber:

  • beta-carotene: 135 ug
  • alpha-carotene: 33 ug
  • lutein + zeaxanthin: 69 ug
  • kaempferol: 0.39 mg

Cucumber Nutrition Chart

Cucumber:

( - g )

calories
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carbohydrates
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dietary fiber
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sugar G
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saturated fat
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monounsaturated fat G
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protein
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Vitamin A
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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fluoride
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Water G
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choline
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Starch G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cucumber in Cooking

Cucumber is in the top 10% of most popular ingredients for recipes. Cucumber can be consumed raw and is often peeled, seeded, sliced or chopped before cooking or serving. Most recipes call for one or two cucumbers.

Friends and Relatives of Cucumber

Foods commonly cooked with cucumber: Other similar relatives:


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