Calories in Cucumber: Nutritional facts (Carbs, Fiber, Protein, Fat) for Cucumber Types

A 100g serving of cucumber contains approximately 15 calories if peeled, and 16 calories for unpeeled.

1 kg of cucumber contains approximately 150 calories.

One medium cucumber contains approximately 30 calories, and one large cucumber (8 inches, 300g) contains 45 calories.

Cucumber offers several health benefits due to its nutritional composition:

• Hydration: Cucumbers are primarily water, helping to keep you hydrated. A medium cucumber is over 90% water, contributing significantly to daily fluid intake. Popkin et al. (2010) emphasize the importance of hydration for overall health, noting that adequate fluid intake is essential for various bodily functions.
• Source of Antioxidants: Cucumbers contain antioxidants, including vitamin C and beta-carotene, which help protect against cell damage caused by free radicals. Lobo et al. (2010) review the role of antioxidants in health and disease, highlighting their potential to reduce the risk of chronic conditions.
• Rich in Vitamin K: Cucumbers are a good source of vitamin K, which is essential for blood clotting and bone health. A 100-gram serving provides approximately 17% of the Daily Value (DV) for vitamin K. Booth (2012) discusses the importance of vitamin K for maintaining bone density and preventing fractures.
• Supports Digestive Health: Cucumbers contain fiber, which promotes healthy digestion and regular bowel movements. A 100-gram serving provides approximately 1.5 grams of fiber. Anderson et al. (1998) discuss the health benefits of dietary fiber in their review, noting its role in preventing constipation and promoting gut health.
• May Help Lower Blood Sugar: Some studies suggest that cucumbers may help lower blood sugar levels. A study by Vasanthakumar et al. (2012) found that cucumber extract had a hypoglycemic effect in diabetic rats, suggesting potential benefits for blood sugar control.

While cucumbers are generally healthy, there are a few potential downsides:

• Cucurbitacins: Cucumbers contain cucurbitacins, compounds that can cause digestive upset in some people, particularly those with sensitive stomachs. High levels of cucurbitacins can lead to bitterness and gastrointestinal discomfort.
• Pesticide Residue: Non-organic cucumbers may contain pesticide residue on their skin. Washing cucumbers thoroughly before consumption is recommended to minimize exposure to pesticides.
• Allergies: Cucumber allergies are rare but can occur in some individuals. Symptoms of a cucumber allergy may include itching, swelling, and difficulty breathing.

Yes, cucumbers can be a nutritious and beneficial part of a balanced diet for most people. They are low in calories, high in water content, and provide several essential vitamins and minerals. Consuming cucumbers can contribute to hydration, antioxidant intake, and digestive health.

No, cucumber skin is not bad for you. In fact, cucumber skin provides additional fiber, vitamins, and minerals compared to the flesh alone. However, it is important to wash cucumbers thoroughly to remove any potential pesticide residue or dirt.

There is no specific recommendation for how many cucumbers you should eat a day. A reasonable serving is one medium cucumber, which provides a good source of hydration and nutrients without excessive calories.

Most adults can safely consume 1-2 medium sized cucumbers per day as part of a balanced diet. However, individuals with sensitive stomachs may want to limit their intake due to the potential for digestive upset from cucurbitacins.

Calorie content varies slightly among cucumber types due to differences in water content, skin thickness, and seed density. English cucumbers have a higher water content and thinner skin, which means they have slightly fewer calories per 100 grams compared to American slicing cucumbers or pickling cucumbers. Specialty cucumbers like lemon cucumbers fall within a similar calorie range to other varieties. These subtle differences are unlikely to have a significant impact on overall calorie intake as part of a balanced diet.

Yes, while the differences are minimal, the macronutrient profiles of different cucumber types can vary slightly, as reflected in data from the USDA FoodData Central (n.d.). American Slicing Cucumbers, for example, have approximately 15 calories, 0.1g fat, 0.7g protein, and 3.6g carbohydrates per 100-gram serving. English Cucumbers have approximately 12 calories, 0.1g fat, 0.6g protein, and 2.2g carbohydrates per 100-gram serving. Pickling Cucumbers (Kirby) have approximately 16 calories, 0.1g fat, 0.8g protein, and 3.8g carbohydrates per 100-gram serving. These variations are primarily due to differences in water content and the relative proportions of skin, flesh, and seeds. However, the overall macronutrient profile of cucumbers remains consistent across types, characterized by a high water content and low amounts of fat, protein, and carbohydrates. 

Which Countries Consume the Most Cucumber?

The countries with the highest volumes of cucumber and gherkin consumption in 2019 were Russia, Ukraine, and Poland, collectively accounting for a significant portion of global consumption. Russia led with 1.8 million tonnes, followed by Ukraine with 1 million tonnes, and Poland with 587,000 tonnes. These three countries combined represented approximately 82% of the total global consumption of cucumbers and gherkins in 2019. Romania, Belarus, Bulgaria, and the Czech Republic lagged somewhat behind, together comprising a further 14% of global consumption. 

Cucumbers are believed to have originated in India over 3,000 years ago. From there, they spread to other parts of the world through trade and migration. Ancient civilizations in Greece and Rome cultivated cucumbers, and they were later introduced to Europe and the Americas. Today, cucumbers are grown and consumed worldwide, with China being the leading producer.