Nutrients in 1 kilogram of Cucumber

Raw Whole Cucumber (Cucumis sativus).

Macros Ratio

Protein Fat Carbs

14%

81%

1 kg ▼

Macro Nutrients

Cucumber

Energy150 kcal

5.17%

Raw Whole Cucumber has 150 kcal of Energy per 1 kilogram, which is 5.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.13%

Raw Whole Cucumber has 1.1 g of Fat per 1 kilogram, which is 1.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.37 g

1.16%

Raw Whole Cucumber has 0.37 g of Saturated Fat per 1 kilogram, which is 1.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.05 g

3.13%

Raw Whole Cucumber has 0.05 g of Omega 3 per 1 kilogram, which is 3.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.65%

Raw Whole Cucumber has 0.28 g of Omega 6 per 1 kilogram, which is 1.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Whole Cucumber has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate36.3 g

28%

Raw Whole Cucumber has 36.3 g of Carbohydrate per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.7 g

23%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Whole Cucumber has 16.7 g of Sugars per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose8.7 g

12%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Whole Cucumber has 8.7 g of Fructose per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.6 g

Raw Whole Cucumber has 7.6 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.3 g

Raw Whole Cucumber has 0.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5 g

13%

Raw Whole Cucumber has 5 g of Fiber per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.5 g

11.6%

Raw Whole Cucumber has 6.5 g of Protein per 1 kilogram, which is 11.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cucumber

Vitamin A50 μg

5.56%

RAE, retinol activity equivalents

Raw Whole Cucumber has 50 μg of Vitamin A per 1 kilogram, which is 5.56% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.5%

Thiamine

Raw Whole Cucumber has 0.27 mg of Vitamin B1 per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25.4%

Riboflavin

Raw Whole Cucumber has 0.33 mg of Vitamin B2 per 1 kilogram, which is 25.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.98 mg

6.13%

Niacin, nicotinic acid, niacinamide

Raw Whole Cucumber has 0.98 mg of Vitamin B3 per 1 kilogram, which is 6.13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg

52%

Pantothenic acid

Raw Whole Cucumber has 2.59 mg of Vitamin B5 per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

30.8%

Pyridoxine

Raw Whole Cucumber has 0.4 mg of Vitamin B6 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.6 μg

32%

Biotin

Raw Whole Cucumber has 9.62 μg of Vitamin B7 per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B970 μg

17.5%

Folates and Folic Acid

Raw Whole Cucumber has 70 μg of Vitamin B9 per 1 kilogram, which is 17.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Whole Cucumber has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C28 mg

31%

Ascorbic acid

Raw Whole Cucumber has 28 mg of Vitamin C per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Whole Cucumber has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg

Tocopherols and Tocotrienols

Raw Whole Cucumber has 0.3 mg of Vitamin E per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K164 μg

137%

Phytomenadione or phylloquinone

Raw Whole Cucumber has 164 μg of Vitamin K per 1 kilogram, which is 137% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cucumber

Calcium160 mg

16%

Raw Whole Cucumber has 160 mg of Calcium per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.6%

Raw Whole Cucumber has 0.41 mg of Copper per 1 kilogram, which is 45.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride13 μg

0.33%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Whole Cucumber has 13 μg of Fluoride per 1 kilogram, which is 0.33% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron2.8 mg

35%

Raw Whole Cucumber has 2.8 mg of Iron per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium130 mg

31%

Raw Whole Cucumber has 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.79 mg

34.3%

Raw Whole Cucumber has 0.79 mg of Manganese per 1 kilogram, which is 34.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum37.2 μg

82.7%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Raw Whole Cucumber has 37.2 μg of Molybdenum per 1 kilogram, which is 82.7% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus240 mg

34.3%

Raw Whole Cucumber has 240 mg of Phosphorus per 1 kilogram, which is 34.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1470 mg

43.2%

Raw Whole Cucumber has 1470 mg of Potassium per 1 kilogram, which is 43.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Raw Whole Cucumber has 3 μg of Selenium per 1 kilogram, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Raw Whole Cucumber has 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Raw Whole Cucumber has 2 mg of Zinc per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water952 g

25.7%

Raw Whole Cucumber has 952.3 g of Water per 1 kilogram, which is 25.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Whole Cucumber:

1 kilogram of Cucumber has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin C.
It also has a good amount of Vitamin B9.
This vegetable has some Vitamin A and Vitamin B3.
While 1 kilogram of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Whole Cucumber:

1 kilogram of Cucumber has outstanding amounts of Molybdenum.
It is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
This vegetable has some Selenium.
While 1 kilogram of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 1 kilogram of Raw Whole Cucumber:

1 kilogram of Cucumber is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fructose, Fiber and Protein.
It also has some Omega 3.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Whole Cucumber with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Cucumber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole Cucumber with: