Nutrients in 500 calories of Cucumber

Raw Whole Cucumber (Cucumis sativus).

Weight per 500 Calories

Cucumber

3333g

Raw Whole Cucumber has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

81%

500 kcal ▼

Macro Nutrients

Cucumber

Energy500 kcal

17.2%

Raw Whole Cucumber has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.67 g

3.8%

Raw Whole Cucumber has 3.6666666666667 g of Fat per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.23 g

3.85%

Raw Whole Cucumber has 1.2333333333333 g of Saturated Fat per 500 calories, which is 3.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.4%

Raw Whole Cucumber has 0.16666666666667 g of Omega 3 per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.93 g

5.5%

Raw Whole Cucumber has 0.93333333333333 g of Omega 6 per 500 calories, which is 5.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate121 g

93%

Raw Whole Cucumber has 121 g of Carbohydrate per 500 calories, which is 93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars55.7 g

76.8%

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

Raw Whole Cucumber has 55.666666666667 g of Sugars per 500 calories, which is 76.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose29 g

40%

≤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 29 g of Fructose per 500 calories, which is 40% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose25.3 g

Raw Whole Cucumber has 25.333333333333 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1 g

Raw Whole Cucumber has 1 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16.7 g

44%

Raw Whole Cucumber has 16.666666666667 g of Fiber per 500 calories, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.7 g

38.7%

Raw Whole Cucumber has 21.666666666667 g of Protein per 500 calories, which is 38.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cucumber

Vitamin A167 μg

18.5%

RAE, retinol activity equivalents

Raw Whole Cucumber has 166.66666666667 μg of Vitamin A per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.9 mg

75%

Thiamine

Raw Whole Cucumber has 0.9 mg of Vitamin B1 per 500 calories, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.1 mg

84.6%

Riboflavin

Raw Whole Cucumber has 1.1 mg of Vitamin B2 per 500 calories, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.27 mg

20.4%

Niacin, nicotinic acid, niacinamide

Raw Whole Cucumber has 3.2666666666667 mg of Vitamin B3 per 500 calories, which is 20.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.63 mg

173%

Pantothenic acid

Raw Whole Cucumber has 8.6333333333333 mg of Vitamin B5 per 500 calories, which is 173% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.33 mg

103%

Pyridoxine

Raw Whole Cucumber has 1.3333333333333 mg of Vitamin B6 per 500 calories, which is 103% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B732 μg

107%

Biotin

Raw Whole Cucumber has 32.066666666667 μg of Vitamin B7 per 500 calories, which is 107% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9233 μg

58.3%

Folates and Folic Acid

Raw Whole Cucumber has 233.33333333333 μg of Vitamin B9 per 500 calories, which is 58.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C93 mg

104%

Ascorbic acid

Raw Whole Cucumber has 93.333333333333 mg of Vitamin C per 500 calories, which is 104% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.67%

Tocopherols and Tocotrienols

Raw Whole Cucumber has 1 mg of Vitamin E per 500 calories, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K547 μg

456%

Phytomenadione or phylloquinone

Raw Whole Cucumber has 546.66666666667 μg of Vitamin K per 500 calories, which is 456% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cucumber

Calcium533 mg

53.3%

Raw Whole Cucumber has 533.33333333333 mg of Calcium per 500 calories, which is 53.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.37 mg

152%

Raw Whole Cucumber has 1.3666666666667 mg of Copper per 500 calories, which is 152% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride43.3 μg

1.1%

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

Raw Whole Cucumber has 43.333333333333 μg of Fluoride per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron9.33 mg

117%

Raw Whole Cucumber has 9.3333333333333 mg of Iron per 500 calories, which is 117% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium433 mg

103%

Raw Whole Cucumber has 433.33333333333 mg of Magnesium per 500 calories, which is 103% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.63 mg

114%

Raw Whole Cucumber has 2.6333333333333 mg of Manganese per 500 calories, which is 114% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum124 μg

276%

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

Raw Whole Cucumber has 124 μg of Molybdenum per 500 calories, which is 276% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus800 mg

114%

Raw Whole Cucumber has 800 mg of Phosphorus per 500 calories, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4900 mg

144%

Raw Whole Cucumber has 4900 mg of Potassium per 500 calories, which is 144% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Raw Whole Cucumber has 10 μg of Selenium per 500 calories, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium66.7 mg

4.44%

Raw Whole Cucumber has 66.666666666667 mg of Sodium per 500 calories, which is 4.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.67 mg

60.6%

Raw Whole Cucumber has 6.6666666666667 mg of Zinc per 500 calories, which is 60.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3174 g

85.8%

Raw Whole Cucumber has 3174.3333333333 g of Water per 500 calories, which is 85.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Whole Cucumber:

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

Minerals in 500 calories of Raw Whole Cucumber:

500 calories of Cucumber has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus and Potassium.
It is an excellent source of Calcium and Zinc.
It also has a good amount of Selenium.
This vegetable has some Sodium.
The product has trace amounts of Fluoride.

Macronutrients in 500 calories of Raw Whole Cucumber:

500 calories of Cucumber has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars, Fructose, Fiber and Protein.
It also has a good amount of Omega 3.
This vegetable has some 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 500 calories of Cucumber

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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