Nutrients in 7 ounces of Cucumber

Raw Whole Cucumber (Cucumis sativus).

Macros Ratio

Protein Fat Carbs

14%

81%

7 oz ▼

Macro Nutrients

Cucumber

Energy29.8 kcal

1.03%

Raw Whole Cucumber has 29.766975 kcal of Energy per 7 ounces, which is 1.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.22 g

0.23%

Raw Whole Cucumber has 0.21829115 g of Fat per 7 ounces, which is 0.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.073 g

0.23%

Raw Whole Cucumber has 0.073425205 g of Saturated Fat per 7 ounces, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.62%

Raw Whole Cucumber has 0.009922325 g of Omega 3 per 7 ounces, which is 0.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.056 g

0.33%

Raw Whole Cucumber has 0.05556502 g of Omega 6 per 7 ounces, which is 0.33% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.2 g

5.54%

Raw Whole Cucumber has 7.20360795 g of Carbohydrate per 7 ounces, which is 5.54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.3 g

4.57%

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

Raw Whole Cucumber has 3.31405655 g of Sugars per 7 ounces, which is 4.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.73 g

2.4%

≤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 1.72648455 g of Fructose per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.5 g

Raw Whole Cucumber has 1.5081934 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.06 g

Raw Whole Cucumber has 0.05953395 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber0.99 g

2.6%

Raw Whole Cucumber has 0.9922325 g of Fiber per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.3 g

2.3%

Raw Whole Cucumber has 1.28990225 g of Protein per 7 ounces, which is 2.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cucumber

Vitamin A9.92 μg

1.1%

RAE, retinol activity equivalents

Raw Whole Cucumber has 9.922325 μg of Vitamin A per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg

4.47%

Thiamine

Raw Whole Cucumber has 0.053580555 mg of Vitamin B1 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.065 mg

5.04%

Riboflavin

Raw Whole Cucumber has 0.065487345 mg of Vitamin B2 per 7 ounces, which is 5.04% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.19 mg

1.2%

Niacin, nicotinic acid, niacinamide

Raw Whole Cucumber has 0.19447757 mg of Vitamin B3 per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.51 mg

10.3%

Pantothenic acid

Raw Whole Cucumber has 0.513976435 mg of Vitamin B5 per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.079 mg

6.1%

Pyridoxine

Raw Whole Cucumber has 0.0793786 mg of Vitamin B6 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B71.9 μg

6.36%

Biotin

Raw Whole Cucumber has 1.90905533 μg of Vitamin B7 per 7 ounces, which is 6.36% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B914 μg

3.47%

Folates and Folic Acid

Raw Whole Cucumber has 13.891255 μg of Vitamin B9 per 7 ounces, which is 3.47% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.56 mg

6.17%

Ascorbic acid

Raw Whole Cucumber has 5.556502 mg of Vitamin C per 7 ounces, which is 6.17% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.06 mg

0.4%

Tocopherols and Tocotrienols

Raw Whole Cucumber has 0.05953395 mg of Vitamin E per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K32.5 μg

27%

Phytomenadione or phylloquinone

Raw Whole Cucumber has 32.545226 μg of Vitamin K per 7 ounces, which is 27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cucumber

Calcium31.8 mg

3.18%

Raw Whole Cucumber has 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.081 mg

9.04%

Raw Whole Cucumber has 0.081363065 mg of Copper per 7 ounces, which is 9.04% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride2.58 μg

0.064%

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

Raw Whole Cucumber has 2.5798045 μg of Fluoride per 7 ounces, which is 0.064% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.56 mg

6.95%

Raw Whole Cucumber has 0.5556502 mg of Iron per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.8 mg

6.14%

Raw Whole Cucumber has 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

6.8%

Raw Whole Cucumber has 0.156772735 mg of Manganese per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum7.4 μg

16.4%

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

Raw Whole Cucumber has 7.3822098 μg of Molybdenum per 7 ounces, which is 16.4% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus47.6 mg

6.8%

Raw Whole Cucumber has 47.62716 mg of Phosphorus per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium292 mg

8.58%

Raw Whole Cucumber has 291.716355 mg of Potassium per 7 ounces, which is 8.58% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Whole Cucumber has 0.5953395 μg of Selenium per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Whole Cucumber has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Raw Whole Cucumber has 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water189 g

5.1%

Raw Whole Cucumber has 188.98060195 g of Water per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Whole Cucumber:

7 ounces of Cucumber is an excellent source of Vitamin K.
It has a good amount of Vitamin B5.
It also has some Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B7, Vitamin B9 and Vitamin C.
While 7 ounces of product has trace amounts of Vitamin A and Vitamin B3, it has no Vitamin B12, Vitamin D and Vitamin E.

Minerals in 7 ounces of Raw Whole Cucumber:

7 ounces of Cucumber has a good amount of Copper, Molybdenum and Potassium.
It has some Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc.
While 7 ounces of product has trace amounts of Selenium, it has no Fluoride and Sodium.

Macronutrients in 7 ounces of Raw Whole Cucumber:

7 ounces of Cucumber has some Carbohydrate, Sugars and Fiber.
While 7 ounces of product has trace amounts of Fructose and Protein, it has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Whole Cucumber with:

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

Food Info

Nutrients in 7 ounces of Cucumber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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