Food Nutrient Profile - Cucumber

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Nutrients in 100 grams of Cucumber

Raw Whole Cucumber (Cucumis sativus).

Macros Ratio

Protein Fat Carbs
14%
5%
81%
100 g ▼

Macro Nutrients

Cucumber
Energy15 kcal
0.52%
Raw Whole Cucumber provides 15kcal of Energy per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.11 g
0.11%
Raw Whole Cucumber provides 0.11g of Fat per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.037 g
0.12%
Raw Whole Cucumber provides 0.037g of Saturated Fat per 100 grams, meeting 0.12% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.005 g
0.31%
Raw Whole Cucumber provides 0.005g of Omega 3 per 100 grams, meeting 0.31% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.028 g
0.16%
Raw Whole Cucumber provides 0.028g of Omega 6 per 100 grams, meeting 0.16% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Whole Cucumber provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.63 g
2.8%
Raw Whole Cucumber provides 3.63g of Carbohydrate per 100 grams, meeting 2.8% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.67 g
2.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Whole Cucumber provides 1.67g of Sugars per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.87 g
1.2%
≤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 provides 0.87g of Fructose per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.76 g
%
Raw Whole Cucumber provides 0.76g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.03 g
%
Raw Whole Cucumber provides 0.03g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber0.5 g
1.3%
Raw Whole Cucumber provides 0.5g of Fiber per 100 grams, meeting 1.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.65 g
1.16%
Raw Whole Cucumber provides 0.65g of Protein per 100 grams, meeting 1.16% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cucumber
Vitamin A5 μg
0.56%
RAE, retinol activity equivalents
Raw Whole Cucumber provides 5μg of Vitamin A per 100 grams, meeting 0.56% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.027 mg
2.25%
Thiamine
Raw Whole Cucumber provides 0.027mg of Vitamin B1 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.033 mg
2.54%
Riboflavin
Raw Whole Cucumber provides 0.033mg of Vitamin B2 per 100 grams, meeting 2.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.098 mg
0.61%
Niacin, nicotinic acid, niacinamide
Raw Whole Cucumber provides 0.098mg of Vitamin B3 per 100 grams, meeting 0.61% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.26 mg
5.18%
Pantothenic acid
Raw Whole Cucumber provides 0.26mg of Vitamin B5 per 100 grams, meeting 5.18% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.04 mg
3.08%
Pyridoxine
Raw Whole Cucumber provides 0.04mg of Vitamin B6 per 100 grams, meeting 3.08% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B70.96 μg
3.2%
Biotin
Raw Whole Cucumber provides 0.96μg of Vitamin B7 per 100 grams, meeting 3.2% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B97 μg
1.75%
Folates and Folic Acid
Raw Whole Cucumber provides 7μg of Vitamin B9 per 100 grams, meeting 1.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Whole Cucumber provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C2.8 mg
3.1%
Ascorbic acid
Raw Whole Cucumber provides 2.8mg of Vitamin C per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Whole Cucumber provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.03 mg
0.2%
Tocopherols and Tocotrienols
Raw Whole Cucumber provides 0.03mg of Vitamin E per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K16.4 μg
13.7%
Phytomenadione or phylloquinone
Raw Whole Cucumber provides 16.4μg of Vitamin K per 100 grams, meeting 13.7% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Cucumber
Calcium16 mg
1.6%
Raw Whole Cucumber provides 16mg of Calcium per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.041 mg
4.56%
Raw Whole Cucumber provides 0.041mg of Copper per 100 grams, meeting 4.56% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride1.3 μg
0.033%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Whole Cucumber provides 1.3μg of Fluoride per 100 grams, meeting 0.033% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.28 mg
3.5%
Raw Whole Cucumber provides 0.28mg of Iron per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium13 mg
3.1%
Raw Whole Cucumber provides 13mg of Magnesium per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.079 mg
3.43%
Raw Whole Cucumber provides 0.079mg of Manganese per 100 grams, meeting 3.43% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum3.72 μg
8.27%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Raw Whole Cucumber provides 3.72μg of Molybdenum per 100 grams, meeting 8.27% of the Recommended Dietary Allowance (RDA) of 45μg for Men 19-50 years
Phosphorus24 mg
3.43%
Raw Whole Cucumber provides 24mg of Phosphorus per 100 grams, meeting 3.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium147 mg
4.32%
Raw Whole Cucumber provides 147mg of Potassium per 100 grams, meeting 4.32% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.3 μg
0.55%
Raw Whole Cucumber provides 0.3μg of Selenium per 100 grams, meeting 0.55% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Raw Whole Cucumber provides 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.2 mg
1.8%
Raw Whole Cucumber provides 0.2mg of Zinc per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water95 g
2.57%
Raw Whole Cucumber provides 95g of Water per 100 grams, meeting 2.57% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Cucumber Nutrition Facts | 100g

Discover the nutritional data of raw whole cucumbers with details on macro and micronutrients in 100g servings. Learn about the health benefits of cucumbers and how they can support your overall well-being.

Discover the Nutritional Power of 100 Grams of Raw Whole Cucumber

Cucumbers are not just refreshing and hydrating; they also pack a surprising nutritional punch. Let's dive into the vitamins, minerals, and macronutrients found in a 100-gram serving of raw whole cucumber.

Vitamins in 100 Grams of Raw Whole Cucumber

Minerals in 100 Grams of Raw Whole Cucumber

Macronutrients in 100 Grams of Raw Whole Cucumber

In summary, while cucumbers may seem simple, they offer a variety of essential vitamins and minerals that contribute to overall health. Incorporating cucumbers into your diet can be a refreshing way to boost your nutrient intake, especially when focusing on whole plant foods. So next time you enjoy a crunchy cucumber, remember that you're not just hydrating your body but also nourishing it with a range of beneficial nutrients!

Frequently Asked Questions about Cucumber

What are the health benefits of Cucumber?

Cucumbers are low in calories and high in water content, making them a hydrating and refreshing snack. They are also a good source of vitamins K and C, as well as antioxidants like beta-carotene and flavonoids. Additionally, cucumbers contain fiber, which can aid in digestion and promote gut health.

Are there any potential risks or side effects of consuming Cucumber?

Cucumbers are a healthy and hydrating vegetable that are generally safe for consumption. However, some people may experience bloating or gas due to the high water and fiber content in cucumbers. Additionally, individuals with a cucumber allergy should avoid consuming them. Overall, cucumbers are a nutritious addition to a balanced vegan diet.

Can I lose weight by eating more Cucumber?

Cucumbers are low in calories and high in water content, making them a great addition to a weight loss diet. However, simply eating more cucumbers alone may not lead to significant weight loss. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss goals. Incorporating cucumbers into meals as part of a well-rounded diet can help with weight management due to their high fiber content and hydration properties.

Can I gain more muscles by eating more Cucumber if I train consistently?

While cucumbers are a healthy and hydrating vegetable, they are not a significant source of protein which is essential for muscle growth. To gain muscle, it's important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating strength training exercises into your routine is crucial for building muscle mass.

Can I eat Cucumber if I have diabetes?

Yes, cucumbers are a great option for individuals with diabetes as they are low in carbohydrates and calories, making them a good choice for managing blood sugar levels. They are also high in water content and fiber, which can help with hydration and digestion. Just be mindful of portion sizes and how you prepare them, such as avoiding high-sugar dressings or dips.

Can I consume Cucumber if I am on a Keto diet?

Yes, you can consume cucumber on a Keto diet. Cucumbers are low in carbs and calories, making them a great option for those following a Keto diet. They are also a good source of hydration and provide vitamins and minerals.

Can I eat Cucumber if I am on a low fat diet?

Yes, you can eat cucumbers on a low-fat diet. Cucumbers are low in calories and fat, making them a great addition to a low-fat eating plan. They are also a good source of hydration, fiber, vitamins, and minerals. Just be mindful of any high-fat dressings or dips you may pair with the cucumbers.

What is the environmental impact of producing Cucumber?

Cucumber production has a relatively low environmental impact compared to other crops. They require less water and land compared to many other fruits and vegetables. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of cucumbers. Opting for locally grown, organic cucumbers can help reduce the environmental footprint associated with their production and distribution.




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