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Cucumber nutrition facts

Ever wonder how to beat the scorching summer? Remember crunchy cucumber! This wonderful, low calorie vegetable has more nutrients to offer than just water and electrolytes.

One of the oldest cultivated vegetables, this veggie is believed to be originated in the northern plains of India. The plant is a creeper just like other members of the same family for e.g gourds/squashes, melons, zucchini... etc. Botanically, this veggie belongs to cucurbitaceous family and is known as Cucumis sativus.

Fresh Cucumbers	Cucumber with slice

Different varieties, varying in size, shape and color, are cultivated all around the world. Fresh cucumbers are available throughout the season and can be eaten raw as is or in vegetable salads or in the form of juice.

Armenian cucumbers (Cucumis melo var. flexuosus) are long, crispy, thin-ribbed, curved and have light green color. Although they are grouped botanically in melons family they look and taste like cucumbers.

Small size varieties such as gherkins, American dills and french-cornichons are very small in size and preferred in piclkling.

Health benefits of Cucumber

• Very low in calories; provides just 15 calories per 100 g. Contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

• It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.

• It contains unique anti-oxidants in good ratios such as beta-carotene and alpha-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

• Cucumbers have mild diuretic property probably due to their high water content which is helpful in checking weight loss and high blood pressure.

• Cucumbers surprisingly have relatively high amount of vitamin K, provides about 17 mcg of this vitamin per 100 g. Vitamin K has potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain.

Selection and storage

Fresh cucumbers are readily available in the stores all around the season. Different varieties are available depending upon the cultivar type and region.

In the store, buy fresh cucumbers that feature bright green color, firm and stout in texture. Look for spots, cuts or breaks over its surface. Do not buy overly matured or yellow colored since they tend to contain more insoluble fiber and mature seeds. Also, avoid those with wrinkled ends as they indicate old stock and state of de-hydration. Go for organically grown products to get rich flavor and nutrients content.

Once at home, they should be washed thoroughly in clean water to rid off dust and pesticides. The skin comes in a variety of colors, do not discard the peel. Cucumbers can be kept at room temperature for a day or two, but better stored in the refrigerator where they stay fresh for several days.

Preparation and serving methods

Trim either ends using sharp knife and; oftentimes the cut ends rubbed against the trim piece to remove white color sticky, fluid like substance in order to lessen bitter taste of tip ends.

• Washed fresh cucumbers should be enjoyed as they are without any additions.


• Its cubes are a great addition to vegetable salads.


• It is also being used in some variety of curry preparation in south India with butter milk and yogurt.


• Cucumber juice is a very good healthy drink.


• Its rind is also used in the preparation of pickles.

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