Cucumber is well recognized for its health benefits and nutrition in cucumber confirms so. Cucumber is a member of the Cucurbitaceae family. Several other fruits and vegetables such as melons, pumpkin, and squash are its cousins. Cucumber is very popular in Indian traditional cuisine and it has also been used as medicine since ancient times. It is low in calories. Let’s find out more about cucumber macros including calories in cucumber 100g.
Cucumber is easy to carry, peel, and tasty to eat.
Cucumbers are rich in water content. Because of its water content, it feels juicy as soon as you take the first bite. If you ever feel excessive thirst (hyperdipsia) during summers, you can quench it by eating cucumber.
Regular consumption of cucumber keeps the body hydrated and has a cooling effect. Since cucumber acts as a refrigerant, it is very helpful in preventing and curing sunstroke (thermoplegia).
There’s another good reason to chop cucumber into thin slices as it is very low in calories. You can snack on it without having to worry about adding excess calories or fats into your diet.
Not only low in calories, but cucumber is also rich in fiber that helps to relieve constipation. Cucumber also contains various other micros that are equally valuable to human health.
In this article, we will look at different types of cucumber available in India. We shall also look at cucumber macros and micros and see how they are beneficial to us.
Health Benefits of Cucumber
Cucumbers are stated to possess antioxidant action, cleansing action of waste and toxins, soothing effect on the skin irritation, potential anti-cancer activity, and protection against bacterial plaque formation [PMID: 30899178].
Cucumber contains antioxidant compounds
The compounds found in cucumber (Cucumis sativus) have demonstrated antioxidant activities with latent antidiabetic, cholesterol-lowering effects. Few of the bioactive compounds found in cucumber are cucumerin A & B, cucurbitacins, cucumegastigmanes I and II, orientin, vitexin, etc while there are others too that are equally helpful [ PMID: 23098877].
Removes toxins
Cucumber has a cleansing action within the body by removing accumulated pockets of old waste materials and chemical toxins by increasing urine production.
Relieves skin irritation
Fresh fruit juice of cucumber is used for nourishing the skin. Cucumber reduces swelling and gives a calming effect on skin irritations. Cucumbers also have the power to relax and alleviate the sunburn’s pain.
Lowering blood pressure
Cucumber is known to researchers for its diuretic effects. Cucumber promotes diuresis i.e. increase in urine production. Clinically diuretic medicines are commonly used to ramp up urine excretion to lower blood pressure. Such excretion removes excess water from the body along with toxins and minerals such as sodium in the urine. Cucumber thus may help reduce high blood pressure. [PMID: 17804183]
Reduces cholesterol
Among its purported health benefits are its ability to lower bad cholesterol, as it is a rich source of fiber. Cucumber contains both soluble and insoluble fiber. Insoluble fiber helps reduce lipid levels and may reduce the probability of plaque formation.
Relieves from constipation
Apart from having a cooling effect on the body, cucumber also contains fiber that helps to prevent constipation. Keep in mind that the fiber content of cucumber is significantly more than that of apples, oranges, or bananas.
Hydrates the body
The water content of cucumber is particularly helpful to hydrate the body. A glass of water mixed with one or two slices of cucumber provides just the right amount of hydration.
Helps in weight loss
A serving of cucumber carries way lower calories than a cup of coffee or a banana or tea.
Cucumber contains 3.5 grams of carbohydrates, which is significantly lower than any other vegetable or fruit. However, the number of grams of fiber per calorie in cucumber is much higher than other vegetables, or grains.
Cucumbers may help you lose weight because of the fiber content. This is because a high fiber content helps you feel full. The best time to eat cucumber is as a salad in mid-morning or evening time as it may help improve the feeling of fullness for the rest of the day.
Nutrition in cucumber
There are three types of cucumbers generally found in India; they are,
- Green elongated cucumber
- Green short cucumber
- Orange round cucumber
We shall find out these three cucumber macros and micros. For ease of comparison, the cucumber nutrition is calculated for 100-gram edible weight.
Nutrition in Cucumber-Green elongated
Calories
a. Calories in cucumber 100g – Green elongated – 19.58 kCal, which is 0.98 % of the daily value for RDA of 2000 kCal,
b. Green elongated cucumber proteins – 0.71 gm, that is 0.95 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 14.50 % of calories of Green elongated cucumber
c. Green elongated cucumber carbs – 3.48 gm, around 1.27 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 71.09 % of calories of Green elongated cucumber
d. Fats in Green elongated cucumber – 0.16 gm, approximately 0.24 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 7.35 % of calories of Green elongated cucumber
e. The fiber in Green elongated cucumber – 2.14 gm, nearly 5.63 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.63 gm, roughly 6.30 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.27 gm, which is 0.45 % of the daily value for RDA of 60 gm,
Green elongated cucumber micronutrients
a. Vitamin A – 0.44 mcg, roughly 0.05 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.02 mg, almost 1.67 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.35 mg, that is 2.19 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.06 mg, around 4.62 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 2.82 mcg, almost 9.40 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 16.84 mcg, approximately 4.21 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 6.11 mg, roughly 15.28 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.26 mcg, almost 25.20 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.02 mg, which is 1.33 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 8.20 mcg, that is 6.83 % of the daily value for RDA of 120 mcg.
Minerals in Cucumber
a. Calcium – 16.39 mg, around 1.64 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 28.34 mg, approximately 4.05 % of the daily value for RDA of 700 mg,
c. Iron – 0.46 mg, nearly 5.75 % of the daily value for RDA of 8 mg,
d. Magnesium – 20.38 mg, roughly 5.10 % of the daily value for RDA of 400 mg,
e. Copper – 40.00 mcg, almost 4.44 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.08 mg, which is 3.48 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.17 mg, around 1.55 % of the daily value for RDA of 11 mg,
i. Chromium – 6.00 mcg, approximately 17.14 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.17 mcg, nearly 0.31 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 183.00 mg, around 3.89 % of the daily value for RDA of 4700 mg,
m. Sodium – 6.33 mg, approximately 0.42 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 8.63 mg, nearly 1.44 % of the daily value for RDA of 600 mg,
o. Omega 6 – 59.30 mg, roughly 9.88 % of the daily value for RDA of 600 mg
Nutrition in Cucumber-green short
a. Calories in cucumber – Green short – 17.43 kCal, which is 0.87 % of the daily value for RDA of 2000 kCal,
b. Green short cucumber protein – 0.83 gm, that is 1.11 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 19.05 % of the calories of Green short cucumber.
c. Carb in cucumber, green, short – 2.82 gm, around 1.03 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 64.72 % of the calories of Green short cucumber.
d. Fats in Green short cucumber – 0.18 gm, approximately 0.27 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 9.29 % of the calories of Green short cucumber.
e. The fiber in Green short cucumber – 2.13 gm, nearly 5.61 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.54 gm, roughly 5.40 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.21 gm, which is 0.35 % of the daily value for RDA of 60 gm,
Green short cucumber micronutrients
a. Vitamin A – 0.40 mcg, roughly 0.04 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.02 mg, almost 1.67 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.35 mg, that is 2.19 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.07 mg, around 5.38 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 2.97 mcg, almost 9.90 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 14.67 mcg, approximately 3.67 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 6.21 mg, roughly 15.53 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.36 mcg, almost 27.20 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.02 mg, which is 1.33 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 8.00 mcg, that is 6.67 % of the daily value for RDA of 120 mcg,
Minerals
a. Calcium – 19.25 mg, around 1.93 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 29.74 mg, approximately 4.25 % of the daily value for RDA of 700 mg,
c. Iron – 0.59 mg, nearly 7.38 % of the daily value for RDA of 8 mg,
d. Magnesium – 18.48 mg, roughly 4.62 % of the daily value for RDA of 400 mg,
e. Copper – 70.00 mcg, almost 7.78 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.09 mg, which is 3.91 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.19 mg, around 1.73 % of the daily value for RDA of 11 mg,
i. Chromium – 5.00 mcg, approximately 14.29 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.19 mcg, nearly 0.35 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 198.00 mg, around 4.21 % of the daily value for RDA of 4700 mg,
m. Sodium – 6.11 mg, approximately 0.41 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 16.10 mg, nearly 2.68 % of the daily value for RDA of 600 mg,
o. Omega 6 – 35.73 mg, roughly 5.96 % of the daily value for RDA of 600 mg
Nutrition in Cucumber-Round orange
a. Calories in cucumber 100g – round orange – 19.58 kCal, which is 0.98 % of the daily value for RDA of 2000 kCal,
b. Round orange cucumber protein – 0.98 gm, which is 1.31 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 20.02 % of calories of Round orange cucumber
c. Carb in cucumber, round, orange – 3.01 gm, around 1.09 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 61.49 % of calories of Round orange cucumber
d. Fats in Round orange cucumber – 0.24 gm, approximately 0.36 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 11.03 % of calories of Round orange cucumber
e. The fiber in Round orange cucumber – 2.46 gm, nearly 6.47 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.68 gm, roughly 6.80 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.22 gm, which is 0.37 % of the daily value for RDA of 60 gm,
Round orange cucumber micronutrients
a. Vitamin A – 0.46 mcg, roughly 0.05 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.02 mg, almost 1.67 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.36 mg, that is 2.25 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.04 mg, around 3.08 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 3.13 mcg, almost 10.43 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 18.77 mcg, approximately 4.69 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 6.24 mg, roughly 15.60 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.59 mcg, almost 31.80 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.02 mg, which is 1.33 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 7.50 mcg, that is 6.25 % of the daily value for RDA of 120 mcg,
Minerals
a. Calcium – 21.98 mg, around 2.20 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 23.17 mg, approximately 3.31 % of the daily value for RDA of 700 mg,
c. Iron – 0.45 mg, nearly 5.63 % of the daily value for RDA of 8 mg,
d. Magnesium – 20.34 mg, roughly 5.09 % of the daily value for RDA of 400 mg,
e. Copper – 40.00 mcg, almost 4.44 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.07 mg, which is 3.04 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.16 mg, around 1.45 % of the daily value for RDA of 11 mg,
i. Chromium – 6.00 mcg, approximately 17.14 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.14 mcg, nearly 0.25 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 185.00 mg, around 3.94 % of the daily value for RDA of 4700 mg,
m. Sodium – 8.16 mg, approximately 0.54 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 22.76 mg, nearly 3.79 % of the daily value for RDA of 600 mg,
o. Omega 6 – 45.94 mg, roughly 7.66 % of the daily value for RDA of 600 mg
Summary
Cucumbers have a low glycemic index and act as low-fat food, so they make a good addition to any diet. Eating cucumber doesn’t necessarily mean you have to eat it alone. Cucumber is also a great choice for making a pickle. It also can be added to different salads or can form part of your raita, chutney or you can also make a curry out of the cucumber.
Most of the Indian traditional lunch is incomplete without cucumber. You will find a cucumber in the meal plate either as a salad or raita or pickle most of the time. Over a period, several recipes incorporating cucumber into the dough for making parathas have also been seen.
So you can choose from a variety of cucumber recipes or just add a plain salad to your plate every day to enjoy its health benefits.
