Cucumber: Health Benefits, Nutritional Facts & Risks


Cucumber is a member of botanical family Cucurbitaceae, along with honeydew,  and watermelon. Composed of 95 percent water, cucumbers are low in cholesterol, calories, fat,  and sodium.

Nutritional Facts Of Cucumber

According to USDA National Nutrient Database, 1 cup of sliced cucumber with peel (approx. 119 grams) contains:

  • 115 gm of water
  • 16 calories
  • 0.8 gm  of protein
  • 0.2 gm  of fat
  • 2.9 gm  of carbohydrate (including 0.9 grams of fiber and 1.8 grams of sugar)


One cup of cucumber provides a percentage of your recommended daily allowance:

  • 11 % of Vitamin K
  • 4 %  of Vitamin C
  • 4 %  of Magnesium
  • 4 %  of Potassium
  • 4 %  of Manganese
  • 2 %  of Vitamin A
  • 2 %  of Thiamin
  • 2 %  of Riboflavin
  • 2 %  of B6
  • 2 %  of Folate
  • 2 %  of Pantothenic acid
  • 2 %  of Calcium
  • 2 %  of Iron
  • 2 %  of Phosphorus
  • 2 %  of Zinc
  • 2 %  of Copper


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Health Benefits Of Cucumbers


“Cucumbers are 95 percent water" This makes a great way to stay hydrated, especially during summer.

Cancer Prevention-

Cancer PreventionCucumbers contain two phytonutrient compounds lignans and cucurbitacins that associated with anti-cancer benefits. In recent, pharmaceutical companies paying special attention to cucurbitacins, hoping to utilize them in incipient (new) cancer drugs.

Skin Benefits of Cucumbers-

Skin BenefitsCucumbers have a cooling and soothing effect that decrements swelling, vexation(irritation) and inflammation when used topically. Cucumber slices can be placed on the eyes (ocular perceivers)can decrement morning puffiness and treat sunburn when placed on affected areas.

Antioxidants Benefits of Cucumbers-

Cucumbers contain several types of antioxidants that include vitamin C,  manganese, and beta-carotene,  flavonoids, triterpenes and lignans that have anti-inflammatory properties. Vitamin C is prominent for its immune system benefits, and beta-carotene has been beneficial for vision.

Heart HealthHeart Health Benefits of Cucumbers-

According to the American Heart Association, "One cup of sliced Cucumbers contains near about 4 percent of body’s daily potassium needs, but it comes with significantly fewer calories than most high-potassium food like bananas. Potassium an essential part of heart health.

Anti-Inflammatory Benefits of Cucumbers-      

Anti-InflammatoryFresh cucumber showed to reduce unwanted inflammation in animal studies. Cucumber accomplishes this task by inhibiting an activity of pro-inflammatory enzymes- cyclo-oxygenase 2 (COX-2), and by obviating(prevent) overproduction of nitric oxide(NO) in situations where it could increment the likelihood of extortionate(excessive) inflammation.

Risks of  Cucumbers

There can be a few risks from victualing(eating) fresh Cucumbers. Pesticide consumption is one of the best concern.