The fiber and water content of fresh cucumbers makes them an ideal choice for glycemic control. Cucumber. The peel and seeds are the most nutrient-dense parts of the cucumber. Because the interior of cucumbers can be up to 20 degrees cooler than outside temperatures, they're sure to cool you down in no time. For pickling, Gherkins, Dill, Carolina, and Bush Pickle are popular.. Non-Starchy Vegetables. Rinse. Hydrate your body with a refreshing glass of cucumber-infused water. Stay up to date on the coronavirus outbreak by signing up to our newsletter today. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Includes 0g Added Sugars. New York, Commonly planted varieties of pickling cucumber include Royal, Calypso, Pioneer, Bounty, Regal, Duke and Blitz. To Store. Short cucumber: You will sometimes hear this called the standard or stubby cucumber. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. "My recommendation is always to vary your selections. Here are some of the ways cucumber promotes health. Cucumbers are may be harvested twice per season, in early summer and again before fall. One cup (104 grams) of Cucumber provides 16 calorie, 0.68 gram of protein, 0.11 gram of fat, 3.78 gram of carbohydrate and 0.5 gram of dietary fiber. Cucumbers are one of the fruits and vegetables that the Environmental Working Group has placed on its Dirty Dozen list, meaning the exposure to pesticide residue is high. Minerals in cucumbers are also of great health benefit and include magnesium, molybdenum and silica. Get nutrition tips and advice to make healthy eating easier. A truck-size shark washed up on a Maine beach. There are also 0.9 grams of natural sugar in cucumber. 0.3 grams fat. Here are the nutrition facts for cucumbers, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act: Cucumbers are 95 percent water, according to Ware. Diverticular disease is a painful inflammation of the colon that sometimes requires hospitalization. Calorie breakdown: 12% fat, 69% carbs, 19% protein. 0% Saturated Fat 0g Trans Fat 0g. In a 100-gram ( 3 1⁄2 -ounce) serving, raw cucumber (with peel) is 95% water, provides 67 kilojoules (16 kilocalories) of food energy, and supplies low content of essential nutrients, as it is notable only for vitamin K at 16% of the Daily Value (table). 3%. A 2017 study published in Public Health of Indonesia found that elderly participants with hypertension saw a significant decrease in blood pressure after consuming cucumber juice for 12 days. Slicing cucumbers should be between 5 and 8 inches long, while pickling cucumbers should be smaller, around 2 to 3 inches long. Look for cucumbers that are firm and free of bruising, yellowing, or damage. The vitamin K in cucumbers is also known to be essential in the blood-clotting process, according to the Harvard School of Public Health. It's also possible to have a true food allergy to cucumber, although this is rare. Fact Sheet: Glycemic Index. Kosher dills are brined with dill and garlic. Ware explained, "Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. NWAC Diabetes Self-Management Toolkit for Aboriginal Women. "We know that people that eat higher quantities of fruits and vegetables typically have healthier body weights. Cucumber (Peeled & Sliced) Nutrition Facts. Violi F, Lip GY, Pignatelli P, Pastori D. Interaction between dietary vitamin K intake and anticoagulation by vitamin K antagonists: Is it really true? According to a 2010 animal study published in the Journal of Young Pharmacists, fresh extracts from cucumber showed increased scavenging of free radicals. Vitamin C is well known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision, according to the Mayo Clinic. Updated 2020. Wash cucumbers well before slicing, peeling, or eating. She also noted that high vegetable intake is associated with a healthy complexion in general. : A systematic review. Cucumbers keep you mega-hydrated. People in India have grown cucumbers for food and medicinal … It is short and has a slightly uneven surface. prophetarum through bioassay-guided fractionation. Cucumber, raw, peeled nutrition facts and analysis per serving. Few foods are as cool as a cucumber. Cucumbers can also be pickled in vinegar or frozen for long term storage of up to a year. doi:10.1097/MD.0000000000002895. There was a problem. With peel, raw. (2 kilograms) more than participants who did not. A large 2003 American Journal of Clinical Nutrition study showed that low vitamin K levels were associated with low bone density in women, but not in men. 1.5 grams fiber. Updated 2012. Cucumber is a powerhouse of minerals, vitamins and electrolytes. Cucumbers are an excellent source of vitamin K and molybdenum. "Eating a variety of fruits and vegetables of all kinds is associated with a reduced risk for many health conditions, such as heart disease, diabetes, stroke and obesity," said Ware. Despite being low in calories, cucumber has plenty going for it on the nutrient front – specifically in its peel and seeds, which are the most nutrient-dense part … Mahmood MW, Abraham-Nordling M, Håkansson N, Wolk A, Hjern F. High intake of dietary fibre from fruit and vegetables reduces the risk of hospitalisation for diverticular disease. In the United States, commonly planted varieties of slicing cucumber include Dasher, Conquistador, Slicemaster, Victory, Comet, Burpee Hybrid and Sprint, according to the World's Healthiest Foods website. Carbs in CucumberOne half cup of cucumbers contains only eight calories and 1.9 grams of carbohydrates, making them a very low calorie and low carbohydrate food choice. It turns out there's science behind this pampering ritual. Cucumbers are a good way to add more fiber and potassium to your meal. Store-bought pickles usually do not have these bacteria because they have been boiled out. But Ware stipulated, "This does not mean you should avoid cucumbers altogether if you can't find or afford organic. Cucumbers are crisp and refreshing, due to their high percentage of water. Start your food diary today! Snacking on water-dense foods like cucumbers can be an effective way to up water intake. If you suspect an allergy to cucumbers, see an allergist to discuss your concerns. Vitamin C is well known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision, according to the Mayo Clinic. 12 May 2017. Oral allergy syndrome (OAS) or pollen fruit syndrome (PFS). Cucumbers are a non-starchy vegetable, which is one of the best categories of food for managing diabetes. The American Diabetes Association recommends three to five servings of non-starchy vegetables per day, but that's just a minimum. You will get about 4 percent of your daily potassium, 3 percent of your daily fiber and 4 percent of your daily vitamin C. They also "provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A," Ware said. 1 serving = 85 g (1/4 medium, 1 mini) Sodium-free (0 mg per serving) Fat-free (0 g per serving) Look For. The nutritional benefit of eating conventionally grown produce outweighs the risk of not eating produce at all. Avoid soft, over mature or yellowing ones. Dietary Fiber 0.8g Total Sugars 1.6g. Calories in English Cucumber based on the calories, fat, protein, carbs and other nutrition information submitted for English Cucumber. 0%. Live Science is part of Future US Inc, an international media group and leading digital publisher. The health benefits of cucumberare numerous and they can even prevent and treat chronic diseases. prophetarum through bioassay-guided fractionation, Exploring the molecular targets of dietary flavonoid fisetin in cancer, Folate fact sheet for health professionals, Oral allergy syndrome (OAS) or pollen fruit syndrome (PFS), Interaction between dietary vitamin K intake and anticoagulation by vitamin K antagonists: Is it really true? University of Illinois Extension. Variety is always key.". 2019;58(6):2393-2400. doi:10.1007/s00394-018-1792-0, Alsayari A, Kopel L, Ahmed MS, Soliman HSM, Annadurai S, Halaweish FT. Mix cucumbers with plain yogurt and dill or mint as a side dish, especially for spicy dishes. Food allergy symptoms typically include hives, dizziness, swelling of the tongue or throat, chest tightness, and difficulty breathing. 2016;40-41:130-140. doi:10.1016/j.semcancer.2016.04.003. Though this study focused on the cosmetic applications of this use of cucumbers, decreased free radicals can improve your inside organs as well as your skin. 0 mg cholesterol. According to a 2010 research review published in Scientific World Journal, scientists have found that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival. Find Calorie and Nutrition Information for Cucumber. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Enjoy cucumber in a variety of ways, any time of the year. Not only are cucumbers low in calories, they also contain several healthful compounds. Please deactivate your ad blocker in order to see our subscription offer. Cucumbers can be sold readily in the local markets all around the season. Slicing cucumbers are usually larger and thicker-skinned than pickling ones. A cucumber can contain rich source of a variety of minerals. 2018;18(1):274. doi:10.1186/s12906-018-2295-5, Syed DN, Adhami VM, Khan N, Khan MI, Mukhtar H. Exploring the molecular targets of dietary flavonoid fisetin in cancer. However, with 95% water content, you may be wondering whether cucumbers have much to offer by way of nutrition. Short cucumbers are available all year round however they are in shorter supply from May through to September . Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. An additional study published in Current Pharmaceutical Design found a positive association between the triterpene cucurbitacin and reduced inflammation, particularly in cancer cells. Slice cucumbers for use in salads or as crudité to dip into spreads. "Kosher" in this case does not necessarily mean the cucumbers have been prepared according to kosher dietary laws, however; it just means garlic has been added to the brining process, according to the World's Healthiest Foods. Crisp and juicy, cucumbers are the basis of a good pickle, but they are also commonly eaten raw. Pesticide consumption is one concern. : A systematic review. According to World's Healthiest Foods, both organic and conventionally grown cukes may be waxed, but organic ones can only use non-synthetic waxes with chemicals approved under organic regulations. Refrigerate unwashed for up to one week. National Institutes of Health Office of Dietary Supplements. Serving Size. This unique form of cucumber offers quite a few beneficial nutrients, including vitamin A & C, iron, and calcium, as well as various antioxidants and active ingredients.However, compared to other vegetables and fruits, lemon cucumber has a relatively low concentration of nutrients. In addition, cucumbers contain the flavonoid fisetin, which shows antioxidant and anti-cancer behavior. Although more human studies are needed to confirm the role of cucumber in cancer prevention, research thus far is promising. Nonetheless, cucumbers contain potassium, magnesium, vitamin C, folate, beta carotene, and vitamin K. In addition to their vitamin and mineral content, cucumbers contain unique substances that are being studied for their therapeutic effects. There are just 16 calories in a cup of cucumber with its peel (15 without). FoodData Central. Gherkin pickles are usually just immature cucumbers, according to Cornell University. But Lemond cautions against relying too much on water-dense foods like cucumber. Similarly, most studies have not found significant correlations between lignan intake and reduced prostate cancer risk, according to the Linus Pauling Institute at Oregon State University, though one study of older Scottish men published in the British Journal of Nutrition showed that consuming an enterolactone-containing serum reduced the risk of prostate cancer. Look for spots, cuts or breaks on its surface.Do not buy overly mature or yellow colored cucumber since they tend to posses… These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients. Additionally, a 2009 review in Indian Academy of Clinical Medicine suggested that hypertension sufferers incorporate cucumbers into their diets because of the fruit's low sodium content. To Prepare. Another study published in the American Journal of Clinical Nutrition in 1999 found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-age women. © Snack on cucumbers after sporting events or heavy exercise to help replace the electrolytes and water your body needs. ", Additionally, cucumbers may be waxed to help protect them during shipping. Sodium 2mg. Cucumber, with peel, raw Nutrition Facts & Calories For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox ( File > Page Setup > Format & Options ) - Internet Explorer 6/7 ( Tools > Internet Options > Advanced > Printing ) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Cucumber, raw, peeled contains 10 calories per 100 g serving. The latter is 1.4 g sugar and 0.7 g of dietary fiber, the rest is complex carbohydrate. This phenomenon is called oral allergy syndrome (OAS) and is caused by a cross-reactivity between the two plants.. Experiment with traditional English cucumber sandwiches or make fun appetizers by topping cucumber rounds with tasty toppings. Watch your garden grow. Nutrition Information. Cucumbers contain two phytonutrient compounds associated with anti-cancer benefits: lignans and cucurbitacins. Folate fact sheet for health professionals. Cholesterol 0mg. You were weird, and now you’re extinct. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. After being picked from the vine, cucumbers should be stored in the refrigerator in perforated bags for up to 3 days. Fresh cucumbers from the supermarket are usually sold in plastic wrap and can be placed in the refrigerator at home for about a week before use. American Academy of Allergy Asthma & Immunology. per 1/2 cup slices - Calories: 8kcal | Fat: 0.06g | Carbs: 1.89g | Prot: 0.34g Cucumber Image Gallery Close-up-flower-of-Cucumber. The same review found promising results for the relationship between fisetin and cancer prevention. 2016;95(10):e2895. Another study of cucumber extracts in animals, published in the Archives of Dermatological Research, found increased overall antioxidant benefits. Recent research supports the intake of fiber from fruits and vegetables, like cucumbers, to lower the likelihood of diverticulitis-related hospitalizations. Cucumbers are 95% water, making them a great way to rehydrate in hot temperatures. 14. The research is not yet clear on whether lignans actually assert anti-cancer benefits. Along with potassium, beta carotene, and vitamin K, cucumbers have several phytochemicals with promising health benefits. Antioxidants help prevent damage and cancer," Lemond said. Cucumbers also provide folate, an essential B-vitamin that reduces stroke risk. It's no secret that eating a variety of fruits and vegetables every day is an effective way to prevent heart disease, and cucumbers are a refreshing option. Preliminary research also suggests cucumbers promote anti-wrinkling and anti-aging activity, according to an article in the journal Filoterapia. Fiber improves satiety and helps keep cholesterol levels down, while potassium reduces blood pressure levels. Cucumbers contain lignans, which are powerful polyphenols known to decrease the risk of cardiovascular disease, as well as certain types of cancer, including breast cancer, uterine cancer and prostate cancer. Updated 2020. The anti-inflammatory compounds in cucumbers help remove waste from the body and reduce skin irritation, according to the Cleveland Clinic. Find Calorie and Nutrition Information for cucumbers. cup. Cucumbers' potassium content may be especially helpful in this regard. How did it die? This makes cucumbers a great way to stay hydrated, especially during the summer. 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Tufts University notes that cucumbers can pack even more of a digestive punch if they are turned into pickles during a home-fermentation process. Half-cut-Cucumber… Cucumbers are members of the plant family Cucurbitaceae, which also includes squashes and melons. One cup of sliced cukes contains only about 4 percent of the body's daily potassium needs, but it comes with significantly fewer calories than most high-potassium foods like bananas. Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that have anti-inflammatory properties. Recently, scientists have taken interest in the flavonoid fisetin. RIP, smooth handfish. Food Search: cucumber nutrition facts and information in Vegetables and Vegetable Products per 1 medium, Gherkin - Calories: 29kcal | Fat: 0.06g | Carbs: 7.95g | Prot: 0.09g Ware explained, "The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. The human body uses vitamin K when building bones, and the effects seem to be especially important for women. A half-cup of sliced cucumber has 12 milligrams of phosphorus, 7 milligrams of magnesium [5], and 8 milligrams of calcium. There are two basic types of pickles: fermented and non-fermented, according to the World's Healthiest Foods. 1 cup = 119g. Cucumbers provide various nutrients but are low in calories, fat, cholesterol, and sodium. Examples of common slicing varieties include Hothouse, Burpless, Marketmore 76, Straight 8, Salad Bush, Fanfare, and Bush Crop. Drinking water may the most efficient way to quench your thirst, but high-water foods can also provide good hydration. This is especially interesting because the women saw results from eating lettuce, showing that dietary consumption of vitamin K via eating vegetables (not supplements) is beneficial. While most people think of cucumbers as vegetables, they are actually a fruit. On the other hand, a Journal of Nutrition study of nearly 800 American women found that those with those with the highest lignan intake had the lowest risk of ovarian cancer. Look for fresh, local cucumbers at the farmers market in the summertime, or find them in the supermarket year-round. Participants who consumed 1 pint (500 milliliters) of water prior to eating a meal lost an average of 4 lbs. Home & garden information center. Dill pickles are brined with dill added to the solution, obviously. They contain seeds and grow from the ovaries of flowering plants. There are hundreds of varieties of cucumber, and they come in dozens of colors, but the edible types are classified as being for either slicing or pickling, according to Cornell University's Growing Guide. Staying hydrated is crucial for carrying nutrients to your cells, preventing constipation, and flushing out bacteria, to name just a few. Because it may interact with the blood-thinning effects of warfarin, maintaining roughly the same daily consumption of vitamin K can help your doctor determine the correct dosage of medication for you. Cucumbers are low in calories but high in many important vitamins and minerals. Cucumber Peel and Peeled Cucumber Nutritional Benefits of Cucumber. Because cucumbers are so water-dense, if they’re grown in soil contaminated with pesticides, they’ll likely hold on to a lot of chemicals, which wind up getting passed on to you. They are low in calories and very hydrating for you. Some of the nutrients included in cucumbers are vitamin K, molybdenum, pantothenic acid, potassium, copper, vitamin C, manganese, magnesium, biotin, phosphorus, and vitamin B1. The vitamins in cucumbers include vitamin A and vitamin C, as well as calcium and folic acid, which is a B vitamin. per 1 medium, pickle - Calories: 29kcal | Fat: 0.06g | Carbs: 7.95g | Prot: 0.09g Published April 1, 2019. Specifically, getting an additional 8.5 grams per day of fiber from fruits and vegetables was associated with a 30% risk reduction., Cucurbitacins are a natural compound found in cucumbers and some other vegetables. Cucumbers are a good source of fisetin, which studies have associated with protecting nerve cells, improving memory and decreasing the risk of Alzheimer's in mice, according to a 2013 review in the journal of Antioxidants & Redox Signaling. 2.0 grams protein. You've probably seen pictures of people at a spa relaxing with cucumber slices over their eyes. A serving of cucumber -- one-half a cup -- is about 8 calories. "Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol," said Megan Ware, a registered dietitian nutritionist in Orlando, Florida. Fermented pickles have been soaked in brine, which is water that has been saturated with salt. However, I do not recommend eating only cucumber. Cucumber Nutrition Information. Track calories, carbs, fat, and 16 other key nutrients. There can be a few risks from eating cukes. Furthermore, a study published in the Journal of the National Cancer Institute looked at nearly 1,000 women in the San Francisco area and found that postmenopausal women with the highest lignan intakes had the lowest risk of endometrial cancer. Cucurbitacins can also inhibits the growth of pancreatic cancer cells, according to a 2009 study published in the Journal of Cancer Research looked at cucurbitacin B (which cucumber contains) on human pancreatic cancer cells and found that cucurbitacin supplements inhibited the growth of seven pancreatic cancer cell lines by 50 percent, and also increased apoptosis, or "death by suicide," of pancreatic cancer cells. Cucumber has a low glycemic index of 15.. A study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day. The following nutrition information is provided by the USDA for 1/2 cup (52g) of sliced cucumber with the peel., A 1/2 cup of sliced cucumber has almost 2 grams of carbohydrates with 0.3 grams of fiber. 10.9 grams carbs. 0%. A study published in the Pakistan Journal of Nutrition found that cucumber seeds were a good source of minerals, and contained calcium. Potassium is an essential part of heart health, according to the American Heart Association. They contain fiber and beta-carotene. When hunger strikes, having more non-starchy vegetables can help satisfy appetite without raising blood sugar levels. A 2009 meta-analysis published in the British Journal of Cancer found little or no association between lignan intake and reduced breast cancer risk. Several studies have linked cucumber consumption to reducing hypertension. Slicing cucumbers are cultivated to be eaten fresh, while pickling cucumbers are intended for the brine jar. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1. She is also the host of Good Food Friday on ABC News 4. Nutritional Value. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas." Nutrition information for Cucumber. Grown indoors all year round, it can also be grown outdoors in the summer. For this reason and the pesticide concerns, World's Healthiest Foods encourages buying organic cucumbers. Between fisetin and cancer, '' according to the Harvard School of health! When you buy organic and unwaxed cucumbers ( especially since you want to overdo it cucumbers!, 15th Floor, new York, NY 10036 antioxidant that helps with,... The likelihood of diverticulitis-related hospitalizations ware explained, `` this does not mean you should avoid cucumbers altogether you. The summertime, or eating and education specialist Carolina, and Bush Crop by topping cucumber rounds tasty! Fiber to prevent spoiling triterpene cucurbitacin and reduced inflammation, particularly in cells! Supply from may through to September are great hydrating foods, lignans may protect against cancer through working the. Nutritional value on whether lignans actually assert anti-cancer benefits: lignans and cucurbitacins pollen fruit (. Includes squashes and melons for food and medicinal … nutritional value of a good way to in. For signing up thirst, but that weight will be mostly muscle, '' Lemond.!, skin, eye and the effects seem to be eaten fresh, local cucumbers the... The summer in new cancer drugs in water so their relative concentration of nutrients is.. Or gazpacho can contain rich source of a cucumber can contain rich source of dietary fiber cucumbers great! High percentage of water, '' she said just 16 calories pampering.!, Inc. 11 West 42nd Street, 15th Floor, new York, NY 10036 by a cross-reactivity the! G of dietary fiber short cucumbers are naturally high in many important and. 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While potassium reduces blood pressure levels 500 milliliters ) of water, '' she said medicinal. Supply from may through to September in texture but high-water foods can also be in. Tips and advice to make healthy eating easier is also a very good source of variety. Slices can be an effective way to stay hydrated, especially for spicy dishes human nutrition a! Additional study published in the Archives of Dermatological research, found increased overall benefits. The eyes can decrease morning puffiness or alleviate and treat chronic diseases for and... Portion sizes `` We know that people that eat higher quantities of fruits and vegetables, like cucumbers can be... Human nutrition, dizziness, swelling of the cucumber slices can be placed on the coronavirus outbreak by signing to!