Cucumber Nutrition Facts 100g: Benefits, Best Time to Eat and How to Include It In Diet

It’s a regular, sweaty afternoon. You grab a plate of food, but your heart secretly craves something cool, crunchy, and refreshing. Enter cucumber — the real MVP of summer munchies. But wait, do we even know what's packed inside this green beauty? 

Cucumber nutrition facts 100g will honestly blow your mind. It's not just water and crunch; it’s vitamins, minerals, and a truckload of hydration magic. Low in calories, rich in antioxidants, and a buddy for your skin and digestion, cucumber basically screams wellness. Plus, eating it at the right time can actually make a big difference (yes, timing matters). 

Whether you love it raw, juiced, pickled, or tossed into salads, cucumbers are here to cool you from the inside out. Let’s dive deep into why cucumbers deserve way more hype on your plate—and how to eat them smartly for max benefits!

Table Of Contents 

1. What Is the Nutritional Value of 100g of Cucumber?
2. Cucumber Nutrition Facts 100g: What Are the 5 Benefits of A Cucumber?
3. How To Include Cucumber In Your Diet? 
4. What Is the Best Time To Eat Cucumbers? 
5. Dietitian’s Recommendation 
6. The Final Say 
7. FAQs
8. References
    

What Is the Nutritional Value of 100g of Cucumber?

Cucumbers contain 96% water and are low in calories but abundant in important vitamins, minerals, and water content, making them perfect for healthy meal ideas for weight loss. 

They are excellent for detoxifying and combating dehydration. Cucumbers are high in phytonutrients and vitamin K. They also contain high levels of pantothenic acid and molybdenum. They also include copper, potassium, manganese, vitamin C, phosphorus, magnesium, and vitamin B1. 

The following are the nutritional values of 100 g of cucumber:

Also Read: Top 13 Pomegranate Benefits for the Skin + 5 DIY Home Remedies For Tan, Pigmentation, Acne And More! 

Cucumber Nutrition Facts 100g: What Are the 5 Benefits of A Cucumber?

The following are the top 5 benefits of a cucumber:

1. Good For Hydration

Cucumbers, which contain 96% water, help meet the body's daily water needs and help you stay hydrated and keep your body feeling rejuvenated.  This is especially useful during the warmer months, when dehydration is frequent. Add cucumbers to your summer vegetable recipes or make detox water by combining them with mint to remove toxins and boost hydration. Plus, cucumbers work as a natural coolant, providing relief from the heat. 

 2. Promotes Bone Health

Cucumbers are a source of vitamin K, which is crucial for bone health. A single cucumber with the skin intact contains over 41% of the daily vitamin K that the body needs. Vitamin K is needed for bone development. In addition, a lack of it may be harmful to bone health. 

3. Helps Regulate Blood Pressure

Cucumbers are one of the best foods for high blood pressure, and adding them to your diet can be a simple method to enhance cardiovascular well-being. 

Cucumber is rich in potassium, which plays a vital role in keeping blood pressure levels in check. Regular consumption of cucumber can help the body regulate the amount of salt present and lower the strain on heart vessels, which is very important for maintaining heart health. 

In addition, their water content helps to hydrate, and this is needed to maintain good blood pressure levels. The water and fibre contents in cucumbers also enhance the general function of the cardiovascular system. 

4. Aids In Weight Loss

Cucumbers are excellent for weight loss because they are low in calories and high in water content. It has 96% water and a mere 15.5 calories in 100 g. Cucumbers can make you feel full, so you tend not to overeat. You can add them to your low-calorie recipes for weight loss and also boost digestive health. 

5. Reduces Cancer Risk

The cucumber fibre prevents colorectal cancer by ensuring healthy digestion and normal bowel movements. Lignans are a natural chemical present in cucumbers, flax and sesame seeds, kale, broccoli, cabbage, strawberries, apricots, and other foods that are plant-based. 

Lignans have proven to be protective against post-menopausal breast and colorectal cancers. Cucumbers also contain cucurbitacin, an anticancer chemical. These components together lower the risk of cancer development. Including cucumbers in your diet will make you healthy in the long term and help you avoid cancer.

Bonus: Lowers Blood Sugar

Cucumbers have been demonstrated to lower blood sugar levels, making them useful for diabetic control. The natural chemicals in cucumbers inhibit carbohydrate digestion, avoiding blood sugar increases. Regular consumption of cucumbers can help diabetics maintain stable blood sugar levels. They are a low-calorie, nutritional alternative that can be readily mixed into a variety of meals.

Also Read: 10 Beta Glucan Foods: Benefits & Side Effects | ToneOpEats 

How To Include Cucumber In Your Diet? 

The best thing about cucumbers is how versatile they are! Here are some ways you can include it in your diet to reap the benefits of cucumber nutrition facts per 100g: 

• Raw: Slice them and eat as a nutritious snack or mix them into salads.
   
• Pickled: To make your own pickles, soak cucumber slices in vinegar, salt, and spices.
   
• Detox Water: For a delightful drink, infuse water with cucumber slices.
   
• Cucumber Sandwiches: Spread cream cheese or hummus between cucumber slices on toast.
   
• Cucumber in Salads: Combine cucumber slices, tomatoes, red onions, and a light vinaigrette.  For added flavour, use fresh herbs such as mint or dill.
   
• Cold Cucumber Soup: Combine cucumbers, yoghurt, garlic, and herbs to produce a cold soup. Gazpacho is a classic example.
   
• Cucumber Raita: Combine grated cucumber, yoghurt, salt, cumin, and chopped mint.  Serve as a side dish alongside a main entrée.

Also Read: Best Detox Juice Recipes To Detoxify Your Liver, Kidney, & Overall Body 

What Is the Best Time To Eat Cucumbers? 

We have studied all about cucumber nutrition facts per 100g, but what is the best time to reap the benefits? Here is when you can have them: 

Also Read: Happy & Hydrated: 7 Healthy Summer Smoothie Recipes For A Cool And Nourished You!

Dietitian’s Recommendation 

As a professional, I would argue that cucumbers are quite versatile and can be integrated quite easily into numerous meals.  You can simply add them to salads, sandwiches, and wraps, or even make them the base of a tasty gazpacho.  Their light flavour pairs well with most foods, so it's easy and wonderful to include them in your diet. Keep in mind that moderation is key, so eat cucumbers in reasonable quantities to receive their health benefits without unpleasant effects.

Dt. Lavina Chauhan 

The Final Say 

Cucumbers are more than a sidekick to your salads. Knowing the cucumber nutrition facts, 100g shows why they deserve superstar status, especially when you're aiming for hydration and glow. Add them mid-morning or evening for a refreshing boost. Simple, crunchy, and secretly powerful—cucumbers are a must!

FAQs

1. How much cucumber is 100 calories?

Approximately 2.25 cucumbers would contain about 100 calories.  A medium-sized cucumber (about 200 grams) contains 20-30 calories.

2. What are the highest nutrients in a cucumber?

Cucumbers contain vitamins K, potassium, magnesium, and manganese, as well as antioxidants such as flavonoids and tannins.  They're also high in water and fibre.
 

References

• https://www.truemeds.in/blog/cucumber-health-benefits-nutrition-facts-uses-and-types
• https://pharmeasy.in/blog/healthy-effects-of-cucumber-for-summer/
• https://www.health.com/nutrition/health-benefits-cucumbers
• https://www.medicoverhospitals.in/articles/cucumber-calories
   

About ToneOp Eats 

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