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Cucumbers are quick and easy to grow—and they're delicious fresh or pickled! Learn how to plant, grow, and harvest cucumber plants with this growing guide from The Old Farmer's Almanac.
- 5 min
- 1. It’s High in Nutrients
- 2. It Contains Antioxidants
- 3. It Promotes Hydration
- 4. It May Aid in Weight Loss
- 5. It May Lower Blood Sugar
- 6. It Could Promote Regularity
- 7. Easy to Add to Your Diet
- The Bottom Line
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Cucumbers are low in calories but high in many important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber contains the following (1):
•Calories: 45
•Total fat: 0 grams
•Carbs: 11 grams
•Protein: 2 grams
Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.
The accumulation of these harmful free radicals can lead to several types of chronic illness (4).
In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease (4).
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.
At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status (5).
Water is crucial to your body’s function, playing numerous important roles (7).
It is involved in processes like temperature regulation and the transportation of waste products and nutrients (7).
In fact, proper hydration can affect everything from physical performance to metabolism (8, 9).
While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food (2).
Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status (10).
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories (1).
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels (12).
Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar (13).
In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications (14).
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.
Summary:
Eating cucumbers may help support regular bowel movements.
Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult (15).
Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity (16).
Moreover, cucumbers contain fiber, which helps regulate bowel movements.
In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.
One study had 80 participants supplement with pectin. It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health (17).
Mild with a distinctly crisp and refreshing flavor, cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches.
Cucumbers are also often eaten raw as a low-calorie snack or can be paired with hummus, olive oil, salt or salad dressing to add a bit more flavor.
With just a bit of creativity, cucumbers can be enjoyed in many ways.
Here are a few recipes to help incorporate cucumbers into your diet:
•Baked Cucumber Chips
•Quick Pickled Cucumbers
Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet.
They are low in calories but contain many important vitamins and minerals, as well as a high water content.
Cucumber is a low-calorie fruit with high water and fiber content. It may help lower blood sugar, prevent constipation, and support weight loss. Learn more about cucumber's nutrients, antioxidants, and how to eat it.
The cucumber (Cucumis sativus) is a widely-cultivated creeping vine plant in the family Cucurbitaceae that bears cylindrical to spherical fruits, which are used as culinary vegetables. Considered an annual plant, there are three main types of cucumber—slicing, pickling, and seedless—within which several cultivars have been
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- Hydration. At around 96%, cucumber's water content rivals that of lettuce. It's an excellent way to stay hydrated. Getting enough water is critical for your health.
- Bone Health. Cucumber's high vitamin K content makes it great for bone health. Studies have found that low vitamin K levels are associated with higher rates of bone fractures.
- Cancer. Cucumbers contain polyphenols (plant compounds that act as antioxidants) called lignans. These plant compounds have many health benefits, including reduced risks of some forms of cancer.
- Cardiovascular Health. Cucumbers contain flavonoids (plant phytonutrients), which benefit heart health. Specifically, researchers have found that flavonoids reduce the risk of heart disease due to the following properties
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