Nutrition Information

When we think of cucumbers, we may first imagine a juicy pickle served alongside sandwiches or thinly sliced cucumbers used as cooling eye patches. It is composed of 95% water, which lends to its crisp exterior and succulent interior, perfect for a hot summer’s day [1]. Cucumbers are also very low in calories, with a 50g serving containing only 8kcal and 0.3g of dietary fiber [1]. They contain trace amounts of calcium, potassium, magnesium, and vitamins K, C, and A – all essential minerals and vitamins to maintain body homeostasis. A recent study has looked into the anti-diabetic potential of polysaccharides in the gourd family, and found that they may aid in lowering blood glucose levels and stimulate beta-cell regeneration (cells that secrete insulin) [2]. Since ancient times, they have described for their therapeutic and anti-inflammatory potentials, including their soothing effects against skin irritations and swelling [3].

Fun Facts

Although cucumbers are culturally referred to as a vegetable, they are technically a fruit because they contain seeds. They are fruits of the Cucumis sativus species and are members of the Cucurbitaceae, or gourd, family [4]. In traditional Indian Ayurvedic medicine, members of this family have been utilized to treat various skin problems and promote anti-aging [3]. Over on the other side in Chinese folk medicine, leaves, stems, and roots have been used as anti-diarrheal, and detoxicant agents [3]. Although cucumbers naturally have seeds, many varieties like the English cucumber have been bred to produce underdeveloped seeds that are hardly noticeable [5]. Depending on your purpose (i.e. pickling, salad topping), you can opt to choose cucumbers with different characteristics like size, shape, seed density, and thickness of skin!


Lush cucumber vines!

Storage Tips

  • Choose firm, well-shaped cucumbers with dark green colors. Try to find cucumbers that are heavy for their size.
  • Refrigerate in a plastic bag for up to 1 week.


Fennel Cucumber Salsa

Cucumber and black-eyed pea salad

Honey, cucumber, and mint cooler

Minty watermelon-cucumber salad

Creamy cucumber and potato salad

Cucumber lentil salad


[1] USDA Research Service. (2018). National Nutrient Database for Standard Reference Legacy Release. Basic Report: 11205, Cucumber, raw. Retrieved from:

[2] Simpson, R. and Morris, G.A. (2014). The Anti-Diabetic Potential of Polysaccharides Extracted from Members of the Cucurbit Family: A Review. Bioactive Carbohydrates and Dietary Fibre, 3 (2), pp. 106-114.

[3] Mukherjee, P.K., Nema, N.K., Maity, N., Sarkar, B.K. (2012). Phytochemical and Therapeutic Potential of Cucumber. Fitoterapia, 84, pp. 227-236.

[1] Bender, D.A. (2009). A Dictionary of Food and Nutrition (3 ed.). Oxford University Press. eISBN: 9780191726682

[5] Philips, B. (2016). Seedless Cucumbers Are a Different Pickle. Michigan State University Extension. Website accessed 07/06/2018:

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