Cucumber, with peel, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A crisp, hydrating vegetable with a mild, refreshing flavor and a satisfying crunch from its tender flesh to its edible, slightly bitter peel. It's a nutritional powerhouse of hydration, composed of over 95% water, while providing a modest amount of vitamins and minerals. Its exceptionally low calorie count (just 16 kcal per 100g) makes it a staple for volume eating and light meals.
💚 Why it's loved
People cherish cucumbers for their unparalleled crispness and clean, cooling taste that acts as a palate cleanser. Their versatility is key—they can be sliced into salads, blended into cold soups like gazpacho, or simply eaten as a hydrating snack.
⚠️ Watch-outs & how to enjoy it better
While generally safe, the peel can contain trace pesticide residues; a thorough scrub or choosing organic can mitigate this. Some individuals find the seeds or skin slightly bitter due to cucurbitacins. For those monitoring blood sugar, pairing cucumber with a protein or healthy fat (like hummus or yogurt) can create a more balanced snack.
Key benefits
- Excellent source of hydration due to high water content.
- Very low in calories, supporting weight management goals.
- Provides vitamin K, important for blood clotting and bone health.
- Contains antioxidants like flavonoids and tannins.
- Offers a small amount of potassium, an electrolyte for fluid balance.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cucumbers are botanically classified as a fruit (a berry, specifically) because they develop from a flower and contain seeds, though they are used as vegetables in culinary contexts.
Full nutrition (scales with serving)
| Water | 95.9 g |
| Energy (Atwater General Factors) | 15.9 kcal |
| Energy (Atwater Specific Factors) | 13.9 kcal |
| Nitrogen | 0.10 g |
| Protein | 0.63 g |
| Total lipid (fat) | 0.18 g |
| Ash | 0.38 g |
| Carbohydrate, by difference | 3.0 g |
| Calcium, Ca | 16.3 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 10.1 mg |
| Phosphorus, P | 23.2 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 1.5 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.08 mg |
| Molybdenum, Mo | 3.7 ug |
| Biotin | 0.96 ug |
| Vitamin K (phylloquinone) | 24.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
FAQ
Is the peel of a cucumber nutritious?
Yes, the peel is a concentrated source of fiber, vitamin K, and some antioxidants. Eating it maximizes the vegetable's nutritional benefits.
Why do some cucumbers taste bitter?
Bitterness comes from natural compounds called cucurbitacins, which are more concentrated in the skin and stem end. Peeling the cucumber or rubbing the cut ends can reduce bitterness.
How should I store a whole cucumber?
Store unwashed cucumbers in the crisper drawer of your refrigerator. To prevent moisture loss, you can wrap them in a paper towel inside a perforated plastic bag. Use within a week for best crispness.