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Cucumber Nutrition
the nutritional value of cucumbers and full cucumber nutrition information...
Cucumbers contain silica, which is an essential component of healthy tissues.
Silica is a mineral which helps to keep the bodies' tissues in good working order. Silica is found in body organs and body cells with the greatest concentration being found in skin and hair. Silica is good for a clear complexion, strong hair and healthy nails.
Cucumbers are high in water so are good for rehydration.
Most of the fibre of cucumbers are contained in their skins. Fibre is good for bowel regularity so helps to prevent bowel cancer. Fibre also helps to maintain normal blood sugar and
cholesterol
levels.
Cucumber nutrition contains a good amount of potassium which
helps the muscles and nerves to function properly and also maintains the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.
Cucumbers are also a fairly good source of pantothenic acid (vitamin B5), which helps to turn carbohydrates and fats into energy and also plays a part in the health of the adrenal glands.
Cucumbers provide a source of vitamin K which helps with blood clotting and helps to prevent postmenopausal bone loss. Vitamin K also helps to protect against liver and prostate cancer.
One large cucumber contains around 45 calories.
THE FULL NUTRITIONAL VALUE OF CUCUMBERS:
Cucumber, with peel, rawRefuse: 3% (Ends)
Scientific Name: Cucumis sativus
NDB No: 11205 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cucumber (8-1/4")
-------
301g
| | Proximates
|
|
Water
|
g
|
286.64
|
|
Energy
|
kcal
|
45
|
|
Energy
|
kJ
|
196
|
|
Protein
|
g
|
1.96
|
|
Total lipid (fat)
|
g
|
0.33
|
|
Ash
|
g
|
1.14
|
|
Carbohydrate, by difference
|
g
|
10.93
|
|
Fiber, total dietary
|
g
|
1.5
|
|
Sugars, total
|
g
|
5.03
|
|
Sucrose
|
g
|
0.09
|
|
Glucose (dextrose)
|
g
|
2.29
|
|
Fructose
|
g
|
2.62
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.03
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
2.50
| | Minerals
|
|
Calcium, Ca
|
mg
|
48
|
|
Iron, Fe
|
mg
|
0.84
|
|
Magnesium, Mg
|
mg
|
39
|
|
Phosphorus, P
|
mg
|
72
|
|
Potassium, K
|
mg
|
442
|
|
Sodium, Na
|
mg
|
6
|
|
Zinc, Zn
|
mg
|
0.60
|
|
Copper, Cu
|
mg
|
0.123
|
|
Manganese, Mn
|
mg
|
0.238
|
|
Fluoride, F
|
mcg
|
3.9
|
|
Selenium, Se
|
mcg
|
0.9
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
8.4
|
|
Thiamin
|
mg
|
0.081
|
|
Riboflavin
|
mg
|
0.099
|
|
Niacin
|
mg
|
0.295
|
|
Pantothenic acid
|
mg
|
0.780
|
|
Vitamin B-6
|
mg
|
0.120
|
|
Folate, total
|
mcg
|
21
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
21
|
|
Folate, DFE
|
mcg_DFE
|
21
|
|
Choline, total
|
mg
|
18.1
|
|
Betaine
|
mg
|
0.3
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
15
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
135
|
|
Carotene, alpha
|
mcg
|
33
|
|
Cryptoxanthin, beta
|
mcg
|
78
|
|
Vitamin A, IU
|
IU
|
316
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
69
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.09
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.03
|
|
Tocopherol, gamma
|
mg
|
0.09
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
49.4
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.111
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.015
|
|
15:0
|
g
|
0.000
|
|
16:0
|
g
|
0.084
|
|
17:0
|
g
|
0.000
|
|
18:0
|
g
|
0.015
|
|
20:0
|
g
|
0.000
|
|
22:0
|
g
|
0.000
|
|
24:0
|
g
|
0.000
|
|
Fatty acids, total monounsaturated
|
g
|
0.015
|
|
14:1
|
g
|
0.000
|
|
15:1
|
g
|
0.000
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
17:1
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.015
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.096
|
|
18:2 undifferentiated
|
g
|
0.084
|
|
18:3 undifferentiated
|
g
|
0.015
|
|
18:4
|
g
|
0.000
|
|
20:2 n-6 c,c
|
g
|
0.000
|
|
20:3 undifferentiated
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
42
| | Amino acids
|
|
Tryptophan
|
g
|
0.015
|
|
Threonine
|
g
|
0.057
|
|
Isoleucine
|
g
|
0.063
|
|
Leucine
|
g
|
0.087
|
|
Lysine
|
g
|
0.087
|
|
Methionine
|
g
|
0.018
|
|
Cystine
|
g
|
0.012
|
|
Phenylalanine
|
g
|
0.057
|
|
Tyrosine
|
g
|
0.033
|
|
Valine
|
g
|
0.066
|
|
Arginine
|
g
|
0.132
|
|
Histidine
|
g
|
0.030
|
|
Alanine
|
g
|
0.072
|
|
Aspartic acid
|
g
|
0.123
|
|
Glutamic acid
|
g
|
0.590
|
|
Glycine
|
g
|
0.072
|
|
Proline
|
g
|
0.045
|
|
Serine
|
g
|
0.060
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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