Know what’s on your plate
Cucumber
Calories & nutrition facts
raw, flesh and skin
Nutrition facts
Per 100 g% DV- Calories 14 kcal —
- Protein 1 g 2%
- Carbohydrate 1.2 g 0%
- Fat 0.6 g 1%
- Saturated fat 0 g 0%
- Fibre 0.7 g 3%
- Sugars 1.2 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg 0%
- Vitamin K 20.9 µg 17%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.32 mg 6%
- Vitamin B6 0.01 mg 1%
- Biotin (B7) 0.8 µg 3%
- Folate (B9) 14 µg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 21 mg 2%
- Iron 0.3 mg 2%
- Magnesium 10 mg 2%
- Phosphorus 23 mg 2%
- Potassium 156 mg 3%
- Zinc 0.1 mg 1%
- Copper 0.03 mg 3%
- Manganese 0.09 mg 4%
- Iodine 3 µg 2%
Similar foods
- Lebanese cucumberunpeeled, raw12 kcal / 100 g
- Common cucumberunpeeled, raw12 kcal / 100 g
- Telegraph cucumberraw, unpeeled12 kcal / 100 g
- Gherkin cucumberraw16 kcal / 100 g
- Norwegian cucumberraw9 kcal / 100 g
- Ripe gherkinunpeeled, raw18 kcal / 100 g
- Gherkinsraw12 kcal / 100 g
- Pepino12 kcal / 100 g
- Pumpkinflesh only, raw13 kcal / 100 g
- Courgetteraw16 kcal / 100 g
Questions about Cucumber
How do you choose a good cucumber?
Choose one that feels firm and heavy for its size, with taut, evenly coloured skin and no soft patches or shrivelling. A very large cucumber may have bigger, tougher seeds.
Do you need to peel or deseed a cucumber?
Usually not: wash it well and slice it with the skin on for extra crunch. If the skin is waxy or tough, peel it; for a watery salad, halve the cucumber lengthways and scrape out the soft seeds with a teaspoon.
How do you stop cucumber making a salad watery?
For a crisp salad, slice the cucumber, sprinkle it with a little salt and leave it in a sieve for about 15 minutes. Pat it dry before mixing it with the other ingredients; this is especially useful for cucumber sandwiches and creamy salads.
How should you store cucumber?
Keep a whole cucumber in the fridge, away from the coldest spot, and use it while it is still firm. Wrap a cut end or put the pieces in a sealed container and refrigerate; use them within a few days.
How do you make quick-pickled cucumber?
Slice cucumber thinly and cover it with a mixture of equal parts vinegar and water, plus a little sugar and salt. Chill for at least 30 minutes; the slices are good in sandwiches, burgers or alongside rich dishes.
What goes well with cucumber?
Cucumber pairs well with yoghurt, mint, dill, lemon and garlic. Try it in tzatziki, raita or a cucumber-and-tomato salad, or add crisp slices to sandwiches with cheese or smoked fish.
Can you cook cucumber?
Yes. Cut it into thick batons and stir-fry over high heat for just a few minutes, so it warms through but keeps some bite. It also works briefly in soups and stews; add it near the end to stop it turning too soft.
Is a bitter cucumber safe to eat?
A distinctly bitter taste is a reason to stop eating it and discard it; bitterness can come from naturally occurring cucurbitacins. Don’t try to hide the taste by cooking or seasoning the cucumber.
Source: CoFID (UK) 13-523 · per 100 g · carbohydrate per EU label, fibre excluded
