What are the Nutritional Facts about Cucumbers?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Cucumbers are low in calories and high in water. Learn their nutrition facts, health benefits, and best ways to eat cucumbers daily.
Introduction
Cucumbers, also known as kheera, are one of the most refreshing vegetables, especially in Indian summers. They are mostly made of water, low in calories, and easy to digest. Cucumbers help keep the body hydrated, cool, and fresh. Let us understand the nutritional facts about cucumbers in simple Indian English.
Nutritional Facts About Cucumbers (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 15 kcal |
| Water | 95% |
| Carbohydrates | 3.6 g |
| Protein | 0.7 g |
| Fat | 0.1 g |
| Dietary Fiber | 0.5 g |
| Vitamin C | 2.8 mg |
| Vitamin K | 16.4 mcg |
| Potassium | 147 mg |
| Magnesium | 13 mg |
| Calcium | 16 mg |
Health Benefits of Cucumbers:
1. Keeps the Body Hydrated
- Very high water content
- Prevents dehydration
- Keeps body cool in hot weather
2. Supports Weight Loss
- Very low in calories
- Good for snacking
- Helps control hunger
3. Improves Digestion
- Contains fiber and water
- Helps prevent constipation
- Soothes digestive system
4. Supports Heart Health
- Potassium helps control blood pressure
- Low sodium content
5. Good for Skin Health
- Helps keep skin hydrated
- May reduce puffiness and swelling
Are Cucumbers Good for Weight Loss?
Yes, cucumbers are excellent for weight loss.
Why they help:
- Low calorie
- High water content
- Can be eaten in larger quantity
Best way:
Eat raw cucumber slices or add to salads.
Best Ways to Eat Cucumbers
- 🥗 Cucumber salad
- 🥒 Raw cucumber slices
- 🥛 Cucumber raita
- 🥤 Cucumber juice
- 🥪 Added to sandwiches
Raw vs Peeled Cucumbers
| Type | Benefit |
|---|---|
| With peel | More fiber and vitamins |
| Peeled | Easier to digest for sensitive stomach |
Who Should Be Careful?
- Excess intake may cause bloating in some people
- People with weak digestion should avoid eating cucumber at night
- Wash properly to remove pesticides
Conclusion
Cucumbers are a low-calorie, hydrating vegetable rich in water, vitamins, and minerals. When eaten regularly, they support hydration, digestion, weight loss, heart health, and skin glow. They are a simple and healthy addition to the Indian diet.