Cucumbers add a crispy crunch to your meal or snack without plumping your waistline. They originated in India then became a Mediterranean favorite before being introduced to receptive markets in North America during the 16th century. This vegetable shares its family line with squash, zucchini, pumpkin and watermelon. Although the cucumber is high in water content, it still packs a nutritional punch.
Calories, Carbohydrates, Protein and Fat
A 1/2 cup serving, or approximately 52 g, of freshly sliced cucumber with the peel contains 8 to 10 calories. The natural carbohydrates in the cucumber include 0.43 g of starch, 0.3 g of fiber and a total of 0.87 g of the sugars fructose, glucose and sucrose. A trace amount of plant protein at 0.34 g and fat at 0.06 g are also in this serving.
Vitamins A and C
Cucumber contains small amounts of vitamins A and C, which act as antioxidants, substances that neutralize harmful free radicals from attacking your cells. A 1/2 cup serving of cucumber slices contains 3 mcg of vitamin A in the form of retinol activity equivalents, and the derivatives of vitamin A including 23 mcg of beta carotene, 14 mcg of beta cryptoxanthin and 6 mcg of alpha carotene. The vitamin C content totals 1.5 mg in the form of ascorbic acid. This serving size also has 8.5 mcg of vitamin K and trace amounts of the B vitamins, such as thiamine, pantothenic acid, folate and niacin.
Minerals
The calcium content of 1/2 cup of cucumber slices is 8 mg and the phosphorus content is 12 mg. Cucumbers have 76 mg potassium in 1/2 cup, which primarily comes from the skin of the plant. Additional minerals in 1/2 cup cucumbers include 7 mg of magnesium, 0.15 mg of iron and trace amounts of copper, manganese, fluoride and selenium.
Storage, Preparation and Uses
Cucumbers store well in the refrigerator for up to one week. When you are ready to eat the cucumber, rinse it and slice it with the peel intact or use a peeler to take off the skin. The most nutritional value comes from eating the cucumber raw with skin. Add slices to your mixed greens salad or eat slices on their own. Cucumbers are a crisp and cool accompaniment to spring or summer dishes or you can add the slices to seasoned broth to create a warm soup.
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