Cucumber is a nutritious fruit with a high water content. Eating cucumber may help lower blood sugar, prevent constipation, and support weight loss. To maximize cucumber’s health benefits, eat the peel, too.
Though commonly thought to be a vegetable, cucumber is a fruit.
It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Cucumbers are also low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
- Cucumbers are nutrient-rich
Cucumbers are low in calories but high in many important vitamins and minerals.
One 10.62 ounce (301 gram) unpeeled, raw cucumber containsTrusted Source approximately:
Calories: 45
Total fat: 0.3 grams
Carbs: 11 grams
Protein: 2 grams
Fiber: 1.5 grams
Vitamin C: 8 grams
Vitamin K: 49 micrograms
Magnesium: 39 micrograms
Potassium: 442 milligrams
Manganese: 0.2 milligrams
Although the typical serving size is about one-third of a cucumber, eating a standard portion would provide about one-third of the nutrients above.
Cucumbers also have a high water content. They’re made up of about 96% water.
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.
- Cucumbers contain antioxidants
Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.
The accumulation of these harmful free radicals can lead to several types of chronic illness.
Oxidative stress caused by free radicals has been associated with cancer and heart, lung, and autoimmune diseases.
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
One 2015 studyTrusted Source measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.
At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status.
However, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.
An older 2010 test-tube studyTrusted Source investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals.
- Cucumbers promote hydration
Water is crucial to your body’s function, playing numerous important roles. It involves processes like temperature regulation and transporting waste products and nutrients.
Proper hydration can affect everything from physical performance to metabolism.
While you meet most of your fluid needs by drinking water or other liquids, you may get as much as 40%Trusted Source of your water intake from food.
Fruits and vegetables, in particular, can be a good water source in your diet.
In one 2013 studyTrusted Source, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improved hydration.
Because cucumbers are about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.
- Cucumbers may aid in weight loss
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories. Each one-cup (104-gram) serving contains 16 calories, while an entire 11-ounce (300-gram) cucumber contains 45 calories.
This means you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches, and side dishes and may be used as a replacement for higher-calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
One 2016 analysisTrusted Source looked at 13 studies involving 3,628 people overall and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight.
- Cucumbers may help lower blood sugar levels
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
A 2010 animal studyTrusted Source induced diabetes in mice and supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.
In addition, one 2016 test-tube studyTrusted Source found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications.
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect human blood sugar.
- Cucumbers may aid in weight loss
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories. Each one-cup (104-gram) serving contains 16 calories, while an entire 11-ounce (300-gram) cucumber contains 45 calories.
This means you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches, and side dishes and may be used as a replacement for higher-calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
One 2016 analysisTrusted Source looked at 13 studies involving 3,628 people overall and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight.
- Cucumbers may help lower blood sugar levels
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
A 2010 animal studyTrusted Source induced diabetes in mice and supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.
In addition, one 2016 test-tube studyTrusted Source found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications.
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect human blood sugar.
What Can You Make With Cucumbers? 13 Food Ideas
Cucumbers are a hydrating, low calorie fruit — though often considered a veggie — rich in disease-fighting nutrients like fiber, vitamin K, and antioxidants (1Trusted Source, 2Trusted Source, 3Trusted Source).
They’re a wonderful addition to any diet and a beloved staple in home gardens, where they produce a lot of fruit with minimal maintenance. Plus, they’re commonly sold at farmers markets and included in community supported agriculture (CSA) shares.
If you have an abundance of cucumbers and wonder what to do with them, look no further.
Here are 12 ideas for ways to prepare cucumbers, plus a few of our favorite recipes to help you get started.
1–3. Cucumber recipes for breakfast
Breakfast may not seem like the most natural meal to add cucumbers to, but there are many ways to enjoy this hydrating fruit first thing in the morning.
- Breakfast classics
Notably, cucumbers are a breakfast staple in some parts of the world.
Many Mediterranean cultures incorporate fruits and vegetables into breakfast regularly while some cultures in China pair cucumbers with eggs.
To start your day with cucumbers, try:
Turkish-inspired breakfast salad
stir-fried cucumbers with scrambled eggs
- Cucumber smoothie
Cucumbers have a fairly mild flavor, so you can easily add them to any of your favorite smoothies. Otherwise, try one of these recipes that highlight cucumbers themselves:
power green cucumber smoothie
easy cucumber smoothie
creamy pineapple cucumber cmoothie
cucumber watermelon smoothie
- Cucumber yogurt parfait
You can easily make a cucumber yogurt parfait savory or sweet.
If you’re in the mood for something savory (and have a little more time on your hands), try this yogurt bowl with cucumbers, melon, and chickpeas or this one that incorporates beets and pistachios alongside cucumbers.
For a sweet version, try this strawberry cucumber breakfast yogurt.
4–6. Cucumber lunch ideas
If you’re looking for a simple way to add something green to your lunch, cucumbers are the way to go.
- Cucumber sandwiches
You may already enjoy adding cucumbers to veggie sandwiches or atop traditional deli meats like ham and turkey. You may also be familiar with classic cucumber sandwiches that pair creamy cheeses with this crisp, crunchy fruit.
If you want to make cucumbers the highlight of your sandwich, try swapping bread out for cucumber.
What’s more, you can slice cucumbers in small rounds to make bite-sized snacks or long slices to mimic deli-style hoagies.
You can even try cutting a single cucumber in half, scooping out the insides, and packing the interior with your favorite sandwich ingredients to mimic a sub sandwich, as this recipe suggests.
- Cucumber kimchi
Kimchi is a Korean dish made from fermented vegetables, garlic, ginger, and chili peppers. It’s nutrient dense and packed with beneficial probiotics.
It’s often made with cabbage, but cucumbers are commonly used in kimchi as well.
Here are a few cucumber kimchi recipes to try:
oi kimchi (cucumber kimchi)
cucumber mak kimchi
- Cucumber salads
There’s a reason why cucumber salads are one of the main ways to enjoy this fruit. They’re fresh, fairly simple to make, and packed with flavor.
If you’re tired of the usual combos with dill or tomatoes, try one of these instead:
pear and cucumber salad with caramelized rosemary tempeh
cucumber salad with honeydew, feta, and mint
sesame soy cucumber salad with honey-roasted peanuts
cucumber salad with shrimp and celery
7–9. Cucumber dinner recipes
- Cucumber noodles
Replacing traditional wheat or grain-based noodles with spiralized veggies is a simple way to cut back on your meal’s carb and calorie count while adding extra nutrients like vitamins and minerals.
Cucumbers make a great spiralized veggie due to their naturally long shape.
If you have a spiralizer at home, you can easily make recipes like these:
Greek cucumber noodles
cucumber noodles with tahini sauce
sesame cucumber noodles
- Cucumber soup
Especially in the heat of summer, a cool cucumber soup is refreshing — and appeals to the eye with its bright green color. Plus, cucumbers are the perfect partner to summer herbs like basil and cilantro.
Cool off this summer with one of these cucumber soup recipes:
cucumber, tomatillo, and cilantro gazpacho
cucumber, avocado, and honeydew gazpacho
basil cucumber gazpacho
- Stuffed cucumbers
Cucumber boats are a great vehicle for packing in extra veggies, grains, and protein.
Simply cut a cucumber in half, scoop out a small amount of the flesh, and fill it with the toppings of your choice. Chicken salad is a great place to start, as are shrimp and Italian combos.
0–12. Cucumber snacks and other ideas
Pickles, drinks, and chips are other fun ways to eat cucumbers.
10. Pickles
Arguably one of the most popular ways to enjoy this fruit is in the form of pickles.
Not only are pickles a fresh, crunchy, low calorie snack, but making your own is a great way to preserve cucumbers when you’ve got a big batch and need to save them before they spoil.
Here’s a recipe for a classic dill pickle that doesn’t require any canning but stays fresh in the fridge for a few weeks.
You may also be interested in this Mediterranean-inspired pickle recipe that’s flavored with coriander, bay leaf, and jalapeños.
- Summertime drinks and deserts
Cucumbers are in their prime during the peak of summer. They’re already quite refreshing, but you can add them to desserts and summertime drinks — alcoholic and nonalcoholic alike — to help cool off.
For example, cucumber juice alone is hydrating and nutritious. So is cucumber lemonade.
For an alcoholic treat, try cucumber margaritas a cucumber cooler.
For desserts, cucumber sorbet and cucumber-strawberry or cucumber-watermelon popsicles are all easy to make at home with just a handful of ingredients.
- Cucumber chips
Cucumbers are renowned for their crunch when fresh or pickled, but they work surprisingly well as dried chips, too.
You can make your own cucumber chips with a food dehydrator or in your oven.
Both methods take a few hours between the prep and the cook time, so cucumber chips may be best when you have a big batch of cucumbers.
The bottom line
Cucumbers are a healthy, refreshing fruit. You can enjoy them throughout the day in meals, snacks, drinks, and desserts alike.
If you want to experiment with some new ideas, try one of the easy cucumber recipes above
