Vegetables and mushrooms · IFCT 2017
Cucumber: nutrition per 100 g
Per 100 g, raw long green cucumber gives 20 kcal, 0.7 g protein, 3.5 g carbohydrate and 2.1 g fibre, according to IFCT 2017, and it is 93.0 g water. It is low in most vitamins and minerals, with 183 mg potassium and 6.1 mg vitamin C per 100 g. Cucumber's value is hydration, crunch and its place in every Indian salad, raita and summer plate.
About cucumber
Cucumber is eaten raw across India, sliced with salt and chilli at railway stations, chopped into kachumber and kosambari, and grated into raita. IFCT 2017 records names in 16 languages, among them kheera in Hindi and Urdu, khira in Punjabi, kakdi in Gujarati, kakadi in Marathi, sosha in Bengali, vellarikkai in Tamil, dosa kaya in Telugu, southe kayi in Kannada, vellarikka in Malayalam and laar in Kashmiri.
The tables analyse three types. The long green cucumber on this page has 20 kcal per 100 g. A short green type is lighter at 17 kcal, with a little more iron. The orange, round cucumber, the Mangalore or Madras cucumber of the south, has 20 kcal, 1.0 g protein, 2.5 g fibre and the most calcium, 22 mg. That orange type is cooked rather than eaten raw: Andhra makes dosakaya pappu and pachadi, Karnataka southekai sambar and huli, and Konkani homes a sweet cucumber cake, tavsali.
What cucumber brings to a meal
- 01
Mostly water
At 93.0 g water and 20 kcal per 100 g, cucumber is one of the most hydrating foods in IFCT 2017. That makes it useful in hot weather and on long journeys, where a few slices refresh without adding much energy.
- 02
Some potassium
Each 100 g carries 183 mg potassium and just 6 mg sodium. Potassium helps the body manage fluid balance, which suits cucumber's role as a summer food.
- 03
Low in most nutrients
Cucumber ranks near the bottom of 39 vegetables for protein, iron and calcium, with 0.46 mg iron and 16 mg calcium per 100 g. Its vitamin C, 6.1 mg, covers just 9 per cent of a woman's need.
- 04
The orange type is richer
The round orange cucumber has 1.0 g protein, 2.5 g fibre and 22 mg calcium per 100 g, a little more of each than the long green kheera, and is better suited to cooking.
Cucumber nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 20 kcal | 1% | 1% |
| Protein | 0.7 g | 1% | 2% |
| Carbohydrate (available) | 3.5 g | ||
| Dietary fibre | 2.1 g | ||
| Free sugars | 0.3 g | ||
| Total fat | 0.2 g | ||
| Water | 93 g | ||
| Fats | |||
| Saturated fat | 0.06 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.07 g | ||
| Omega-3 (alpha-linolenic acid) | 9 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 16 mg | 2% | 2% |
| Iron | 0.46 mg | 2% | 2% |
| Zinc | 0.17 mg | 1% | 1% |
| Magnesium | 20 mg | 5% | 5% |
| Phosphorus | 28 mg | ||
| Potassium | 183 mg | ||
| Sodium | 6 mg | ||
| Copper | 0.04 mg | ||
| Selenium | 0.2 µg | ||
| Vitamins | |||
| Vitamin C | 6.1 mg | 8% | 9% |
| Beta-carotene | 5 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.35 mg | 2% | 3% |
| Vitamin B6 | 0.06 mg | 3% | 3% |
| Folate (B9) | 17 µg | 6% | 8% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | ||
| Vitamin K1 | 8.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Cucumber: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/cucumber/
Where cucumber sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Vitamin C | 6.1 mg | 29th of 36 | 101st of 130 |
| Beta-carotene | 5 µg | 27th of 31 | 116th of 160 |
| Folate (B9) | 17 µg | 33rd of 39 | 143rd of 197 |
| Dietary fibre | 2.1 g | 33rd of 39 | 157th of 182 |
| Iron | 0.46 mg | 23rd of 39 | 184th of 242 |
Every form of cucumber in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Cucumber, green, elongate (shown above) | 20 kcal | 0.7 g | 2.1 g | 0.46 mg | 16 mg |
| Green, short | 17 kcal | 0.8 g | 2.1 g | 0.59 mg | 19 mg |
| Orange, round | 20 kcal | 1 g | 2.5 g | 0.45 mg | 22 mg |
How cucumber is eaten
- Kheera raita: grated cucumber in whisked curd with roasted cumin, mint and a pinch of black salt.
- Kachumber and kosambari: diced cucumber with onion, tomato, lemon and, in Karnataka, soaked moong dal and grated coconut.
- Dosakaya pappu in Andhra Pradesh: the orange cucumber cooked with toor dal, tamarind and green chilli.
- Southekai huli in Karnataka: cucumber pieces in a tamarind and coconut sambar.
- Vellarikka pachadi in Kerala: cucumber in a mustard-spiked curd and coconut sauce, part of the Onam Sadya.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Cucumbers sometimes taste bitter at the stem end because of natural cucurbitacins. The old habit of cutting off the end and rubbing it on the cut surface does little; simply taste a slice and discard a bitter cucumber. Much of the fibre sits in the skin, so peel only if the skin is waxed or tough, and wash well before eating raw. Cucumber is filling for few calories, but on its own it supplies little protein or iron, so it works as a side rather than a meal.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about cucumber
Is cucumber good for weight loss?
Cucumber is very low in energy, 20 kcal per 100 g in IFCT 2017, and mostly water, so it adds bulk and crunch to meals with few calories. It is a sensible snack or salad base, but weight loss depends on the overall diet.
Should cucumber be eaten with the peel?
Yes, when the skin is thin and clean, because much of the fibre and colour is in the peel. Wash it well under running water. Peel cucumbers that are waxed, very thick-skinned or bitter.
Is cucumber good in summer?
Yes. At 93.0 g water per 100 g, cucumber helps with hydration in hot weather, and it is light and cooling to eat. It does not replace drinking water, but kheera with salt and lemon is a refreshing snack.
What is the orange cucumber used for?
The round orange cucumber, called dosakaya in Telugu and southekai in Kannada, is cooked in dals, sambars, chutneys and pickles across the south. IFCT 2017 lists it with 1.0 g protein and 2.5 g fibre per 100 g.
Related foods and tables
Zucchini
Nutrition per 100 g, from IFCT 2017.
Lettuce
Nutrition per 100 g, from IFCT 2017.
Tomato
Nutrition per 100 g, from IFCT 2017.
Bottle gourd (lauki)
Nutrition per 100 g, from IFCT 2017.
Ash gourd (petha)
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.