How healthy is cucumber?
Is cucumber healthy? Yes, for most people. Cucumber scores 73/100 on the HowHealthyIs Score: 100 g provides 15 kcal. Cucumber is mostly water, so it adds crunch and volume for almost no calories. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cucumber ranks higher than 73% of them.
Counts in favor (% daily value per 100 kcal)
- Potassium16%
- Vitamin C16%
- Magnesium15%
- Fiber9%
- Iron8%
- Protein7%
- Calcium6%
- Vitamin A3%
- Vitamin E1%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 80 minus 1 = 78. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cucumber?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 15 kcal | 16 kcal | |
| Protein | 0.7 g | 0.7 g | 1% |
| Carbohydrates | 3.6 g | 3.8 g | 1% |
| Fiber | 0.5 g | 0.5 g | 2% |
| Sugars | 1.7 g | 1.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 5 µg | 5.2 µg | 1% |
| Vitamin C | 2.8 mg | 2.9 mg | 3% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 16 mg | 17 mg | 1% |
| Iron | 0.3 mg | 0.3 mg | 2% |
| Potassium | 147 mg | 153 mg | 3% |
| Magnesium | 13 mg | 14 mg | 3% |
| Sodium | 2 mg | 2.1 mg | 0% |
Source: USDA FoodData Central, "Cucumber, with peel, raw" (FDC 168409). Values rounded.
Why is cucumber good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Salads and sandwiches
- Snacking with dips
What should you watch out for?
- Low in most nutrients; think of it as a hydrating base rather than a main source of vitamins.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.