In This ArticleView AllIn This ArticleHealth BenefitsNutritionBitterness and BurpsHow to Select and StoreWhat to Do with Them
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition
Bitterness and Burps
How to Select and Store
What to Do with Them
Cucumbers are a delicious kitchen staple—whether you slice them up for a salad orquick pickle them. We love their crisp, refreshing flavor, which is celebrated in many different dishes from cultures all over the globe. And while there’s no arguing about their value in culinary applications, you may be wondering if they’re good for you. Let’s explore cucumber’s potential health benefits and nutrition, plus a few tips on how to use them.
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Health Benefits of Cucumbers
High Water Content
Cucumbers are about 95%, water, making them a great food choice for hydration.Being well-hydrated benefits your entire body—helping you stay focused, regulating body temperature, keeping joints and organs healthy and protected, and ridding your body of waste. Staying on top of your fluid intake also helps prevent constipation, while promoting gut health.
Low in Calories
With cucumbers, you’ll get plenty of refreshing crunch without many calories, making them a helpful food when it comes to weight loss or maintenance. “For folks who like a crunchy snack, cucumbers are ideal because they only contain 16 calories per cup,” saysFrances Largeman-Roth, RDN, a dietitian and author ofSmoothies & Juices: Prevention Healing Kitchen.
Nourishes Skin and Sunburns
Cucumber’s high water concentration and antioxidant profile help keep skin hydrated and protected. “Cucumbers are rich in the mineral silica, which helps keep skin healthy,” says Largeman-Roth. Silica is known for its role in collagen synthesis, keeping your skin smooth and firm.
And because of their natural cooling effect, cucumbers are often used to soothe sunburn and alleviate eye puffiness and irritation. For this benefit, instead of eating them, place cucumber slices directly over the closed eyelids or sunburned areas.
Reduces Cancer Risk
Cucumbers are a member of the gourd or Curcurbitaceae family, which also includes melon, squash and pumpkins. As a member of this family, cucumbers contain cucurbitacins, chemical compounds that are often the focus of studies because of their potential health-protective benefits. According to a 2023 review inPharmacological Research, cucurbitacins have potent therapeutic effects for a variety of inflammatory-related diseases, including cancer.
“Cucumbers also contain fisetin, a flavonol molecule found in fruits and vegetables that has been shown to have antioxidant and anticancer benefits,” addsChristy Wilson, RDN,owner of Christy Wilson Nutrition. “Many domestically grown cucumbers have been bred to contain less of this compound, but the peel is still a concentrated source—so keep it on to reap the health benefits.”
Protects Against Diabetes
According to theCenters for Disease Control and Prevention, as of 2021, 98 million Americans age 18 or older have prediabetes—that’s 38% of the U.S. adult population. We know that diet plays a significant role in the management of diabetes—and its prevention—which is why food choices are so important.
“Animal studies have shown a correlation between cucumbers and the potential reversal of diabetes markers,” notes Largeman-Roth.
Tamara Melton, M.S., RDN, LD, co-founder of Diversify Dietetics, notes similar research done in animals points to cucumbers as having a role in lowering blood sugar, including a 2020 study in theJournal of Physiology and Pharmacology.
And while these studies were done with rats using cucumber extracts—not humans—the data is still promising. Human studies are needed before recommendations can be made specifically regarding diabetes, but one thing we know for sure is that cucumbers are low in carbohydrates. This means they won’t have much impact on blood sugars, making them a great food for those with prediabetes and diabetes.
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Cucumber Nutrition
Here are the nutrition facts for a 1-cup serving of raw, sliced cucumbers with the peel, per theUSDA:
Cucumber’s Bitterness and Burps
While there are health benefits of cucurbitacin, it’s also believed to be the culprit behind the bitterness of some cucumbers and the burping they might cause. Growing conditions and cucumber variety impact the amount of this compound in your cucumber. While we love cucurbitacin’s health-protective benefits, if you find you’re sensitive consider trying “burpless” cucumbers, which have been cultivated to remove that bitterness.
How to Choose and Store Cucumbers
At the store, look at all sides of the cucumbers you plan to buy. You’ll want one that doesn’t have any nicks, wrinkles or cuts. It should be green all over with no signs of mold. Next, feel it. Your cucumber should be firm and free from soft spots.
When you get home,store your cucumbersin the fridge. Ideally, cucumbers should be stored at around 55°F. But your fridge is kept cooler than that and they won’t last long at warmer room temperatures on your counter, so keep them in a warmer spot in the fridge—like the top shelf, toward the front of the fridge or in the door. Since cucumbers are so high in water, Largeman-Roth recommends avoiding the back of your fridge as they might freeze.
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What to Do with Cucumbers
If your garden is over-run with cucumbers or if you took advantage of the sale on cucumbers at the store, have no fear—there are plenty of delicious dishes you can create with them!
Wilson loves their “mildly sweet flavor and crisp texture,” characteristics that she says make them versatile. She recommends adding them to salads, using them as a cool side to a spicy entree, pickling them or using them in dips and dressings.
We love them in ourCucumber & Avocado SaladandCreamy Cucumber Dill Soup.
The Bottom Line
Cucumbers are a staple in many kitchens—and for good reason. They’re not only versatile but they also have a pleasant flavor and some pretty amazing health benefits. Keep the skin on for more benefits and feel free to get creative with them. Need some ideas? Check outOur 18 Most Popular Cucumber Recipes.
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