Health Nutrition & Diet 10 Health Benefits of Cucumbers that Make Them So Good For You You're about to crave cucumbers like never before. By Christina Manian, RDN Updated on August 20, 2024 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Emily Peterson Fact checked by Emily Peterson Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Our Fact-Checking Process Whether starring in a salad or dipped in creamy hummus, crunchy, refreshing cucumber (Cucumis sativus) is tough to resist. But this “veggie”(which is actually a fruit!) offers so much more than delicious, mild flavor and a textural element to dishes: Cucumbers are also full of healthy nutrients. In fact, eating cucumbers can keep you hydrated, reduce inflammation, and lower blood sugar, and more. We caught up with health experts to learn more about the health benefits of cucumbers—and we've rounded up recipes to add more of them to your diet. Dana Melink, RD, is a clinical dietitian. Lauren Manaker is a registered dietitian nutritionist (RDN) in Charleston, South Carolina. Cucumber Nutrition As a global culinary staple for over 3,000 years, cucumbers originated in India, and their popularity soon grew, first across the Asian continent and then around the world. Cucumbers belong to the Cucurbitaceae family alongside squash, zucchini, watermelon, and pumpkin—so technically they’re a fruit. Although there are over 100 varieties available, here's a look at the nutritional value of your average raw cucumber with a peel. (Keep in mind that cucumbers are most nutritionally dense when unpeeled!). Water - 287 gramsCalories - 45.2 kcalProtein - 1.96 grams (3.92% of the recommended daily value or DV)Fat - 0.331 gramsCarbohydrates - 10.9 gramsFiber - 1.5 grams (5.36% DV)Sugars - 5.03 gramsCalcium - 48.2 milligrams (3.71% DV)Iron - 0.843 milligrams (4.68% DV)Magnesium - 39.1 milligrams (9.31% DV)Phosphorous - 72.2 milligrams (5.78% DV)Potassium - 442 milligrams (9.40% DV)Sodium - 6.02 milligramsZinc - 0.602 milligrams (5.47% DV)Copper - 0.123 milligrams (13.67% DV)Manganese - 0.238 milligrams (10.35% DV)Vitamins A, B, C, E, and K Westend61 Cucumber Health Benefits Here are some of the most noteworthy reasons to keep crunching on cucumbers. 01 of 10 Hydrates If you’ve been privy to any of the health impacts of cucumbers, you may know that they’re filled with water. “Cucumbers are high in water content, helping to keep you hydrated,” says clinical dietitian Dana Melink, RD explains. In fact, they’re made up of at least 95 percent water, making them one of the most hydrating foods you can eat. Given that our bodies are also made of mostly water, hydration is key to keeping all of our organ systems functioning well, particularly our kidneys. It also helps us to maintain healthy blood pressure and keeps our detoxifying systems firing on all cylinders. 02 of 10 Boosts Bone Health With every serving of cucumbers, you’ll get closer to your daily vitamin K needs, which is important for healthy bone development. It is a vital precursor to the protein osteocalcin, which is needed to create bone tissue. Vitamin K also supports healthy blood clotting throughout the body. 03 of 10 Reduces Inflammation “Cucumbers are also full of antioxidants,” Melink says. Like many other plant-based foods, cucumbers are packed with plant compounds, or polyphenols, especially lignans and cucurbitacins. These plant compounds fight off inflammation throughout the body as well as free radicals, which can be the cause of chronic diseases like heart disease and cancer. And research finds that cucurbitacins are effective at not only killing cancer cells, but also at preventing their proliferation through the body. 04 of 10 Aids Digestion Their water content combined with their fiber content make cucumbers a healthy food to eat to support digestion. Cucumbers are especially high in soluble fiber, which promotes regularity and healthy metabolism while also working to reduce cholesterol levels. Water is vital for proper digestion because it helps the body break down and absorb nutrients. It also helps to prevent constipation and bloating. 05 of 10 Improves Immune System Cucumbers contain modest, but still noteworthy amounts of both vitamin C and potassium. Vitamin C, also an antioxidant, helps boost the immune system. Potassium helps boost cucumbers’ hydrating powers, because this mineral is an electrolyte that works to maintain fluid balance throughout the body. 06 of 10 Regulates Blood Sugar Cucumbers can also aid in the regulation of blood sugars and prevention or maintenance of diabetes. One review published in the Journal of Complementary and Integrative Medicine found that cucumber consumption was associated with better blood sugar control, having anti-diabetic effects. Also of note, one animal study found cukes to be protective against inflammatory side effects of diabetes, decreasing oxidative stress throughout the body. 07 of 10 Enhances Skin Since cucumbers have a high water content, they help keep your body hydrated, and in turn, moisturize the skin, says Lauren Manaker, a registered dietitian nutritionist (RDN). And because they are a good source of antioxidants and vitamin C, which may help protect against oxidative stress that causes skin damage, cucumbers may be good for your skin health, Manaker says. 08 of 10 Freshens Bad Breath Some plant based foods, like cucumber, have flavonoids and tannins, which contain antibacterial properties that help neutralize bacteria in your mouth, possibly reducing bad breath, Manakar explains. And chewing triggers saliva production, which does help reduce odors, Manakar says. "While we need more high quality data to confirm whether cucumbers should be a go-to remedy for bad breath, it is a low-risk intervention that won't hurt and may help (unless you are eating cucumber slices doused in garlic powder or topped with tuna and onion—then it won't be the bad breath remedy you are looking for!), Manakar says. 09 of 10 Promotes Hair Growth Cucumber is packed with silicon and sulfur, as well as potassium, all of which are known to prevent hair growth and stop hair loss. Silicon and sulfur, in particular, are ingredients in many hair products because they prevent hair brittleness and breakage. Silicon strengthens hair shafts, reducing breakage and giving hair shine, while sulfur is essential in the production of keratin, which is a protein that makes up hair, giving it its flexibility and durability. We need these minerals to nourish the scalp and promote faster and healthier hair growth—and you can consume them in cucumbers. 10 of 10 Provides an Easy Snack Cucumbers are a low-calorie, crunchy snack that you can munch on fresh or cooked. Eat a cucumber whole, dipped in yogurt sauce, for example, or chop it up and toss it in a salad. Because cucumbers are so hydrating, they're a snack that can help keep you full for longer, too. Plus, you can add cucumber to water, which may make it more enticing to drink for some people. Common Types of Cucumbers As mentioned before, there are so many different types of cucumbers to choose from or even grow in your garden this summer. English cucumbers (or hothouse cucumbers): Often found individually wrapped in plastic in the grocery store, the skin of these long, dark green cucumbers is thin and intended to be consumed (after washing). Japanese cucumbers: These dark-green, narrow cucumbers have bumpy skin that’s also thin enough to be eaten without peeling. Persian cucumbers: This type is shorter and fatter than an English cucumber but looks very similar and still delivers on the crunch factor. No need to peel, and you can find them readily in the grocery store.Armenian cucumbers: Also called snake cucumbers, Armenian cucumbers are beautifully striped with dark- and light-green, furrowed lines. They make for the perfect snacking or pickling cukes.Lemon cucumbers: This type of cuke you may only find at farmers’ markets—and if you do, you should definitely give it a try. Lemon cucumbers get their name from their size and shape reminiscent of the sour fruit, though with paler color. That’s about all the similarities as you can expect between the two fruits however, as these cucumbers offer a sweet, delicate flavor Fresh and Easy Cucumber Recipes In case you're not sure where to get started with cucumbers, as there is so much you can do with them, we've listed some of our favorite recipes. Try these out the next time you reach for one. Hummus and Cucumber Toast Caitlin Bensel Whip up this quick and tasty toast in just a couple of minutes. All you need is some cucumber, hummus, and whole-grain toast. GET THE RECIPE Almost Hands-Free Pickles Christopher Baker Try these, and you'll never want to buy store-bought pickles again. Just add four Kirby cucumbers to some white wine vinegar with sweet onions, smashed garlic cloves, sugar, dill seed, black peppercorns, bay leaf, and salt. Voila. GET THE RECIPE Kiwi-Cucumber Relish Victor Protasio Liven up your fish with this refreshing relish. Cucumber makes this relish what it is, but kiwi brings out a fun pop of sweetness and unique texture. Meanwhile, the jalapeño brings the spice. GET THE RECIPE Sweet Chili Salmon With Cucumber Salad Victor Protasio Need a quick weeknight meal? Try this satisfying dish. The cucumber salad makes for a nice side, as it's a simple but refreshing dish with only onion, basil, ginger, oil, vinegar, and some salt. GET THE RECIPE Smashed Cucumber Salad with Spicy Feta and Olives Jennifer Causey Salty, crunchy, and spicy—what more could you ask for? You'll use halved cucumbers for this Mediterranean salad, combined with delicious feta cheese, mixed olives, red and black pepper, olive oil and vinegar. GET THE RECIPE Celery, Cucumber, and Pineapple Juice Smoothie Levi Brown Take one sip of this cucumber smoothie, and you'll be hooked. Peeled cucumber chunks combine with frozen pineapple chunks, fresh basil, and lime juice (plus water, ice, and a pinch of salt) to make this fruity concotion. You can garnish it with a celery stalk or basil sprig, too. GET THE RECIPE How to Store Cucumbers So They Stay Super Fresh Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. University of Missouri Division of Plant Sciences, Cucumber: A Brief History. Accessed April 8, 2023. National Kidney Foundation, Can Dehydration Affect Your Kidneys?. Accessed April 8, 2023. NIH, Office of Dietary Supplements, Vitamin K Health Professionals Fact Sheet. Accessed April 8, 2023. Rodríguez-García C, Sánchez-Quesada C, Toledo E, et al. Naturally lignan-rich foods: a dietary tool for health promotion?. Molecules. 2019;24(5):917. doi:10.3390/molecules24050917 Kaushik U, Aeri V, Mir SR. 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