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Summers are in full swing, and we are trying everything possible to get through the heat waves. While trying to keep cool on the outside may not be a choice for many, its best to keep your system cool from the inside.

There are some inexpensive ways to cool our stomach. Eating lots of cucumber is surely one of the best ways to cool off this summer.

Cucumber is made up of 95%  water / moisture , has negligible calories and is rich in minerals.


The nutritional values of “Cucumber, with peel, raw” per 100 grams are:

Nutrition Summary Total Calories 15

Protein 0.6 g                Fat 0.4 g Carbohydrate 3.6 g

Nutrients Amount %Daily Value
Calcium, Ca 16 mg 1.6 %
Copper, Cu 0.04 mg 2.05 %
Iron, Fe 0.28  mg 1.56 %
Magnesium, Mg 13 mg 3.25 %
Manganese, Mn 0.08 mg 3.95 %
Phosphorus, P 24 mg 2.4 %
Potassium, K 147  mg 4.2 %
Selenium, Se 0.3 mcg 0.43 %
Sodium, Na 2 mg 0.08 %
Zinc, Zn 0.2 mg 1.33 %
Vitamin A 105  IU 2.1 %
Vitamin C 2.8 mg 4.67 %
Vitamin B6 0.04 mg 2 %
Vitamin E 0.03 mg 0.1 %
Vitamin K 16.4  mcg 20.5 %
Riboflavin 0.03  mg 1.94 %
Thiamin 0.03 mg 1.8 %
Folate, DFE 7  mcg 1.75 %
Niacin 0.1  mg 0.49 %
Sugars 1.67 g
Fiber 0.5  g 2 %
Cholesterol 0 mg 0 %
Water 95.23 g
Carotene, alpha 11 mcg
Carotene, beta 45  mcg
Choline 6 mg
Lycopene 0  mcg
Data source: USDA Nutrient Database, R25

*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

½ cup of chopped cucumbers counts as ½ cup of daily vegetable requirement.

For a 2,000 – Calorie diet, the daily recommendation is about 2 ½ cups of vegetable


  • Rinse cucumbers well and scrub outer layer well before eating or using in recipes.
  • Cucumbers can be eaten with the peel after rinsing and scrubbing. They can also be peeled with a vegetable peeler or knife.


Researches have shown that cucumber contains three types of lignans and these lignans reduce risk of cancer. The risk of breast cancer, prostate cancer, and ovarian cancers can be reduced with regular consumption of cucumbers.

Researchers found that a compound called sterols in cucumbers may help to reduce cholesterol levels.Cucumber contains a lot of potassium, magnesium and fiber. These work effectively to reduce blood pressure.


  • Cucumbers are best eaten raw or barely cooked.
  • Cucumbers can be eaten plain as a snack or an appetizer, and sliced or chopped to add to salads.
  • Slice cucumbers and dip in low -fat dressing or other low -fat dip

Stay healthy with eKincare – your personal health manager!



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