Is Cucumber Good for You? Here's What a Dietitian Says We love cucumbers—in salads, on sandwiches or by themselves—but are they nutritious? Let's find out what dietitians have to say. By Sara Haas, RDN, LDN Sara Haas, RDN, LDN See More Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Updated on January 19, 2025 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines In This Article 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 or quick-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 the potential health benefits and nutrition of cucumbers, plus a few tips on how to use them. Our 16 Best Cucumber Salads That Have Us Dreaming of Summer 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, keeping joints and organs healthy and protected, regulating body temperature 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," says Frances Largeman-Roth, RDN, a dietitian and author of Smoothies & 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 Cucurbitaceae family, which also includes melons, 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 in Pharmacological 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," adds Christy 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 the Centers 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 that similar research done in animals points to cucumbers as having a role in lowering blood sugar, including a 2020 study in the Journal of Physiology and Pharmacology. And while these studies were done using cucumber extracts with rats—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 sugar, making them a great food for those with prediabetes and diabetes. Getty Images / EJGrubbs Cucumber Nutrition Here are the nutrition facts for a 1-cup serving of raw, sliced cucumbers with the peel, per the USDA: Calories: 16Carbohydrates: 4gFiber: 1gSugar: 2gAdded Sugar: 0gProtein: 1gTotal Fat: 0gSodium: 2mg 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. If you find you're sensitive, consider trying "burpless" cucumbers, which have been cultivated to remove that bitterness. How to Choose and Store Cucumbers No matter what type of cucumber you choose—Persian, Kirby (pickling), English (seedless), garden or slicing—it's important to know what to look for and how to store them when you get home. 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 cucumbers in the fridge. Ideally, cucumbers should be stored at around 55 degrees. 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. American vs. English Cucumbers: What's the Difference? What to Do with Cucumbers If your garden is overrun 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 our Cucumber & Avocado Salad and Creamy 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 out Our 18 Most Popular Cucumber Recipes. Explore more: Healthy Eating Best Healthy Foods Was this page helpful? Thanks for your feedback! Tell us why! Other Submit