Vegetables / Marrow Vegetables
Cucumber
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 88% |
| Calories | 16kcal / 2530kcal (0.63%) low |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 3.2 g/ 348g (0.92%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 12 mg/ 750mg (1%) |
Phosphorus | 17 mg/ 700mg (2%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Potassium | 108 mg/ 2000mg (5%) |
Sodium | 13 mg/ 1500mg (0.87%) very low |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Cucumber (fresh). It’s a watery, low-calorie vegetable that’s usually eaten raw in salads or as a crunchy side.
Why it matters to health
Cucumber is light on calories (about 16 kcal per 100 g) and helps add fiber (0.7 g) for better digestion and fullness. It also provides sugar naturally (2.1 g) and very little fat (0.1 g), including low saturated fat. Sodium is low (13 mg), which is helpful if you’re watching salt intake. The fiber and water content make it a great “volume” food for your meals and snacks without weighing you down.
Healthier tips
- For meals: add cucumber to your ulam or side (e.g., with tomatoes, onions, and a squeeze of calamansi).
- For snacks: pair cucumber sticks with plain yogurt or a small serving of nuts/boiled egg for better balance.
- Watch the dressing: keep sauces and salty toppings light (too much soy sauce, bagoong, or salty dip can raise sodium).
- Try different textures: eat it raw, or add it to soups and ginataan-free viands for crunch.
Common Filipino dishes
Ensaladang pipino, kinilaw with cucumber, cucumber salad with tomatoes and onions, sinigang with cucumber slices, fresh cucumber with bagoong (use a light amount)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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