Cucumber nutrition and its 3 most important associated health benefits

cucumber nutritional value health benefits

For a vegetable that is primarily composed of water it has a pretty impressive nutritional profile.

Probably the most impressive is that cucumbers can play an important role in waste removal from your cells and the dissolution of kidney stones as well as the health of your skin.

Cucumber nutritional profile

When it comes to nutritional profile we rely on the excellent food ratings system by the World's Healthiest Foods site.


% of daily value

World's Healthiest
Foods Rating

Vitamin K

Pantothenic acid




Vitamin C








Very good





Benefit # 1 - Cucumber nutrition provides you with a great natural diuretic because it is composed of mainly water.

Cucumber nutrition plays an important role in your cell hydration and waste removal processes as well as the dissolution of possible kidney stones.

Benefit #2 - Cucumber juice improves the complexion and health of your skin.

The high water content of cucumbers makes it naturally hydrating which is very important for a healthy complexion and glowing skin.

The flesh of cucumbers is primarily composed of water but also contains ascorbic acid - which you probably know better as vitamin C - as well as caffeic acid.

When you start juicing for health, you will discover that these two compounds are very useful for soothing any skin irritations that you may have.

Cucumber nutrition may even help to reduce any associated swelling of the skin.

raw cucumber juice nutritionCucumber is an ingredient in many beauty creams

Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn.

It is for this reason that cucumbers are applied topically to heal burns and dermatitis.

Benefit #3 - The silica in cucumber nutrition contributes to the strength of healthy connective tissue in your body.

Some of the other health benefits of cucumbers comes from the ascorbic and caffeic acid that they contain.

This tissue includes your muscles, tendons, ligaments, cartilage, and bone.

Without silica this connected tissue would not be properly constructed.

Cucumber juice is therefor often recommended as a source of silica when a deficiency is detected.

Maximizing cucumber nutrition - should you have it peeled or unpeeled?

We suggest you always try to consume cucumber with its skin.

In a juicing diet it is important to know that the skin of the cucumber is an excellent source of some important minerals - most notable silica.

We therefore suggest you do not peel a cucumber before putting it through your juicer.

Avoid the cucumbers that are waxed if you can.

Cucumbers are very sensitive to heat so you should only choose cucumbers that are displayed in refrigerators when you shop.

To obtain the maximum benefit from juicing cucumbers, the cucumbers you buy should -

  • be firm,
  • rounded at their edges and
  • their color should be a bright medium to dark green.

Avoid cucumbers that have yellow patches or are wrinkled at their tips.

Thinner cucumbers will generally have less seeds than those that are thicker.

Raw cucumber nutrition in your juicing recipes

cucumber juice nutrition facts

Juicing recipes provides you with the health benefits of cucumbers in their most easily absorbed form.

Fresh cucumber juice on its own can however taste a bit bland.

Juicing recipes where it is combined with:

  • parsley,
  • celery,
  • spinach or
  • kale can be quite delicious and provide you with a wide range of instantly absorbed vitamins, minerals, and enzymes.

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