Never underestimate the cucumber, it has a range of wonderful health benefits. Lariciresinol, secoisolariciresinol and pinoresinol are antioxidants that support our immune system and are excellent for balancing hormone levels. These three phytonutrients are said to reduced the risk of cardiovascular disease as well as several types of cancer, including prostate, breast and ovarian. Cucumbers also contain another nutrient called fisetin (also found in strawberries), that helps keep the brain in good working order and has slowed down the development of Alzheimer's in laboratory experiments with mice.

A rich source of: vitamin K, vitamin B, vitamin C, phosphorus, copperr.

Cucumber, raw, flesh and skin

Energy (kcal) 14
Energy (kJ) 60
Water (g) 96.5
Starch (g) 0
Total sugars (g) 1.2
Glucose (g) 0.5
Galactose (g) 0
Fructose (g) 0.7
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 1
Protein (g)/100kcal 7.1
Protein % of calories 28.6
Carbohydrate (g) 1.2
Carbohydrate (g)/100kcal 8.6
Carb % of calories 34.3
Fat (g) 0.6
Fat (g)/100kcal 4.3
Fat % of calories 38.6
Satd FA /100g fd (g) N
Mono FA /100g food (g) N
Poly FA /100g food (g) N
Trans FAs /100g food (g) 0
Sodium (mg) 130
Potassium (mg) 179
Calcium (mg) 41
Magnesium (mg) 45
Phosphorus (mg) 139
Iron (mg) 1.4
Copper (mg) 0.4
Zinc (mg) 1
Chloride (mg) N
Manganese (mg) 0.9
Selenium (µg) N
Iodine (µg) N
Vitamin D (µg) 0.2
Vitamin E (mg) N
Thiamin (mg) 0.1
Riboflavin (mg) 0.2
Niacin (mg) 2.1
Tryptophan/60 (mg) 2.2
Niacin equivalent (mg) 2.3
Vitamin B6 (mg) 0.5
Vitamin B12 (µg) 0.2
Folate (µg) 27
Pantothenate (mg) 0.5
Biotin (µg) 14.8
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 0.7
AOAC fibre (g) 0.7
Cholesterol (mg) 0
Retinol (µg) 8
Carotene (µg) 8
Retinol Equivalent (µg) 9