📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams cucumbers.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 15 kcal | -- |
| 💪 Protein | 0.7 g | -- |
| 🧈 Fats | 0.1 g | -- |
| 🍚 Carbohydrates | 3.6 g | -- |
| 🌾 Fiber | 0.5 g | -- |
| Vitamin K | 16.4 µg | 14% |
| Potassium | 147 mg | 4% |
| Vitamin C | 2.8 mg | 4% |
| Magnesium | 13 mg | 4% |
| Silicon dioxide | -- | -- |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main cucumbers benefits in an athlete's nutrition:
- 96% water - natural hydration after training
- Almost zero calories - eat as much as you like
- Silicon dioxide - for skin, hair and nail health
- Crunchy texture - a natural calorie-free snack
🍳 How to Prepare
The best ways to prepare cucumbers, while preserving maximum nutritional value:
- Fresh: slices with salt - the simplest snack
- Salad: with tomatoes, onions, dill, sour cream
- Cucumber water: slices in water with mint - a refreshing drink
⚡ When to Eat?
At any time. After training - for rehydration.
🔄 Substitutions and Alternatives
Best alternatives cucumbers:
Celery, zucchini, lettuce, watermelon
💡 Tips
- Eat with the skin - it contains the most fiber and vitamins
- Bitter cucumbers - cut off the ends and rub them
- Fermented cucumbers - additional probiotics
- Cucumber juice - a popular detox drink
📊 Comparison With Other Vegetables (100 g, approximate)
| Vegetable | Calories | Water | Fiber |
|---|---|---|---|
| Cucumbers | ~15 kcal | ~95 % | ~0,5–1 g |
| Celery | ~16 kcal | ~95 % | ~1,5 g |
| Tomatoes | ~18 kcal | ~94 % | ~1,2 g |
| Zucchini | ~17 kcal | ~94 % | ~1 g |
Values are approximate — they depend on the variety and growing conditions. General trend: all these vegetables provide a lot of volume for few calories, and differ mainly in fiber content and taste (see calorie density).
✅ Practical Rules
- With skin — peeling removes some of the fiber and vitamins.
- Storage: in the refrigerator for several days; sliced cucumbers quickly lose their crunch, so it is better to slice them just before eating.
- Salt: if you are monitoring sodium intake, plain cucumbers are better than fermented or pickled ones — the latter are high in salt.
- Cucumber water — flavored water, not an electrolyte drink; after prolonged sweating, it will not replace a drink with minerals (see water needs).
🙋 FAQ
Do cucumbers help with weight loss? They do not burn fat on their own, but because they are low in calories, they can help increase the portion on your plate — this helps you stay within your daily calorie intake.
Can you eat them every day? Yes, if your digestion tolerates it. A larger amount at once can cause bloating in some people, so start with small portions.
Are pickled cucumbers suitable in an athlete's diet? They are suitable as a flavor enhancer, but they are high in salt — it is better to treat them as a seasoning rather than a main vegetable.