What Vitamins Are in Cucumbers?

by Elizabeth Smith

About Elizabeth Smith

Based in Texas, Elizabeth Smith has been writing since 1998. She has written manuals, course materials, technical guides and reports covering topics such as application development and deployment, design patterns, Web services, security, software installation and OS configuration. Smith has also written family health, home and travel articles for Trails, eHow, and AnswerBag.



A cucumber’s high water content and low calorie count make it a refreshing, guilt-free snack. Eating cucumbers, as part of a balanced diet, provides several nutrients that nourish the body and contribute to good health. The fresh taste and crisp texture of a cucumber make it a versatile ingredient with an abundance of possibilities. Try adding diced cucumbers to a salad, dipping slices into a low-fat dip or stuffing cucumber strips with chicken or tuna salad.

Vitamin A

Cucumbers are a source of alpha and beta carotene, nutrients that the body can convert to active vitamin A. Medline Plus, a database provided by the U.S. National Library of Medicine, reports that diets high in fruits and vegetables containing beta-carotene may be helpful for improving asthma symptoms caused by exercise, preventing certain types of cancer, reducing the risk of cardiovascular disease and treating a variety of diseases and disorders. One cup of cucumber contains about 47 micrograms of beta carotene and 11 micrograms of alpha carotene.

Vitamin C

Cucumbers contain a small dose of vitamin C, an antioxidant that prevents cell damage caused by free radicals. According to the National Institutes of Health, vitamin C also facilitates the production of collagen, improves iron absorption and enables the immune system to fight viruses, infection and disease. One cup of cucumbers provides approximately 3 milligrams of vitamin C, which is about 4 percent of the 75 milligrams women need each day.

Vitamin K

The body requires vitamin K in order to make proteins to maintain bones, blood and kidneys. Most notably, vitamin K is essential for normal blood clotting. The American Dietetic Association recommends that women consume 90 micrograms of vitamin K each day. Eating 1 cup of raw, unpeeled cucumbers provides approximately 16 micrograms of vitamin K, or 18 percent of your daily requirement.

Other Vitamins

According to the USDA Nutrient Database, 1 cup of raw cucumbers also provides 7 micrograms of folate, which is only a small portion of the 400 micrograms women need on a daily basis. You'll also get 6 milligrams of choline in a 1-cup serving of cucumbers.

Photo Credits:

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.