Cucumbers live up to their “cool” reputation: the inside is cooler than the outside air. There are many ways to enjoy these simple, versatile veggies.
“Cuke” Facts. Cucumbers belong to the same family as melons and squash. There are hundreds of varieties of different sizes, shapes, and colors, mainly classified as either slicing or pickling cucumbers.
While they are not nutrition powerhouses, cucumbers, which are 96 percent water, are hydrating, filling, and add texture to foods. (People who need to manage their vitamin K intake should be aware that cucumber skin contains a significant amount of this vitamin. One cup of sliced raw cucumber with the peel provides 20 percent of the recommended daily value of vitamin K. Peeled, this goes down to six percent.)
A Versatile Veggie. With their refreshing crunch and mild flavor, cukes are tasty enough to be eaten on their own, but they pair well with many other ingredients. Use with (or in) dips, or to add crunch to chicken, tuna, watermelon, or green salads (see page 7 for a cucumber salad recipe).
Cucumbers are often used to make pickles and pickle relishes. These can be high in sodium and, in some cases, added sugars. A medium pickled cucumber (about four inches long) contains 785 milligrams (mg) of sodium: 34 percent of the recommended daily 2,300 mg maximum. When used moderately as a condiment, two pickle slices (170 mg sodium) or one-tablespoon of relish (120 mg of sodium) can add flavor without too much sodium. A tablespoon of sweet pickle relish contains five to eight grams of sugar.
➧ Try Them All. There are three main types and hundreds of cucumber varieties to explore. Try a new one!
➧ Hydrate. Eating cucumbers is an excellent way to increase hydration, especially in the hot summer months.
➧ Eat the Skin. Unless they are bitter, keep cucumber skin and seeds intact. They contain the highest concentration of fiber and vitamin K.
➧ Get Creative. Find new ways to enjoy cucumbers: sliced and dipped, pureed into smoothies and soups, or grated into a tasty yogurt sauce.
Research has shown that fermented cucumbers (a type of pickle), may help support a healthy gut microbiome. It’s important to note that not all pickles are fermented. Fermented pickles are refrigerated and have labels with terms like lacto-fermented or naturally fermented.
However you choose to eat this cool vegetable, enjoy!
