The health benefits of cucumber

Lebanese cucumbers

Cucumbers are a versatile vegetable (although technically a fruit) that are very low-energy and provide a refreshing crunch and delicate flavour to dishes. HFG takes a look at some of the health benefits of this popular produce.


Comprising 95 per cent water, refreshing, crunchy cucumbers are a hydration hero, especially in summer.

Immunity and bone support

They provide vitamin C to support a healthy immune system, a small amount of potassium for good muscle function, and vitamin K for healthy bones.

Light and tasty

With just 130kJ (31cal) per cucumber, they’re a light and easy way to bulk up and add texture to salads and snack plates. Here are three of the most common varieties:


These baby cucumbers are the smallest of the bunch and have a sweeter flavour and softer, more delicate skin. Perfect for school lunchboxes.


Averaging 10 to 20 centimetres in length, these have a mild flavour and juicy mouthfeel. Their skin is smooth and darker than other cucumber varieties. They also contain more calcium than other varieties (about 55mg per cucumber).


Also known as telegraph cucumbers, continental cucumbers can be up 40cm in length. They have a mild flavour, but their skin is rougher and bumpier than other varieties.

First published: Mar 2022
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