From creamy tzatziki-inspired salads to crunchy umami and chili snacks, cucumbers are on the rise, which begs the question: Is it healthy to eat a whole cucumber every day? In this article, we spoke with dietitians Amy Davis, RD and Veronica Rouse, RD to analyze the nutritional facts of cucumbers and explore the potential health benefits that come from eating a whole cucumber every day.
The health effects of eating a whole cucumber daily
Here’s what happens when you add a whole cucumber to your daily diet.
1. You are well hydrated
Hydration isn’t just important during exercise or in extreme heat. Daily hydration is crucial for regulating body temperature, ensuring proper cellular function, and maintaining electrolyte balance. “A whole cucumber is about 96 percent water. Because of this high water content, eating a whole cucumber a day can improve hydration and potentially lead to more regular bowel movements,” says Davis. As she notes, adequate hydration helps prevent constipation by keeping the digestive system running smoothly.
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2. You get plenty of nutrients
Cucumbers are rich in essential vitamins and minerals, including vitamin K, vitamin C, potassium and magnesium. “Eating a whole cucumber daily can support heart health because it contains potassium, which counteracts the effects of sodium and thus regulates blood pressure. With about 290 to 300 milligrams of potassium in a medium-sized cucumber, it can be a useful part of a heart-healthy diet,” says Rouse, who specializes in heart health.
3. You will be more satisfied with your meal
Cucumbers are low in calories, making them an ideal snack for those trying to control their weight because they can be eaten in larger quantities without significantly increasing calorie intake. Their high water content and even minimal fiber content can promote satiety. “According to USDA Food Data Central, a whole cucumber contains about 45 calories. Because cucumbers are so low in calories but high in water content, they can promote satiety and help with weight control,” notes Davis.
So is it healthy to eat a whole cucumber every day?
Eating a large serving of cucumber daily is generally considered safe and can be part of a healthy diet. Rouse notes that not only is it safe, but “adding a cucumber to your diet can help you meet the USDA recommendation of five to nine servings of fruits and vegetables daily. Many people don’t eat enough vegetables, so adding a cucumber to your daily menu is an easy and tasty way to increase your intake.”
Davis agrees, noting, “Because cucumbers are mostly water and contain small amounts of certain vitamins and minerals, it is safe and nutritious to eat one cucumber daily.” However, cucumbers contain about half the daily value of vitamin K, which can affect blood clotting, so people taking blood thinners such as warfarin should consult their doctor before increasing their cucumber consumption, warns Davis.
Although it is safe and even beneficial to eat a whole cucumber every day, it is important to include a variety of fruits and vegetables in your diet. Each product contains unique vitamins, minerals and antioxidants. By eating a varied diet, you can ensure that your body is getting all the essential nutrients it needs to function optimally and reduce the risk of deficiencies.
The best whole cucumber recipes on TikTok
Asian inspired recipe
This TikTok video by user @logagm seems to have started the viral trend. In the video, thinly sliced cucumbers are shaken in a plastic container along with soy sauce, fish sauce, sugar, MSG, sesame oil, garlic, scallions, and toasted sesame seeds. With over 7.8 million views, this delicious recipe has prompted many to try the trend for themselves.
Something salty and sweet
At 8.9 million viewsCreator @logagm has done it again and made this cucumber salad different. This recipe consists of only six ingredients: olive oil, hot pepper brine, white vinegar, honey, salt and pepper. Is your mouth watering already?
Creamy, salty and spicy
In this video, @ash_loves_condiments achieves balanced flavors with a cucumber salad made with jalapeno cream cheese, marinated goat cheese, thinly sliced red onion, red wine vinegar, salt, pepper, and garlic powder.
Additional protein
If you’re looking to transform cucumber salad into a more balanced meal, look no further. Author @Taylorlynnlankau’s recipe combines soy sauce, minced garlic, chili crisp, sesame oil, sesame seeds, rice vinegar, scallions, and edamame for a hit of plant-based protein.
Herbal and salty
Don’t have a mandolin? No problem! Author @Abbiekonnick prefers to slice her cucumbers using the large horizontal graters on the side of a cheese grater. Combined with lemon juice, garlic, parmesan cheese, olive oil, white wine vinegar, salt, pepper and crushed red pepper, this dish is tart and salty, with a kick!
