From creamy tzatziki-inspired salads to crunchy umami and chili-forward snacks, cucumbers are going viral, which begs the question: Is it healthy to eat a whole cucumber every day? In this article, we spoke to registered dietitians Amy Davis, RD and Veronica Rouse, RD to break down the nutrition of cucumbers and explore the potential health benefits from eating an entire cuke every day.
The health effects of eating an whole cucumber daily
Here’s a look at what happens when you incorporate an entire cucumber into your daily diet.
1. You’ll be well-hydrated
Hydration is key not only for physical activity or withstanding extreme heat. Daily hydration is crucial for regulating body temperature, ensuring proper cellular function, and maintaining electrolyte balance. “One whole cucumber is made up of about 96 percent water. Due to this high-water content, one may have improved hydration levels, and potentially more regular bowel movements by eating an entire cucumber a day,” Davis says. As she notes, adequate hydration helps prevent constipation by keeping the digestive system functioning smoothly.
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2. You’ll reap tons of nutrients
Cucumbers are packed with essential vitamins and minerals, including vitamin K, vitamin C, potassium, and magnesium. “Eating a whole cucumber daily can support heart health due to its potassium content, which helps regulate blood pressure by counteracting sodium’s effects. With approximately 290 to 300 milligrams of potassium in a medium cucumber, it can be a beneficial part of a heart-healthy diet,” says Rouse, who specializes in heart health.
3. You’ll feel more satisfied with your meal
Cucumber is low in calories, making it an ideal snack for those looking to manage their weight, as they can be consumed in larger quantities without significantly increasing calorie intake. Its high water content and even the minimal fiber levels can promote a feeling of fullness. “According to the USDA Food Data Central, one whole cucumber contains about 45 calories. Since cucumbers are so low in calories, but have a high water content, they can help promote satiety and aid in weight management,” Davis notes.
So, is it healthy to eat a whole cucumber every day?
Eating a large serving of cucumber every day is generally considered safe and can be part of a healthy diet. Rouse notes it is not only safe, but, “adding a cucumber to your diet can also help you meet the USDA’s recommendation of five to nine servings of fruits and veggies daily. Many people don’t get enough vegetables, so including a cucumber in your daily routine is a simple and tasty way to boost your intake.”
Davis agrees, noting, “Since cucumbers are made up of mostly water and provide only small amounts of certain vitamins and minerals, it is safe and nutritious to eat a cucumber daily.” That said, cucumbers have about half your day’s worth of vitamin K, which can affect blood clotting, so those taking blood thinners, like warfarin, should check with their doctor before increasing their cucumber intake, Davis warns.
While eating a whole cucumber daily is safe and even beneficial, it’s important to consume a variety of fruits and vegetables in your diet. Every item of produce provides unique vitamins, minerals, and antioxidants. By embracing dietary diversity, you can ensure that your body receives all the essential nutrients it needs to function optimally and reduce your risk of deficiencies.
The best whole-cucumber recipes on TikTok
Asian-inspired recipe
This TikTok video by user @logagm seems to have sparked the viral trend. In the video, thinly sliced cucumbers are shaken up in a plastic deli container along with soy sauce, fish sauce, sugar, MSG, sesame oil, garlic, green onions, and toasted sesame seeds. With over 7.8 million views, this mouthwatering recipe has prompted many to try the trend themselves.
Something salty and sweet
At 8.9 million views, creator @logagm has done it again with a different take on this cucumber salad. This recipe combines just six ingredients: olive oil, pepperoncini brine, white vinegar, honey, salt, and pepper. Are you drooling yet?
Creamy, briny, and hot
In this video, @ash_loves_condiments achieves well-balanced flavor with a cucumber salad combining jalapeno cream cheese, marinated goat cheese, thinly sliced red onion, red wine vinegar, salt, pepper, and garlic powder.
Added protein
If you are looking to transform cucumber salad into a more balanced meal, look no further. Creator @Taylorlynnlankau‘s recipe combines soy sauce, minced garlic, chili crisp, sesame oil, sesame seeds, rice vinegar, green onions, and edamame for a touch of plant-based protein.
Tart and salty
Don’t have a mandoline? No problem! Creator @Abbiekonnick prefers slicing her cucumbers with the large horizontal grates 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!