Cucumber, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Unexpectedly delicious, cooked cucumber transforms from crisp and watery to tender and mellow, absorbing flavors beautifully in stews or stir-fries. --- RECIPE --- Servings: 2 Prep Time: 15 minutes Ingredients: - 1 large cucumber - 1 tablespoon cooking oil - 1/4 cup water or vegetable broth - Salt to taste - Black pepper to taste Instructions: 1. Peel cucumber, halve lengthwise, scoop out seeds, and slice into 1/2-inch pieces. 2. Heat oil in a skillet over medium heat. Add cucumber and sauté for 3-5 minutes. 3. Add water or broth, bring to a simmer, cover, and cook for 5-8 minutes, or until tender-crisp. 4. Season with salt and pepper before serving.
Per 100g reference serving, Cucumber, cooked provides 45 kcal of energy, 0.72g protein (6% of calories), 3.37g total carbohydrates (30% of calories, including 0.6g dietary fiber and 1.91g sugars), and 3.2g total fat (64% of calories).
Vitamins Profile in Cucumber, cooked (Per 100g)
Track how Cucumber, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.7 mg | 3% DV |
| Vitamin A (RAE) | 19 µg | 2.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.48 mg | 3.2% DV |
| Vitamin K (Phylloquinone) | 29.8 µg | 24.8% DV |
| Vitamin B1 (Thiamin) | 0.028 mg | 2.3% DV |
| Vitamin B2 (Riboflavin) | 0.036 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 0.106 mg | 0.7% DV |
| Vitamin B6 (Pyridoxine) | 0.06 mg | 3.5% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 7.1 mg | 1.3% DV |
| Preformed Retinol | 13 µg | 1.4% DV |
| Beta-Carotene | 55 µg | 1.5% DV |
| Alpha-Carotene | 12 µg | 1% DV |
| Beta-Cryptoxanthin | 28 µg | 4.7% DV |
| Lutein + Zeaxanthin | 25 µg | 0.2% DV |
Minerals & Electrolytes in Cucumber, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Calcium (Ca) | 19 mg | 1.5% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 194 mg | 4.1% DV |
| Zinc (Zn) | 0.23 mg | 2.1% DV |
| Selenium (Se) | 0.3 µg | 0.5% DV |
| Phosphorus (P) | 27 mg | 2.2% DV |
| Copper (Cu) | 0.072 mg | 8% DV |
| Sodium (Na) | 145 mg | 6.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.101 g | 6.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.795 g | 5.7% DV |
| Monounsaturated Fat (MUFA) | 1.07 g | 3.6% DV |
| Polyunsaturated Fat (PUFA) | 0.896 g | 4.5% DV |
| Saturated Fat (SFA) | 0.826 g | 4.1% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Cucumber, cooked contains 45 calories (kcal), 0.72g of protein, 3.37g of carbohydrates (0.6g fiber, 1.91g total sugars), and 3.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cucumber, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -3.26 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Cucumber, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cucumber, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.