English Cucumber Nutrition & Health Benefits 2025

Also known as seedless or European cucumbers, English cucumbers are long and slender, have a crisp texture, and a mild, slightly sweet flavor. Their skin is more delicate compared to regular cucumbers, which is why you're most likely to find them wrapped in plastic in supermarkets.

As the name suggests, these cucumbers originated in England¹, but their versatility and superior taste have propelled them to global fame. Nowadays, they grow in many regions around the world.

Since plant-based eating has become increasingly popular in the last few years, as highlighted in our Nutrition and Food Guide, veggies like English cucumbers are in high demand. Plus, they’re hydrating, low in calories, and go well in various dishes (not just salads).

English Cucumber Nutrition: Complete Profile

The English cucumber (Cucumis sativus) belongs to the gourd family and is prized for its mild flavor and crisp texture. In fact, this variety of cucumber was bred to eliminate the tough outer skin, slightly bitter taste, and large seeds of the common cucumber.

Low in calories and mostly water, this is a nutrient-rich vegetable that comes packed with vitamins, minerals, and antioxidants. Here’s a list of the nutrients you can find in this veggie:

• Vitamin K²: Supports blood clotting and bone health.

• Vitamin C³: Boosts immunity and aids collagen production.

• Vitamin B6⁴: Supports brain function and energy metabolism.

• Vitamin A⁵: Promotes vision and immune system health.

• Potassium⁶: Regulates fluid balance and muscle function.  

• Magnesium⁷: Supports muscle, nerve function, and energy production.  

• Beta carotene⁸: Converts to vitamin A and supports eye health.  

• Iron⁹: Essential for oxygen transport in the blood.  

• Calcium¹⁰: Strengthens bones and supports muscle function. 

• Manganese¹¹: Aids metabolism and bone development.

For a veggie that’s 95-96% water, this cocktail of key nutrients is quite impressive. Speaking of water content, English cucumbers are one of the most hydrating vegetables available. This makes them an excellent choice for a snack during hot weather or after physical activity.

Plus, the combination of water and fiber in cucumbers promotes healthy digestion and prevents constipation.

Appearance, Taste, & Texture

English cucumbers are long (12 to 14 inches), slender, and usually have dark green skin. The skin is thinner and smoother than that of regular cucumbers, and fine ridges are running along the length of the cucumber¹². 

On the inside, the English cucumber is light green and crunchy, with small seeds gathered around the center¹².

The taste is usually sweeter than the common cucumber, and there’s very little (if any) bitter flavor. This is due to the lack of large seeds, which are usually the culprits for a more bitter taste¹².

Health Benefits of English Cucumbers

The humble cucumber is cholesterol-free, fat-free, sodium-free, gluten-free, low-calorie, and a good source of vitamins and minerals. Plus, you can eat it raw, cooked, or pickled, and it goes in a wide range of foods.

So, it’s safe to say that the English cucumber is delicious and nutritious. Besides this, it can help improve or maintain your health.

Here are a few areas where cucumbers are highly recommended. 

Supports Weight Management

English cucumbers are low-calorie and a great option for adding volume to your meals without increasing the calorie intake. For instance, you can add a cucumber salad to your main dish or use it as toppings in sandwiches or food bowls.

It’s also a great snack for when you feel like munching on something. It’s crunchy and refreshing, and it won’t spike your blood sugar levels.

Promotes Digestive Health

One of the most important benefits of English cucumber is its high water content. Since it also has some fiber, it's beneficial for regular bowel movements and reducing constipation¹³.  

Fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut, which supports a healthy gut microbiome¹⁴. Plus, cucumbers contain vitamin C and beta-carotene. These are both antioxidants that help reduce inflammation in the gut¹⁵.

This doesn’t mean you should eat only cucumbers. Adding cucumbers to your daily meals will help you stay hydrated and get the variety of nutrients mentioned above – and they’re affodable, too.

Skin, Hair, & Beauty Benefits

Cucumbers have long been used in various beauty treatments, such as masks, under-eye treatments, toners, and more. However, the main benefit comes from within due to their high water content. 

Hydrated skin is more elastic, clear, and healthy-looking, so don’t ignore cucumbers when you make your smoothies and salads. You can also use them on the surface of the skin as a homemade mask. 

To reduce puffiness and redness, you can apply slices of chilled cucumbers. It works wonders around the eyes if you have dark circles or after a night of bad sleep. Cucumber is also great for soothing sunburnt or irritated skin (as an emergency measure until you find something more suitable).

Cucumber’s high water content also helps hydrate the scalp, preventing dryness and flakiness. You can include it in homemade hair masks to condition and add shine to dull or damaged hair.

Antioxidant Properties

English cucumbers are rich in beneficial antioxidants¹⁶, which are known to fight oxidative stress, boost immune function, reduce inflammation, and promote heart health (among others). While there are no conclusive studies that show cucumbers alone bring enough antioxidants to reap all these benefits, they are part of a complete and diverse diet.

English Cucumbers in Diets & Recipes

Culinary Versatility: How to Eat English Cucumbers

If you’ve only eaten cucumbers in salads, you’ve been missing out. This odd-shaped veggie is a master of versatility¹⁷, and you can enjoy it in various forms, such as:

• Raw: Sliced or spiralized for salads, wraps, noodle bowls, or sandwiches. As sticks dipped in hummus, greek yogurt, guacamole, salsa, and more. Thinky sliced for tzatziki.

• In stir-fries: Add to Asian stir-fries for a tender-yet-crispy texture.

• Grilled or roasted: Slice lengthwise, season, and grill or roast for a unique twist.

• In water: Place cucumber rounds in a water pitcher with lemon or mint for a refreshing twist.

• Smoothies and cold soups: Cucumber is a great low-calorie ingredient for green smoothies (goes great with pineapple, too) or gazpacho.

• Desserts: Use cucumber in dishes like Cucumber Lime or Mint Sorbet and Lemon and Cucumber Cake.

Special Diets

Cucumbers are a great fit for a variety of special diets due to their low-calorie content, high water content, and neutral flavor. Lots of our top meal delivery services use cucumbers in their recipes.

You can include cucumbers without any worry in diets such as:

• Vegan and vegetarian: Cucumbers are plant-based and perfect for adding freshness to vegan and vegetarian meals.

• Keto and low-carb: With only about 3.6 g of carbs per 100 g, cucumbers are ideal for those following a low-carb or ketogenic diet. They’re great for dips or as a substitute for crackers.

• Paleo and Whole30: As whole, unprocessed vegetables, cucumbers are allowed on both diets.

• Pescatarian: Cucumbers pair beautifully with seafood-based dishes, like smoked salmon, ceviche, or shrimp salads, making them an excellent fit for pescatarians.

• Raw food: As a non-cooked vegetable, cucumbers are a staple for raw food diets. They can be eaten alone, blended into raw soups, or sliced into raw salads.

• DASH and low-sodium: Naturally low in sodium, cucumbers are great for those managing high blood pressure or following the DASH (Dietary Approaches to Stop Hypertension) diet.

• Anti-Inflammatory and Alkaline: Cucumbers have anti-inflammatory properties and are considered alkaline-forming, which may benefit people following these specific regimens.

• Diabetic-friendly: Cucumbers have a low glycemic index, meaning they won’t cause significant blood sugar spikes, making them safe for most people with diabetes.  

• Gluten-free: Like all veggies, the cucumber is naturally gluten-free.

Tips for Storage & Preparation

You can grow your own English cucumbers, but most of us “pick” them directly from the supermarket¹⁸. Depending on the store, you may find them unwrapped or covered with plastic wrapping.

The plastic is there to preserve moisture and protect against bruises or scratches during handling. English cucumbers’ skin is very delicate and can get damaged easily during transport or while stocking the shelves.

When you buy cucumbers, check their entire surface for blemishes or soft spots. A cucumber in its prime must be firm and smooth – no cuts, nicks, or bruises. Also, pay attention to the color. This should be dark green, without any yellow spots.  

At home, place them in the crisper drawer where the temperature and humidity are optimal for vegetables. Keep them at 50°F (10°C) or below to maintain freshness. Keep cucumbers in their original packaging or in a reusable produce bag for optimal storage.

It’s best to consume your cucumbers within 5 to 7 days of purchase. Also, avoid storing them near ethylene-producing fruits (like apples, bananas, or tomatoes), as this can accelerate spoilage^19,20.

English cucumbers are best enjoyed raw to preserve heat-sensitive nutrients and their crunchy texture. For the best culinary experience, consume cucumbers with the skin on (give them a thorough rinse and a gentle scrub to remove dirt, wax, or potential pesticide residue).

Slice cucumbers last, right when you're ready to eat them, and keep the slices thick (if possible). 

Cutting cucumbers into smaller pieces or grating them speeds up nutrient loss. Lastly, pair them with healthy fats like avocado, olive oil, or nuts to enhance the absorption of fat-soluble nutrients.

English Cucumbers vs. Other Cucumber Varieties

There are over 100 different varieties of cucumbers worldwide, but most are quite similar. The most notable ones are listed in the table below:

While these varieties differ in size, taste, skin thickness, seed size, and exterior aspect, they’re still cucumbers. They’re amazing in salads or as raw snacks and can be easily included as sides to a wide range of meals.

Conventionally Grown vs. Organic English Cucumbers

You often see organically grown veggies praised as being the best, most nutritious version. Any difference is likely to be minimal, and there’s very little to tell an organic cucumber and a conventionally grown cucumber apart.

Even though many people describe organic cucumbers as having a fresher, crisper, and more pronounced cucumber taste, I couldn’t tell the difference when I tried both. Both looked great and had the taste and texture I expected.

In terms of nutritional value, the main advantage of organic cucumbers is the absence of synthetic chemical residues. Otherwise, their nutritional profiles are very similar.

The only area where you can tell the difference is the price. Conventionally grown cucumbers are generally more affordable due to higher yields and lower production costs associated with conventional farming methods. Prices can vary, but they are typically 20-50% cheaper than organic cucumbers.

Overall, if you’re on a tight budget and don’t mind washing your cucumbers thoroughly, conventionally grown English cucumbers are a perfectly good choice. However, if you value reducing pesticide exposure, supporting sustainable farming, and potentially enjoying a better taste, the higher cost of organic cucumbers may be worth it.

Sustainability & Farming

Cucumbers are easy to grow for personal consumption at home²¹ as they don’t require much horizontal space (the plant is a climbing vine). Once it’s big enough, it will need a trellis or some sort of support to encourage air circulation and keep the fruits straight and easy to harvest.

You’ll need a sunny spot since cucumbers need 6-8 hours of direct sunlight every day. They’re also sensitive to frost and should be planted after the last frost in the spring²².

To encourage growth, give them loamy, well-draining soil with a pH of 6.0-6.8. Regular fertilization with a balanced, slow-release fertilizer supports strong growth, and you can also apply a liquid fertilizer every 2-3 weeks during the growing season^22,23.

Don’t forget to water them properly! Cucumbers need 1-2 inches of water per week. However, overwatering can cause root rot, so ensure the soil drains well.

Like many cucurbits, English cucumbers require pollination by bees or other insects. If you're growing them indoors or in a greenhouse, you may need to hand-pollinate with a small brush.

Seasonality & Availability

English cucumbers typically grow in warm climates, and their seasonality can vary depending on the location and growing method.

In temperate climates (e.g., North America, Europe), English cucumbers are generally in season during the warmer months, from late spring to early fall. In regions with mild winters, you can grow them year-round, especially in greenhouses or controlled environments.

In areas with year-round warmth, English cucumbers grow throughout the year. Still, there is a peak season when temperatures are more moderate, typically spring and fall.

Regardless of season, you can find cucumbers in stores year-round since they’re imported from countries with longer growing seasons, like Mexico, Spain, and the United States. They are often grown in greenhouses, which allows for consistent supply even outside of traditional growing seasons.

Cucumber Allergies

Although it's rare, some people can have an allergic reaction to cucumbers. Cucumber allergies are typically related to a sensitivity to certain proteins in the veggie, which can trigger symptoms like itching, swelling, or hives, especially around the mouth or face²⁴. 

In some cases, people with cucumber allergies might also experience symptoms like stomach discomfort or gastrointestinal issues.

If you suspect you might be allergic, consult an allergist for testing and advice. Also, stop eating cucumbers of any type and see if the symptoms go away.

Meanwhile, you can still enjoy your plant-based meals by replacing cucumbers with other veggies²⁵, such as zucchini, which looks and tastes similar to English cucumbers and can be consumed raw or cooked.

Other good substitutes are celery, iceberg lettuce, and green bell peppers. All these veggies have a mild and refreshing taste and go well with wraps, sandwiches, salads, and other dishes commonly paired with cucumbers.

FAQ

What makes English cucumbers different from regular cucumbers?

English cucumbers are longer, thinner, and have fewer, smaller seeds compared to regular cucumbers. They also have thinner, edible skin and taste less bitter. Comparing them to regular ones, the texture is crispier and more tender.

Do I need to peel English cucumbers?

No. The skin is thin and tender, and it’s edible. It’s also rich in nutrients, which is why many people leave it on in salads and other dishes. However, if you buy conventionally grown cucumbers, make sure to rinse them thoroughly to remove any leftover pesticides.

Are English cucumbers more nutritious than regular cucumbers?

English cucumbers are similar in nutritional content to regular cucumbers. They both offer hydration, fiber, and vitamins, but English cucumbers tend to have a slightly sweeter flavor and fewer seeds.

How should I store English cucumbers?

To keep them fresh, store English cucumbers in the refrigerator, ideally wrapped in a paper towel or placed in a plastic bag to prevent moisture loss. They typically last about a week.

Can English cucumbers be used in the same recipes as regular cucumbers?

Yes, English cucumbers can be used in the same way as regular cucumbers in recipes like salads, sandwiches, and wraps. Their smooth texture and mild flavor make them a versatile choice in both raw and cooked dishes.

References

1. https://foodgardening.mequoda.com/plant-profile/english-cucumbers/

2. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#h2

3. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h2

4. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

5. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#h2

6. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h2

7. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2

8. https://www.mountsinai.org/health-library/supplement/beta-carotene

9. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

10. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

11. https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/

12. https://www.thespruceeats.com/english-cucumber-2355543 

13. https://pmc.ncbi.nlm.nih.gov/articles/PMC3544045/

14. https://pmc.ncbi.nlm.nih.gov/articles/PMC9787832/

15. https://www.mdpi.com/2076-3921/10/5/708

16. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/antioxidant

17. https://www.marthastewart.com/8121501/english-cucumber-guide#toc-how-to-eat-english-cucumbers

18. https://www.verywellfit.com/cucumber-nutrition-facts-calories-and-health-benefits-4118563#toc-storage-and-food-safety

19. https://ucsdcommunityhealth.org/wp-content/uploads/2017/09/ethylene.pdf

20. https://pmc.ncbi.nlm.nih.gov/articles/PMC4677914/

21. https://www.rhs.org.uk/vegetables/cucumbers/grow-your-own

22. https://www.gardeningetc.com/advice/how-to-grow-cucumbers

23. https://www.backyardboss.net/tips-for-growing-english-cucumbers/

24. https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/oral-allergy-syndrome-(oas)

25. https://www.instacart.com/company/ideas/english-cucumbers-all-you-need-to-know