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Cucumber
Get to know cucumber — a water-rich, low-calorie refreshing vegetable. Nutritional content, health benefits, and how to prepare cucumber for salads and pickles.
What Is Cucumber?
Timun or mentimun (Cucumis sativus) is an elongated green vegetable with watery white flesh and a fresh, fairly neutral taste. Because of its extremely high water content, cucumber is one of the most refreshing vegetables and is often used as an everyday meal accompaniment in Indonesia.
Cucumber almost always appears as a raw side vegetable (lalapan) alongside fried chicken, satay, or pecel, and is also the main ingredient in acar (pickles), which help freshen up dishes that are rich in coconut milk or strong seasoning.
Nutritional Content of Cucumber
Per 100 grams of fresh cucumber:
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| Nutrient | Amount |
|---|---|
| Calories | ~15 kcal |
| Carbohydrates | ~3.6 g |
| Fiber | ~0.5 g |
| Vitamin K | ~16 mcg |
| Potassium | ~147 mg |
| Water content | ~95% |
Health Benefits
- Helps maintain body hydration — its very high water content makes cucumber suitable to eat any time, especially in hot weather.
- Low in calories — one of the lightest vegetables in terms of calories, great as a snack or meal side without adding much energy intake.
- Gives a cooling effect on the skin — traditionally used as an eye compress or natural face mask because of its cooling effect.
- A source of vitamin K — plays a role in blood clotting and bone health.
Ways to Prepare Cucumber
- Eaten raw as lalapan (fresh side vegetable) — the most common and refreshing way, great alongside sambal and fried foods.
- Made into acar (pickles) — combined with carrots, chilies, shallots, vinegar, and sugar as a side for fried rice or satay.
- Fresh salad with a squeeze of lime — great for a light and refreshing dish.
- Made into infused water — cucumber slices mixed with plain water and mint for a refreshing low-calorie drink.
How to Choose & Store
Choosing:
- Pick cucumbers that are firm, dense, and evenly fresh green in color
- The skin surface should be smooth, without wrinkles or soft spots at the ends
- Avoid cucumbers that feel light for their size — this usually indicates the inside has started to hollow out or become less watery and fresh
- Store in the vegetable drawer of the refrigerator, ideally wrapped in tissue or perforated plastic
- Fresh cucumbers can last about 5-7 days in the fridge if stored properly
- Once cut, wrap tightly and use within 1-2 days as they wilt easily
Practical Tips
- Rub the two freshly cut ends of the cucumber against each other for a moment — this traditional method is believed to help reduce the bitterness that sometimes appears at the ends.
- Remove the seeds for pickles or salad if you want a crunchier, less watery texture.
- Slice thinly and sprinkle with a little salt, let it sit for a few minutes, then squeeze out the water before cooking — this makes cucumber pickles crunchier and less soggy.
- Serve chilled straight from the fridge for a more refreshing sensation, especially for lalapan and salads.
Frequently Asked Questions
Is it okay to eat cucumber skin?
Yes, cucumber skin is safe to eat and actually retains some of its fiber and nutrients. If you're worried about pesticide residue, wash it thoroughly under running water or peel just a thin layer off the outside — there's no need to peel it completely.
Why does cucumber sometimes taste bitter?
The bitter taste in cucumber comes from a natural compound called cucurbitacin, whose levels can increase due to plant stress such as excessive heat or lack of water during growth. This bitterness is usually most noticeable near the stem end.
Can cucumber help with a diet program?
Cucumber can be a good addition to a diet program because it's low in calories and high in water content, which helps create a feeling of fullness. However, cucumber alone isn't enough to lose weight — it still needs to be balanced with an overall healthy diet and physical activity.
Want to see this ingredient used in a recipe?
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Note: The nutrition and health information on this page is educational and general. Exact amounts can vary by variety, preparation, and portion.
