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Cucumber

SCIENTIFIC NAME

Cucumis sativus

CLASSIFICATION

Fruit

SEASON

January, February, March, April, May, June, July, August, September, October, December

About

Cool as a cucumber! So they say… and with good reason, with a water content of nearly 95%, it’s easy to see why cucumbers have a great deal of cooling properties, and a cooling cucumber riata has rescued many a person from an overly hot curry.

These Mediterranean vegetables are a key component of many of our favourite summer salads, and let’s not forget the time honoured tradition of cucumber sandwiches at high tea!

Cucumbers are a Mediterranean climate vegetable and grow all over WA, from Carnarvon in Winter to the south west in summer, they are available throughout the year. Field cucumbers generally have a tougher skin and are grown out doors, while varieties like the continental and Lebanese cucumbers with thinner skins are often grown in a protected environment such as a hothouse.

Varieties
Field Cucumber
Lebanese Cucumber
Continental cucumber (or telegraph cucumber)
Qukes®

Look for bright green skins and firm fruit showing no signs of wrinkling.

Store cucumbers in the crisper of the refrigerator.

Given the high water content of cucumbers, they are best consumed within days of picking.

Tips and Hints

Avoid storing near fruit, as this will cause cucumbers to yellow and deteriorate quickly.

Wash the cucumbers and decide if you’d like to skin or not (often field cucumbers are peeled while thin skinned varieties are just washed and cut, skin on). The skin contains the majority of nutrients in a cucumber, so consider peeling in 1cm strips skin on and 1cm strips skin off, for a variegated result.
Cucumbers can be cut into julienne, slices, cubes, or cut in half, scoop out the seeds and fill with your favourite filling.

Wash the cucumbers and decide if you’d like to skin or not (often field cucumbers are peeled while thin skinned varieties are just washed and cut, skin on). The skin contains the majority of nutrients in a cucumber, so consider peeling in 1cm strips skin on and 1cm strips skin off, for a variegated result.
Cucumbers can be cut into julienne, slices, cubes, or cut in half, scoop out the seeds and fill with your favourite filling.

Cucumbers are a very low calorie vegetable while still being a good source of fibre. They contain anti-oxidants which are important in preventing aging and various disease processes.

CUCUMBER
Nutrient Value per 100 g
Proximates
Energy, including dietary fibre 50 kJ
Moisture 95.4 g
Protein 0.8 g
Nitrogen 0.13 g
Fat 0.1 g
Ash 0.3 g
Dietary fibre 1.4 g
Fructose 0.6 g
Glucose 0.6 g
Total sugars 1.2 g
Available carbohydrate, without sugar alcohols 1.2 g
Available carbohydrate, with sugar alcohols 1.2 g
Organic Acids
Malic acid 0.2 g
Minerals
Arsenic (As) 0.8 mg
Calcium (Ca) 18 mg
Chronium (Cr) 0.6 ug
Copper (Cu) 0.024 mg
Iodine (I) 0.1 mg
Iron (Fe) 0.22 mg
Lead (Pb) 0.5 ug
Magnesium (Mg) 14 mg
Manganese (Mn) 0.08 mg
Molybdenum (Mo) 7.8 ug
Nickel (Ni) 2 ug
Phosphorus (P) 18 mg
Potassium (K) 136 mg
Selenium (Se) 0 ug
Sodium (Na) 10 mg
Zinc (Zn) 0.18 mg
Vitamins
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.2 mg
Niacin Equivalents 0.33 mg
Pantothenic acid (B5) 0.14 mg
Puridoxine (B6) 0.1 mg
Folate, natural 7 ug
Total folates 7 ug
Dietary folate equivalents 7 ug
Alpha carotene 20 ug
Beta carotene 250 ug
Cryphoxanthin 20 ug
Beta carotene equivalents 270 ug
Retinol equivalents 9 ug
Vitamin C 7 mg