Are Cucumbers High in Potassium?

Are Cucumbers High in Potassium?

What’s more refreshing than a cold cucumber? They are cool, crisp, and juicy. But did you know that they actually have a ton of potassium in them? A whole cucumber has nearly 100% of your daily recommended amount! Not to mention all the other vitamins and minerals it contains.

So, the answer to this commonly asked question are cucumbers high in potassium? is yes, cucumbers are high in potassium.

Cucumbers are a great source of electrolytes and can help prevent muscle cramps. If you’re looking for a healthy snack that’s easy to pack, try slicing up some cucumber rounds with your favorite hummus or ranch dressing dip.

Potassium Benefits for Health

Potassium Benefits for Health

Potassium is an essential mineral that plays a major role in the body’s functions. It helps to regulate fluid balance, blood pressure, and muscle contractions. Potassium deficiency can lead to many health problems including kidney stones, loss of appetite, fatigue, weakness or paralysis.

Potassium deficiency is a very common condition that can cause many symptoms. Potassium is an electrolyte and it helps regulate heart function, muscle contraction, and nerve impulses.

Common symptoms of potassium deficiency include: fatigue or weakness, irregular heartbeat or chest pain (angina), high blood pressure, stroke risk, kidney stones. If you experience these symptoms please consult your physician for help with diagnosis and treatment options.

Health Benefits Of Cucumber

benefits of cucumber

High in nutrients

One 11-ounce (300-gram) unpeeled, raw cucumber contains the following. Source

  • Calories: 45
  • Total fat: 0 grams
  • Carbs: 11 grams
  • Protein: 2 grams
  • Fiber: 2 grams
  • Vitamin C: 14% of the RDI
  • Vitamin K: 62% of the RDI
  • Magnesium: 10% of the RDI
  • Potassium: 13% of the RDI
  • Manganese: 12% of the RDI


Cucumbers are 96% water.

The importance of water cannot be overstated. It’s a central part of your body and plays an essential role in everything from maintaining core body temperature to flushing toxins out of the system.

Without sufficient water, you may experience muscle cramps, headaches and dizziness. The recommended amount is 8 cups per day for women and 12 cups per day for men.

However, some people need more than that based on their size or other factors such as high levels of physical activity or pregnancy


Cucumbers protect from colorectal cancer. They have a chemical in them called cucurbitacin which helps to fight cancer.

Cardiovascular health

Cucumbers are a good source of potassium, magnesium and dietary fibre. These nutrients help lower blood pressure, which reduces the risk of heart disease. Cucumber juice is also helpful in lowering blood pressure in elderly people with hypertension.


Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.

One study tested plants on blood sugar levels. It was found that cucumbers helped to control blood sugar levels . Another study induced diabetes in mice, then gave them extract from the peel of a cucumber. The same results were shown.

Prevents Bad Breath

Phytochemicals in cucumber kill bacteria that cause bad breath.

Skin care

Cucumbers are great for skin. They make it soft and glowy. It also reduces wrinkles and fine lines on the face. Applying cucumber juice on the face also makes it softer.

Weight Loss

Cucumbers may help you lose weight in a few different ways. First of all, they have low calories. One cup of cucumber has 16 calories, and an entire 11-ounce (300-gram) cucumber has 45 calories. This means that you can eat lots of cucumbers without packing on the extra calories that lead to weight gain. Cucumbers also provide freshness and flavor to your diet, which is good for you too!

What other veggies are high in potassium?

  • Artichokes
  • Avocados
  • Bananas
  • Beets and beet greens
  • Brussels sprouts
  • Cantaloupe
  • Dates
  • Nectarines
  • Oranges and orange juice
  • Parsnips
  • Potatoes
  • Prunes and prune juice
  • Pumpkin
  • Spinach (cooked)
  • Sweet potatoes
  • Swiss chard
  • Tomatoes and tomato juice

High Potassium Foods to Avoid With Kidney Disease

Some high-potassium foods that people with CKD should avoid are:

  • nuts
  • beans and legumes
  • potatoes
  • bananas
  • most dairy products
  • avocados
  • salty foods
  • fast foods
  • processed meats, such as luncheon meats and hot dogs
  • bran and whole grains
  • spinach
  • cantaloupe and honeydew
  • tomatoes



There are plenty of other foods with potassium available for those who need to reduce their consumption such as pumpkin seeds, spinach leaves, potatoes (with skin), bananas and oranges.

However, they contain high levels of potassium so if you have kidney disease it is important to avoid or limit your intake. This doesn’t mean cucumber should be eliminated from your diet altogether though!

These nutrient-rich foods will give you the benefits without the risk associated with too much potassium in your system.

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