When lunch needs a little crunch or you want something fresh to dip into hummus, cucumbers can be a great choice.
A few slices can brighten a sandwich, add texture and crunch to a grain bowl, "or serve as a refreshing, ready-made snack," says LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles.
But their appeal goes beyond convenience as cucumbers also provide several essential nutrients through few calories. Though most of us shop for them among vegetables in the produce section, their botanical identity surprises many.
Here’s how cucumbers are actually classified, where they fit in a healthy diet and what to know about eating them regularly.
Are cucumbers a fruit?
While you’re probably more likely to put them in a garden salad than
a fruit salad, Weintraub notes, cucumbers are botanically classified as fruit.
That’s because "fruits develop from the flower of a plant and contain seeds," and cucumbers come from flowers and typically contain seeds, explains Perri Halperin, a registered dietitian and clinical nutrition coordinator for the Mount Sinai Health System.
Calling them vegetables is still appropriate in the kitchen because botanical classifications only describe plant structures, while culinary classifications reflect flavor and how foods are actually used.
This is why "in everyday cooking and in grocery stores, cucumbers are treated as vegetables," Halperin says. "So both descriptions are accurate – each is just based on a different classification system."
Are cucumbers good for you?
No matter how you classify them, cucumbers are "absolutely a healthy addition to a varied diet," says Weintraub.
Cucumbers, particularly when eaten with their peel, provide vitamin K, "which is essential for blood clotting and maintaining bone health," says Weintraub. They also contain smaller amounts of vitamin C, "which is needed for collagen synthesis and control of the immune system," she says, and vitamin A, "which is necessary for eye health and immune system regulation."
They supply modest amounts of magnesium, which supports muscle and nerve function, and potassium, which helps maintain fluid balance and normal cell function.
At the same time, "cucumbers aren’t as concentrated in vitamins and minerals as some other vegetables," Halperin says. Their fiber content is also modest, she adds, "though a cucumber eaten with both its peel and seeds can increase this."
Another key feature is their hydrating properties as cucumbers are about 95% water – one reason a full cucumber contains only about 45 calories.
Together, these attributes "make cucumbers a great snack for individuals working on weight management as their high-water content contributes to feelings of fullness, while also helping you avoid excess calories," notes Weintraub.
Is it OK to eat cucumbers every day?
"For most people, cucumbers are very safe to eat regularly," says Halperin, but be wary of a few considerations. Some people experience bloating, burping or abdominal discomfort after eating them, partly due to their fiber content and partly because of naturally-occurring bitter compounds called cucurbitacins. Halperin says smaller portions or peeling cucumbers could help prevent such symptoms.
Weintraub explains that cucumbers also contain "proteins similar to pollen," which can trigger allergic reactions in some people, including an itchy mouth or scratchy throat.
The American College of Allergy, Asthma and Immunology also lists cucumber among foods that can trigger pollen-food allergy syndrome in people with ragweed allergies, so if eating them causes mouth itching or swelling, stop and seek medical advice.
People taking warfarin should also pay attention to their cucumber intake because they "need consistent amounts of vitamin K in their diet," says Halperin. That doesn’t mean cucumbers must be avoided, but significant dietary changes should be discussed with the doctor prescribing the medication.
The type and preparation of cucumber can also matter. Standard American slicing cucumbers generally have thicker skins and more prominent seeds, which can be bothersome for people with food texture sensitives. Pickles, meanwhile, can contain substantial sodium, so Weintraub says that people with high blood pressure should consider lower-sodium options.
Remember, though, "the nutritional differences between cucumber varieties are modest," says Halperin, "so the healthiest type is ultimately the one you enjoy enough to eat regularly."
This article originally appeared on USA TODAY: Are cucumbers fruits or vegetables? The answer may surprise you
