Pregnancy food guidance, in plain English

Cucumber

Cucumber is safe throughout pregnancy and is a great hydrating snack. It provides vitamin K, vitamin C, and potassium.

Safe to eat
Cucumber

Cucumber is completely safe to eat during pregnancy and makes an excellent snack, salad ingredient, or cooling addition to drinks. It is around 95% water, making it one of the most hydrating foods available — staying well hydrated is particularly important during pregnancy. Cucumber provides vitamin K, vitamin C, potassium, and small amounts of folate. It is low in calories and easy to digest, which makes it a useful food if you are experiencing morning sickness or general digestive discomfort. Fresh cucumber should be washed before eating, even if the skin is not consumed. Cucumber can be eaten raw in salads, used as a dipper with hummus or cream cheese, sliced into water or elderflower drinks, or used in cooked dishes such as tzatziki and raitas.

What to be aware of

  • Wash cucumber thoroughly under cold running water before preparing.
  • The skin is safe to eat but should be washed well as it can carry pesticide residue.
  • Pre-sliced cucumber from deli counters or salad bars should be avoided — these are a Listeria risk if they have been sitting out.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Cucumber and cream cheese open sandwiches

Cucumber and cream cheese open sandwiches

A simple, fresh, and satisfying snack — hydrating cucumber with protein-rich cream cheese.

Pregnancy tip: Slicing the cucumber thinly on a slight diagonal makes for prettier presentation. Season the cream cheese well — a little salt and lemon zest makes all the difference.

Ingredients

  • Half a cucumber, thinly sliced
  • 4 slices rye bread or sourdough
  • 100g cream cheese
  • Zest of half a lemon
  • Salt and white pepper
  • Fresh dill or chives to serve

Method

  1. Mix cream cheese with lemon zest, salt, and white pepper.
  2. Spread generously over the slices of bread.
  3. Layer cucumber slices over the top.
  4. Scatter with fresh dill or chives.
  5. Serve immediately.