Yes, a portion of cucumber counts towards your five-a-day
For many people, the path to eating more healthily starts with understanding the five-a-day recommendation. A common question arises when it comes to salad ingredients like cucumber, which has a very high water content. The good news is that cucumber does indeed count towards your daily total. However, as with all fruits and vegetables, a specific amount is required to constitute a full portion.
How much cucumber is one portion?
According to the National Health Service (NHS) in the UK, one portion of cucumber for an adult is a 5cm chunk. Since one adult portion of fruit or vegetables is typically 80g, a 5cm chunk roughly equates to this weight for cucumber. This portion size is based on the average nutritional contribution of a serving, regardless of whether it is fresh, frozen, or tinned. It’s also worth noting that you can combine smaller amounts of different fruits and vegetables to make up one portion. For example, a handful of salad, some cherry tomatoes, and some slices of cucumber can collectively form a single portion.
The nutritional benefits of eating cucumber
While it’s mostly water, cucumber offers more than just hydration. It is low in calories, making it an excellent, guilt-free snack or salad ingredient. A standard cucumber is a source of several beneficial compounds.
Here are some of the key nutritional benefits:
- Hydration: Composed of approximately 95% water, cucumber is exceptionally hydrating and can help you meet your daily fluid needs.
- Vitamins: It provides a good source of vitamin K, which is essential for blood clotting and bone health, and a smaller amount of vitamin A.
- Antioxidants: Cucumbers contain several antioxidants, including flavonoids and tannins, which help combat free radicals and protect against chronic disease.
- Fiber: Especially when eaten unpeeled, cucumber contains dietary fiber that can help support regular bowel movements and aid digestion.
- Minerals: It also contains small amounts of magnesium, potassium, and manganese.
Maximizing your cucumber's potential
To get the most nutritional value from your cucumber, it’s best to eat it with the peel on. The peel contains fiber, as well as silica, a mineral beneficial for skin and hair health. Just be sure to wash it thoroughly or opt for organic varieties. You can also incorporate it into various dishes to increase your five-a-day intake in delicious ways. Some simple ideas include:
- Adding slices to sandwiches and wraps instead of just lettuce.
- Making a refreshing summer salad with tomatoes, feta cheese, and olives.
- Blending it into a green smoothie with spinach and kiwi for a hydrating boost.
- Serving cucumber sticks with hummus or other low-fat dips.
- Making a batch of homemade tzatziki or raita for a cooling accompaniment to meals.
How cucumber compares to other salad vegetables
It can be helpful to see how a cucumber portion stacks up against other salad staples to better understand your five-a-day portions. Here is a comparison based on NHS portion guidelines for adults:
| Salad Vegetable | Portion Size (Approximate) | Notable Nutrients |
|---|---|---|
| Cucumber | A 5cm chunk (80g) | High water content, Vitamin K, Antioxidants |
| Tomato | 1 medium tomato or 7 cherry tomatoes (80g) | Vitamin C, Lycopene |
| Bell Pepper | Half a bell pepper (80g) | Very high in Vitamin C, Vitamin A |
| Spinach | A cereal bowl of fresh spinach (80g) | Vitamin K, Iron, Vitamin A |
| Celery | 1.5 full-length celery sticks (80g) | Vitamin K, Vitamin A |
What else counts towards your five-a-day?
It's important to remember that a wide variety of fruit and vegetable types contribute to your daily goal. This encourages the intake of different vitamins and minerals. Fresh, frozen, tinned, and dried options all count.
Things that count:
- Three heaped tablespoons of cooked carrots, peas, or sweetcorn.
- Eight cauliflower florets or eight small broccoli florets.
- A medium apple, banana, or pear.
- A handful of grapes or two satsumas.
- Beans and pulses, though they only count as a maximum of one portion per day regardless of how much you eat.
Things that don't count:
- Potatoes, yams, and cassava do not count as they are classified as starchy foods.
- Fruit juice and smoothies only count as one portion per day, regardless of the amount consumed, as they lack fiber and contain free sugars.
Conclusion
In short, does cucumber count as one of your five-a-day? Yes, it most certainly does, and a 5cm chunk provides a full portion. Far from being a filler vegetable, cucumber is a nutritious and hydrating addition to any diet, especially when consumed with its skin on. Understanding the specific portion size allows you to accurately track your intake. By incorporating more cucumber and other colorful fruits and vegetables into your meals and snacks, you can make significant strides towards achieving your daily five-a-day target and reaping the associated health benefits. For more information on portion sizes, you can visit the official NHS website for guidance.
