Cucumber Nutritional Profile (Per 100g)
Cucumbers are celebrated for their refreshing taste and remarkable hydrating properties, containing over 95% water. A typical 100g serving is a nutritional powerhouse in a compact, low-calorie form. Beyond just its water content, a 100g portion of raw, unpeeled cucumber offers a beneficial mix of vitamins and minerals.
Core nutritional breakdown (per 100g):
- Calories: 16 kcal
- Protein: 0.62g
- Fat: 0.18g
- Carbohydrates: 2.95g
- Dietary Fiber: 0.7g
- Water: 95.5g
- Vitamin K: 24mcg (20-27% DV)
- Vitamin C: 2.8mg (3% DV)
- Potassium: 170mg (4% DV)
Health Benefits of Incorporating Cucumber
Beyond its minimal calories, the high water content and nutritional profile of cucumber provide several health benefits. These include supporting hydration, aiding in weight loss, and supplying essential vitamins.
1. Superior Hydration
Cucumbers are an effective way to supplement your daily fluid intake. Staying properly hydrated is vital for many bodily functions, including regulating body temperature, transporting nutrients, and flushing out waste. For those who struggle to drink enough water, snacking on crisp cucumber slices or adding them to your water can be a refreshing and easy alternative.
2. Aids in Weight Management
As a food with high water and low-calorie content, cucumbers can help in weight loss efforts. Their low energy density allows you to eat a satisfying portion size without consuming excessive calories. The fiber in the skin, combined with the high water content, helps you feel full, which can naturally reduce overall calorie intake.
3. Rich in Nutrients and Antioxidants
Cucumbers contain beneficial antioxidants like flavonoids and tannins, which help combat oxidative stress caused by free radicals. Additionally, they are a good source of Vitamin K, which is crucial for blood clotting and bone health, and Vitamin C, an important immune booster. To get the maximum nutritional value, it is recommended to eat cucumbers unpeeled.
4. Promotes Digestive Health
Staying hydrated is a major factor in preventing constipation, and cucumber's high water and fiber content support regular bowel movements. The soluble fiber, specifically pectin found in cucumbers, can help increase stool frequency, feeding beneficial bacteria in your gut to improve digestive health.
Comparison: Cucumber vs. Other Low-Calorie Vegetables
To put cucumber's low caloric density into perspective, let's compare a 100g serving of raw cucumber (with peel) to other popular low-calorie vegetables. Note that nutritional values can vary slightly.
| Vegetable | Calories (per 100g) | Water Content | Notable Nutrients |
|---|---|---|---|
| Cucumber | ~16 kcal | >95% | Vitamin K, Potassium |
| Bell Pepper | ~20 kcal | ~92% | Vitamin C |
| Celery | ~14 kcal | ~95% | Vitamin K, Folate |
| Iceberg Lettuce | ~14 kcal | ~96% | Vitamin A, Folate |
As the table illustrates, cucumber is on par with other hydrating vegetables like celery and lettuce in terms of caloric content, but its specific vitamin and antioxidant profile offers unique benefits.
Incorporating Cucumbers into Your Diet
Given their mild flavor and crisp texture, cucumbers are incredibly versatile and easy to add to meals throughout the day. You can enjoy them in a variety of ways:
In salads
Slice or dice cucumbers and add them to green salads for extra crunch and hydration. They pair well with tomatoes, feta cheese, and a light vinaigrette for a simple, refreshing salad.
As a snack
Enjoy sliced cucumbers raw with a dip like hummus or yogurt-based tzatziki for a healthy, low-calorie snack.
In smoothies and drinks
Add cucumbers to your morning smoothie for a fresh, mild flavor boost. For a simple hydrating drink, infuse water with cucumber and mint slices.
In wraps and sandwiches
Substitute higher-calorie ingredients with cucumber slices to lighten up sandwiches and wraps. They add a cool, crisp texture without adding much to the calorie count.
As toppings
Use cucumber slices as a base for canapés, topped with ingredients like cream cheese, smoked salmon, or tuna salad.
Conclusion
In conclusion, the answer to "How many calories are in 1 cucumber per 100g?" is a very low 16 calories, confirming its status as a highly diet-friendly food. Its high water content, combined with essential vitamins and antioxidants, makes it an excellent choice for hydration, weight management, and overall digestive health. Whether sliced into a salad, blended into a smoothie, or enjoyed as a simple snack, cucumber provides a refreshing and nutritious way to boost your health without a significant caloric impact. For maximum benefits, always aim to eat it with the peel on.
Optional External Link
For more in-depth nutritional data on cucumbers and a comprehensive list of other foods, consult the USDA FoodData Central database.
Disclaimer
The information in this article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for medical advice and treatment.
