Keera: The Popular Indian Cucumber
For those unfamiliar, Keera (also known as kheera or cucumber) is a mild, refreshing vegetable widely used in Indian cuisine for salads, raitas, and as a cooling side dish. This unassuming vegetable is prized not just for its crisp texture but also for its exceptional nutritional profile. Its high water content makes it a staple during hot weather to aid in hydration, while its low-calorie nature makes it a staple for mindful eaters. Whether it's the long, dark green variety often found in Western supermarkets or the smaller, rounder types used in Indian dishes, the nutritional benefits remain consistent. Understanding its caloric content is the first step toward appreciating its value in a balanced diet.
The Calorie Breakdown: How Many Calories are in 100 grams of Keera?
When it comes to answering the question of how many calories are in 100 grams of Keera, the answer is surprisingly low, reinforcing its reputation as a diet-friendly food. On average, a 100g serving of raw, unpeeled Keera contains approximately 15 to 16 calories. If you peel the cucumber, this number drops slightly, to around 12 to 14 calories per 100g, as some fiber and micronutrients are removed with the skin. This minimal caloric contribution, especially compared to its volume, is what makes Keera so effective for appetite control and weight management.
Beyond just calories, here's a typical nutritional profile for 100g of raw, unpeeled Keera based on USDA data:
- Water: ~95.5 g
- Protein: ~0.65 g
- Carbohydrates: ~3.6 g
- Dietary Fiber: ~0.5 g
- Fat: ~0.1 g
- Vitamin K: 24 mcg
- Vitamin C: 2.8 mg
- Potassium: 147 mg
- Magnesium: 10.1 mg
These numbers highlight that Keera offers a rich supply of vitamins and minerals for very few calories, providing essential nutrients without a significant energy load. The fact that Keera is mostly water is also a significant factor in its health benefits, aiding in everything from hydration to detoxification.
Keera vs. Common Low-Calorie Vegetables: A Comparison
To put Keera's low-calorie count into perspective, here is a comparison with other common low-calorie vegetables. This table uses a 100g serving size for all comparisons.
| Nutrient (per 100g) | Keera (Cucumber) | Zucchini | Celery |
|---|---|---|---|
| Calories | ~15 kcal | ~17 kcal | ~14 kcal |
| Protein | ~0.7 g | ~1.2 g | ~0.7 g |
| Carbohydrates | ~3.6 g | ~3.1 g | ~3.0 g |
| Dietary Fiber | ~0.5 g | ~1.0 g | ~1.6 g |
| Water Content | ~95.5% | ~95% | ~95% |
As the table shows, Keera is on par with other popular low-calorie vegetables. While celery offers more fiber per 100g, Keera is a fantastic and versatile alternative for keeping your calorie count low while still feeling full. All three are excellent additions to a weight loss diet or any healthy eating plan.
The Abundant Health Benefits of Eating Keera
Beyond its meager calorie count, Keera offers a wealth of health benefits that make it a nutritional powerhouse.
Hydration and Fluid Balance
Given its staggering 95-96% water content, Keera is a superior food for promoting hydration. Staying well-hydrated is crucial for numerous bodily functions, including regulating body temperature, transporting nutrients, and flushing out toxins. The presence of electrolytes like potassium further aids in maintaining proper fluid balance.
Weight Management and Satiety
Keera is a dream for anyone on a weight loss journey. Its high water content and low-calorie density mean you can eat a large volume of it to feel full without consuming a significant number of calories. This helps to naturally curb your appetite and prevent overeating high-calorie foods.
Digestive Health
The fiber content, particularly the soluble fiber known as pectin found in the peel, helps to regulate bowel movements and prevent constipation. The high water content also softens stool and supports the overall health of your digestive system.
Antioxidant and Anti-inflammatory Properties
Keera contains beneficial antioxidants like flavonoids and tannins, which combat oxidative stress caused by free radicals. Oxidative stress is linked to several chronic illnesses, and consuming antioxidant-rich foods like Keera can help reduce the risk of diseases like cardiovascular disease and some types of cancer.
Skin Health
The benefits of Keera for skin health are well-known, thanks to its high water content and vitamin C. Applying slices of cucumber to the skin can help soothe sunburns and reduce puffiness, especially around the eyes. Eating it regularly also contributes to overall skin hydration and elasticity.
Blood Sugar Control
For individuals with diabetes, Keera is a safe and beneficial food. Its low glycemic index and fiber content mean it won't cause spikes in blood sugar levels. Animal studies have even suggested that compounds in cucumber may help lower blood sugar.
How to Incorporate More Keera into Your Diet
Keera is an incredibly versatile food that can be added to your meals in numerous delicious and refreshing ways. Here is a list of creative ideas:
- Salads: Add thinly sliced or chopped Keera to your favorite salads for a crisp, hydrating crunch. A simple Indian-style salad with tomatoes, onions, and a lemon dressing is a classic.
- Infused Water: Create a refreshing drink by adding Keera and mint slices to a pitcher of cold water. This encourages higher fluid intake and is a low-calorie alternative to sugary drinks.
- Raita: A traditional Indian dish, Keera raita is made by mixing grated Keera with yogurt, mint, and spices. It's a cooling side dish perfect for balancing spicy curries.
- Snacks: Eat raw Keera slices with a sprinkle of chaat masala or with a healthy dip like hummus.
- Sandwiches and Wraps: Add thin slices of Keera to sandwiches and wraps for extra hydration and a satisfying crunch.
- Cold Soups: In summer, chilled Keera soup or gazpacho can be a light and refreshing meal.
- Stir-fries: Lightly stir-fried Keera with other vegetables adds a different texture and flavor to your meals.
- Smoothies: Blend Keera with other fruits and leafy greens like spinach and kale for a hydrating, nutrient-packed smoothie.
Conclusion
In summary, the answer to how many calories are in 100 grams of Keera is very few—just 14 to 16, depending on how it's prepared. But its value goes far beyond its low-calorie count. As a hydrating, fiber-rich, and antioxidant-filled vegetable, Keera is an excellent addition to any diet focused on weight management, digestion, and overall well-being. Its versatility in the kitchen makes it easy to enjoy this refreshing powerhouse of a food daily. For maximum nutritional benefits, remember to wash it thoroughly and enjoy it with the peel on.
For a deeper look into the health benefits of cucumber, you can consult authoritative sources like Medical News Today.
