How many calories are in 200 g of cucumber?
Based on comprehensive nutritional data, 200 grams of raw, unpeeled cucumber contains approximately 30 calories. This makes it one of the most low-energy-dense foods available. This low-calorie count is largely due to its high water content, which constitutes about 95% of its total weight. The final calorie count can vary slightly depending on the specific variety, ripeness, and whether the peel is removed, as the peel contains much of the fiber and some nutrients. For consistency, the 30-calorie figure is based on a raw, unpeeled standard cucumber serving.
Full nutritional profile of a 200g cucumber
While its calorie count is minimal, a 200g serving of cucumber is far from empty when it comes to nutrition. It provides a valuable mix of macronutrients and essential micronutrients.
Macronutrient breakdown
For a 200-gram serving, the macronutrient profile is quite balanced, albeit in small amounts:
- Carbohydrates: Approximately 7 grams, with about 1 gram coming from dietary fiber and 3 grams from natural sugars. The net carbohydrate count is therefore very low. Fiber is crucial for digestive health and helps promote a feeling of fullness.
- Protein: Around 1 gram. While not a significant source of protein, it does contribute to the overall nutritional composition.
- Fat: Virtually no fat, with around 0.2 grams in total. This makes it an excellent choice for a fat-free snack.
Key vitamins and minerals
Beyond the macronutrients, a 200g serving of cucumber also provides several important micronutrients that contribute to overall health:
- Vitamin K: Provides a substantial amount of the daily recommended intake, which is critical for blood clotting and bone health.
- Vitamin C: Contributes to your daily Vitamin C needs, an antioxidant that boosts the immune system and supports skin health.
- Potassium: Offers a moderate amount of potassium, which is important for regulating fluid balance and blood pressure.
- Magnesium: Contains trace amounts of magnesium, which is essential for muscle and nerve function.
Health benefits of eating cucumber
Including cucumbers in your diet offers numerous health advantages, many of which stem from their unique nutritional properties.
- Promotes Hydration: Given its exceptionally high water content, consuming cucumber is a highly effective way to stay hydrated, especially during hot weather or after exercise. Proper hydration is vital for many bodily functions, including temperature regulation and joint lubrication.
- Aids in Weight Management: The combination of low calories and high water content means you can eat a large volume of cucumber without consuming many calories. The fiber content further contributes to satiety, helping to curb appetite and reduce overall calorie intake.
- Source of Antioxidants: Cucumbers contain various antioxidants, including beta-carotene and flavonoids. These compounds help neutralize free radicals, which are unstable atoms that can cause cell damage and lead to chronic diseases.
- Supports Skin Health: The cooling and hydrating properties of cucumber make it beneficial for skin health, both internally and externally. It can soothe skin irritation and reduce swelling when applied topically.
- May Reduce Blood Sugar: As a non-starchy vegetable, cucumber is an excellent food for managing blood sugar levels, particularly for individuals with diabetes. Its low glycemic index means it won't cause a rapid spike in blood sugar.
Cucumber vs. other low-calorie vegetables
To put the low-calorie nature of cucumber into perspective, let's compare a 200g serving with similar amounts of other popular, low-calorie vegetables. All values are approximate for raw, unpeeled vegetables.
| Vegetable | Calories (per 200g) | Water Content | Key Benefit | Source |
|---|---|---|---|---|
| Cucumber | ~30 kcal | ~95% | Excellent Hydration | **** |
| Celery | ~28 kcal | ~95% | High Fiber | **** |
| Zucchini | ~34 kcal | High | Potassium Source | **** |
| Carrots | ~84 kcal | High | Beta-Carotene (Vitamin A) | **** |
How to incorporate cucumber into your diet
Due to its mild flavor and crisp texture, cucumber is a versatile ingredient that can be easily added to many meals and snacks.
- In salads: Add sliced or diced cucumber to any salad for a refreshing crunch.
- As a snack: Enjoy it with a low-fat dip like hummus or yogurt for a satisfying, low-calorie snack.
- In wraps and sandwiches: Use thin cucumber slices as a filler for added crunch and moisture.
- Smoothies and juices: Blend cucumber with other fruits and vegetables like mint and lemon for a hydrating beverage.
- Infused water: Add slices of cucumber and a few mint leaves to a pitcher of water for a flavorful and hydrating drink.
For more ideas on healthy food choices, you can explore resources from the Centers for Disease Control and Prevention.
Conclusion
In summary, 200 grams of raw cucumber with the peel provides approximately 30 calories, making it one of the lowest-calorie foods available. Its high water and fiber content, combined with a profile of beneficial vitamins and minerals like Vitamin K and potassium, make it an excellent choice for weight management, hydration, and overall health. Whether eaten alone as a snack or incorporated into various recipes, cucumber offers a crisp and refreshing way to boost your nutrient intake without adding significant calories.
