What is Kheera?
Kheera is simply the Hindi word for cucumber, a widely cultivated creeping vine plant in the Cucurbitaceae family that is enjoyed globally as a refreshing vegetable. Known for its mild, clean flavor and crunchy texture, it is a staple in salads, sandwiches, and many other dishes. Because of its high water content, it is also a popular ingredient in infused waters and detox drinks, offering a hydrating boost without adding significant calories.
The Caloric Breakdown of 50 Grams of Kheera
Multiple nutritional databases confirm that a 50-gram serving of fresh cucumber, with the peel, contains approximately 8 calories. For peeled cucumber, the calorie count is even lower, at around 6 calories for the same 50-gram portion. This slight difference is due to the peel containing a small amount of additional nutrients and fiber. For context, 50 grams is a relatively small portion, equivalent to just over a quarter of a medium-sized cucumber.
Nutritional Profile of 50g of Raw, Unpeeled Kheera
- Calories: ~8 kcal
- Water: ~47.75g (95.5%)
- Carbohydrates: ~2g
- Protein: ~0.3g
- Fat: ~0.1g
- Fiber: ~0.3g
- Vitamin K: ~8 mcg
- Potassium: ~74 mg
As this list shows, the calorie contribution from fat is negligible, and the majority of the calories come from carbohydrates. The high water content means that cucumbers provide excellent hydration while being an extremely low-energy food.
Health Benefits of Including Kheera in Your Diet
Beyond its low-calorie count, adding cucumber to your diet offers several health advantages, making it an ideal choice for weight management and general wellness.
- Excellent for Hydration: Cucumbers are composed of over 95% water, which is essential for maintaining proper bodily functions, temperature regulation, and joint lubrication. The high water content also helps you feel full, which can curb appetite and reduce overall calorie intake.
- Rich in Nutrients: Despite being mostly water, cucumbers contain several beneficial nutrients, including vitamin K, potassium, and antioxidants. Vitamin K is crucial for blood clotting and bone health, while potassium helps regulate blood pressure.
- Supports Digestive Health: The water and dietary fiber in cucumbers work together to support a healthy digestive system. Fiber adds bulk to stool, promoting regularity and preventing constipation.
- Provides Antioxidants: Cucumbers contain antioxidants, including flavonoids, lignans, and triterpenes. These compounds help protect your body from cell-damaging free radicals, which can reduce the risk of chronic diseases over time.
How Kheera Compares to Other Low-Calorie Vegetables
When considering low-calorie snack options, it is helpful to see how cucumbers stack up against other similar vegetables. This comparison table demonstrates its position as one of the lowest-calorie choices available.
| Food (per 100g) | Calories | Water Content | Fiber | Benefits |
|---|---|---|---|---|
| Cucumber | ~15 kcal | ~95% | 0.8g | Excellent for hydration, contains vitamin K and antioxidants. |
| Celery | ~14 kcal | ~95% | 1.6g | High water content, contains electrolytes like potassium. |
| Iceberg Lettuce | ~14 kcal | ~96% | 1.2g | Mostly water, a good base for low-calorie salads. |
| Zucchini | ~17 kcal | ~95% | 1.0g | A good source of antioxidants like beta-carotene. |
As the table shows, cucumbers are comparable in calories to other hydrating vegetables like celery and iceberg lettuce, making them an excellent choice for a light and refreshing snack. Their slightly higher carbohydrate content compared to some leafy greens provides a touch more energy while remaining firmly in the low-calorie category.
Conclusion
In short, 50 grams of kheera (cucumber) contains a very small number of calories, typically around 8 kcal for an unpeeled portion. Its nutritional profile is dominated by its high water content, making it an incredibly hydrating and low-energy vegetable. This makes it an ideal food for anyone looking to manage their weight, increase their fluid intake, or simply add a nutritious, crunchy element to their meals. Its vitamins, minerals, and antioxidants offer further health benefits, cementing its status as a healthy and versatile dietary choice.
For more detailed nutritional data and health information, the United States Department of Agriculture (USDA) provides extensive food composition databases.
Frequently Asked Questions
1. Can eating cucumber help with weight loss? Yes, because cucumbers are very low in calories and high in water, they can help you feel full without consuming many calories, aiding in weight management efforts.
2. Is there a nutritional difference between peeled and unpeeled cucumber? Yes, the peel contains a small amount of extra fiber, vitamins, and minerals, so it's slightly more nutritious to eat cucumber unpeeled, though the calorie difference is minimal.
3. Are there any health risks associated with eating too much cucumber? While generally safe, eating extremely large quantities might cause digestive upset in some sensitive individuals due to its fiber content. Also, if you're sensitive to cucurbitacins (which can cause a bitter taste), always taste a small piece first.
4. How does the calorie count change if I pickle the cucumber? Pickling alters the calorie count significantly, as most pickle recipes add salt, sugar, or other ingredients. A plain, fresh cucumber is the lowest-calorie option.
5. Can cucumbers help improve skin health? Yes, the high water content and antioxidants in cucumbers help keep skin hydrated, while placing chilled slices on your eyelids can reduce puffiness.
6. Do cucumbers have a low glycemic index? Yes, cucumbers have a very low glycemic index, meaning they do not cause a significant spike in blood sugar levels, making them a good option for people with diabetes.
7. What is the best way to eat cucumbers to maximize their health benefits? The best way is to eat them raw and unpeeled in salads or as a snack to preserve their nutritional integrity and fiber content.
