A detailed look at the calories in 85g of cucumber with skin
At just around 13 calories per 85-gram serving, cucumber with the skin on is one of the most low-calorie and refreshing foods you can add to your diet. The majority of its content is water, which accounts for its minimal caloric impact and excellent hydrating properties. This makes it an ideal food for snacking, as an addition to salads, or as a cooling side dish, allowing you to feel full without consuming a significant number of calories.
Why leaving the skin on matters
While the main flesh of the cucumber is mostly water, the skin and seeds are where a large portion of its nutrients are concentrated. Many people choose to peel cucumbers, but this practice removes the very parts that contain the highest levels of beneficial compounds. When you eat the cucumber with its skin, you benefit from several key nutrients:
- Fiber: The peel is a significant source of dietary fiber, which aids in digestion and promotes regular bowel movements.
- Antioxidants: The skin contains antioxidants like beta-carotene, which is converted to vitamin A in the body and supports eye health, and flavonoids, which have anti-inflammatory properties.
- Vitamins and minerals: Important vitamins such as Vitamin K and Vitamin C, and minerals like potassium and magnesium are found in higher concentrations in the skin.
Nutritional comparison: 85g cucumber vs. other common snacks
To put the low-calorie count of cucumber into perspective, let's compare it to some other popular snacks. This helps illustrate how it can be used effectively for weight management.
| Snack Item | Serving Size | Approximate Calories | Key Benefit |
|---|---|---|---|
| Cucumber with Skin | 85g | ~13 kcal | Extremely low calorie and hydrating |
| Apple | 85g (~1/2 medium) | ~45 kcal | Higher in sugar, but a good source of fiber |
| Saltine Crackers | 2 crackers (~10g) | ~20 kcal | Low fiber, processed carb snack |
| Hard-Boiled Egg | 1 large egg (~50g) | ~78 kcal | Excellent source of protein |
| Celery | 85g (~2 stalks) | ~12 kcal | Very similar to cucumber in calorie density |
| Greek Yogurt | 85g (~1/3 cup) | ~55 kcal | High in protein and probiotics |
As the table shows, 85g of cucumber offers a substantial volume of food for a very small caloric investment. This makes it a great substitute for more calorie-dense snacks like crackers or even higher-sugar fruits when you're looking to manage your intake.
Using cucumbers for weight management and hydration
The high water and fiber content of cucumber with the skin can contribute significantly to feelings of fullness, which helps reduce overall calorie consumption. Its hydrating properties also support overall health, as staying adequately hydrated is essential for regulating metabolism and maintaining energy levels. Using cucumber in various ways can help keep your diet interesting:
- Salad base: Replace some of the lettuce in your salad with cucumber slices to add a satisfying crunch and freshness.
- Snack sticks: Cut into sticks and dip into a low-fat dip like hummus or yogurt-based dressing.
- Detox water: Add cucumber slices to a pitcher of water with some mint and lemon for a refreshing, hydrating drink.
- Smoothies: Blend cucumber into green smoothies for added hydration and nutrients without changing the flavor profile dramatically.
The versatility and benefits of cucumber with skin
Beyond its low-calorie count, eating cucumber with the skin offers a range of health benefits. The inclusion of the peel ensures you get a broader spectrum of nutrients. For instance, the antioxidants found in the skin can help combat harmful free radicals in the body, potentially lowering the risk of chronic illnesses. The mineral potassium, also concentrated in the peel, plays a key role in regulating blood pressure and supporting heart health. Regular consumption can also support stable blood sugar levels due to its non-starchy nature and high water content. By choosing to eat the entire cucumber, you're not only getting a low-calorie treat but also maximizing its nutritional potential.
Conclusion
To conclude, an 85-gram serving of cucumber with the skin is a fantastically low-calorie food, providing only about 13 calories. This makes it a smart choice for anyone focused on weight management or simply seeking a healthy, hydrating snack. By eating the cucumber with its skin, you maximize the intake of fiber, vitamins, and antioxidants, boosting its nutritional benefits. This simple vegetable is a versatile and refreshing addition to a balanced diet, proving that healthy eating can be both easy and satisfying. For more information on the broader nutritional composition of vegetables, consult reliable sources such as the USDA FoodData Central.
