Calorie Breakdown of a Cup of Peeled Cucumber
A cup of peeled cucumber is remarkably low in calories. A 1-cup serving of sliced peeled cucumber contains approximately 14 calories. If the cucumber is chopped, the calorie count for a cup is slightly higher, around 16 calories, due to more pieces fitting into the cup. Regardless of whether it's sliced or chopped, peeled cucumber is primarily composed of water (about 95%), which accounts for its minimal calorie count.
Nutritional Profile: What a Peeled Cucumber Offers
While peeling removes some fiber and antioxidants found in the skin, the flesh of a cucumber still provides beneficial nutrients. A one-cup serving offers small amounts of vitamins C and K, as well as minerals like potassium and manganese. Its high water content is particularly noteworthy, contributing to hydration and potentially aiding in weight management by promoting fullness.
Peeled vs. Unpeeled Cucumber: A Nutritional Comparison
Both peeled and unpeeled cucumbers are healthy, but keeping the skin on does offer a slight nutritional edge. The skin contains insoluble fiber and a higher concentration of certain antioxidants like beta-carotene. However, the calorie difference is minimal, with unpeeled cucumber also containing around 16 calories per cup. The decision to peel often comes down to personal preference for texture or flavor.
| Feature | Peeled Cucumber | Unpeeled Cucumber |
|---|---|---|
| Calories (per cup) | ~14-16 kcal | ~16 kcal |
| Fiber Content | Lower fiber | Higher fiber |
| Antioxidants | Lower concentration | Higher concentration |
| Texture | Softer | Slightly firmer |
| Nutrient Density | Lower per cup | Higher per cup |
How to incorporate peeled cucumber into your diet
Peeled cucumber is a versatile ingredient for adding a low-calorie crunch to meals and snacks:
- Salads: Add slices to fresh green salads.
- Snacks: Pair sticks with low-fat dips like hummus.
- Infused Water: Combine slices with mint in water for a refreshing drink.
- Sandwiches and Wraps: Use slices for added crispness.
- Cold Soups: Blend into chilled soups like gazpacho.
Conclusion: A Low-Calorie, Hydrating Choice
A cup of peeled cucumber contains a modest 14 to 16 calories, making it an excellent option for managing calorie intake. Its high water content supports hydration and can contribute to weight management by promoting satiety. While unpeeled cucumber offers more fiber and antioxidants, the peeled version remains a nutritious and versatile addition to various dishes and drinks. Incorporating peeled cucumber into your diet is a simple way to enhance flavor and nutritional value without adding significant calories. For further nutritional details, resources like the USDA's FoodData Central database are available.
