Understanding the Calorie Count in Lebanese Cucumbers
Lebanese cucumbers are celebrated for their mild, sweet flavor and crisp, tender skin that doesn't require peeling. These attributes, combined with their very low-calorie profile, make them a favorite for salads, snacks, and refreshing dishes. The exact calorie count can vary slightly based on size, but a standard metric is approximately 12 calories per 100 grams. Given that an average Lebanese cucumber weighs around 100 grams, this means a whole cucumber is often just 12 calories. This extremely low energy density is due to the vegetable's high water content and minimal carbohydrate and fat content.
Nutritional Profile of a 100g Lebanese Cucumber
Beyond just calories, a 100g serving of Lebanese cucumber offers a range of beneficial nutrients. It is a source of essential vitamins and minerals that contribute to overall health. Below is a snapshot of its nutritional makeup, based on raw, unpeeled measurements.
- Carbohydrates: Approximately 1.8 to 2.9 grams, primarily from sugars like fructose and glucose.
- Protein: Around 0.4 to 0.6 grams, a small but present amount.
- Fat: Less than 0.1 grams, making it virtually fat-free.
- Dietary Fiber: About 1 gram, which aids in digestion.
- Vitamins: Contains vitamins C and K, and traces of other vitamins like B6.
- Minerals: A good source of potassium and magnesium, with traces of sodium and other minerals.
The Health Benefits of This Low-Calorie Powerhouse
Incorporating Lebanese cucumbers into your diet offers more than just a low-calorie option. Their high water content is excellent for maintaining hydration, which is vital for countless bodily functions. The fiber content aids in digestive health and can help prevent constipation. The vitamins and minerals, though present in smaller amounts, play key roles in immunity, bone health, and muscle function. The presence of antioxidants, such as cucurbitacins, is also beneficial for reducing inflammation. For weight management, their low energy density and high water volume help create a feeling of fullness, reducing overall calorie intake.
Lebanese Cucumber vs. Other Cucumber Varieties
While all cucumbers are generally low in calories, there can be subtle nutritional differences. The Lebanese cucumber's thin skin means you don't need to peel it, preserving the dietary fiber and nutrient-rich compounds found just beneath the surface.
| Feature | Lebanese Cucumber | English (Telegraph) Cucumber | Kirby (Pickling) Cucumber |
|---|---|---|---|
| Calories per 100g | Approx. 12 kcal | Approx. 15 kcal (similar) | Approx. 10 kcal (similar) |
| Skin | Thin and tender; rarely peeled | Thin; rarely peeled | Thicker, bumpy skin; often pickled |
| Seeds | Nearly seedless or very small seeds | Seedless or very few seeds | Larger, firmer seeds |
| Flavor | Mild, sweet, and crisp | Mild and less sweet than Lebanese | Crisp and slightly sour when pickled |
| Nutrients | Good source of Vitamin K and C | Good source of Vitamin K | Good source of Vitamin C |
How to Incorporate Lebanese Cucumbers into Your Diet
Because they are so mild and versatile, Lebanese cucumbers can be easily added to a wide variety of meals. Their refreshing quality makes them an ideal ingredient for summer dishes.
- In salads: Add slices or chunks to green salads, tabbouleh, or cucumber-tomato salads for a refreshing crunch.
- As a snack: Enjoy them raw with a sprinkle of salt or a healthy dip like hummus or tzatziki.
- In sandwiches and wraps: Their firm texture holds up well when sliced thin and added to sandwiches, wraps, or rolls.
- In beverages: Add slices to water or infused drinks for a subtle, refreshing flavor.
- For pickling: Their small size and thin skin make them perfect for homemade pickles.
Conclusion: The Low-Calorie, Hydrating Choice
In summary, the answer to how many calories does a Lebanese cucumber have is very few—approximately 12 calories per 100-gram serving. This makes them a fantastic choice for anyone looking to maintain a healthy weight or simply add more low-calorie, hydrating vegetables to their diet. With their high water content and array of essential vitamins and minerals, Lebanese cucumbers are a smart and delicious way to boost your nutritional intake. Whether eaten raw, added to a salad, or used in a recipe, this versatile vegetable is a healthy staple in any kitchen.
USDA FoodData Central is an authoritative resource for nutritional information on various food items, including different types of cucumbers.
