The Calorie Breakdown of 150 Grams of Kheera
Kheera, known as cucumber in many parts of the world, is celebrated for its refreshing taste and minimal calorie impact. For a standard 150-gram serving, the calorie count is impressively low, though it can vary slightly based on preparation. A peeled, raw 150-gram serving of cucumber contains approximately 18 calories. This value increases slightly if the peel is kept on, as the peel provides additional nutrients and fiber. For 150 grams of raw cucumber with the peel, the calorie count rises to about 22-23 calories. This difference is minimal and does not significantly impact its status as a highly diet-friendly food.
Nutritional Value Beyond the Calories
While the low-calorie count is a major attraction, the true value of kheera lies in its robust nutritional profile. A 150-gram portion offers more than just hydration; it is packed with important vitamins and minerals crucial for overall health. Its macronutrient breakdown is primarily carbohydrates from natural sugars and fiber, with very little protein or fat.
Why the Peel Matters
Many nutrients in a kheera are concentrated in its skin. For maximum health benefits, it is often recommended to eat it unpeeled after a thorough washing. Key nutrients found in the peel and flesh include:
- Vitamin K: A 150g serving of unpeeled cucumber can provide around 20% of your daily Vitamin K needs, which is vital for blood clotting and bone health.
- Vitamin C: This powerful antioxidant supports immune function and skin health.
- Potassium: Important for regulating blood pressure and fluid balance, a 150g serving with peel offers about 5% of the daily value.
- Antioxidants: The peel and flesh contain flavonoids and tannins, which help combat free radicals and reduce oxidative stress.
Comparison Table: Peeled vs. Unpeeled Kheera (per 150g)
| Nutrient | Peeled Kheera | Unpeeled Kheera |
|---|---|---|
| Calories | ~18 kcal | ~23 kcal |
| Carbohydrates | ~3 g | ~5 g |
| Fiber | ~1 g | ~1 g |
| Protein | ~1 g | ~1 g |
| Fat | ~0.2 g | ~0.2 g |
| Vitamin K | ~9% DV | ~20% DV |
| Vitamin C | ~5% DV | ~5% DV |
| Potassium | ~4% DV | ~5% DV |
The Health Benefits of Incorporating Kheera into Your Diet
Beyond just its numbers, eating kheera regularly offers a wide array of health advantages, particularly due to its high water content (approximately 95%) and nutrient composition.
- Promotes Hydration: The high water content makes it an excellent way to replenish fluids, especially during hot weather or after exercise.
- Aids in Weight Management: As a low-calorie food, it provides a sense of fullness without adding significant calories, helping to curb hunger pangs.
- Supports Digestive Health: The dietary fiber, particularly pectin, helps regulate bowel movements and prevent constipation.
- Regulates Blood Sugar: With its low glycemic index and fiber content, kheera can help slow down digestion and prevent spikes in blood sugar, which is beneficial for managing diabetes.
- Boosts Heart Health: The potassium in kheera helps regulate blood pressure by balancing sodium levels.
- Protects Skin Health: The hydrating properties and antioxidants can contribute to healthy, moisturized skin.
- Freshens Breath: Chewing on cucumber stimulates saliva production, which can help eliminate odor-causing bacteria in the mouth.
Creative Ways to Enjoy Kheera
Including this versatile food in your daily diet is simple. It can be a standalone snack or incorporated into various dishes. Consider these ideas:
- In Salads: Add sliced or diced kheera to green salads for a refreshing crunch and added moisture.
- Infused Water: Create a refreshing drink by adding slices of kheera and mint leaves to a pitcher of water.
- Cooling Raita: In many cuisines, kheera is grated and mixed with yogurt, creating a cooling side dish known as raita.
- Snack Sticks: Cut it into sticks and dip in hummus or a low-fat dressing for a satisfying, guilt-free snack.
- Sandwich Filler: Use thin slices of kheera as a layer in sandwiches to add freshness and texture without extra calories.
- Smoothie Booster: Blend it into a green smoothie for added hydration and a subtle, refreshing flavor.
Conclusion: A Nutritious and Low-Calorie Choice
In summary, whether you eat it peeled or unpeeled, 150 grams of kheera is a fantastic, low-calorie addition to any diet, containing just 18 to 23 calories. Its high water content and beneficial nutrients, including vitamins K and C, make it excellent for hydration, weight management, and overall health. From supporting digestion to helping regulate blood sugar, the humble kheera proves that nutritious eating can be simple and delicious. For more detailed information on cucumber's benefits, see this resource: Healthline on cucumber benefits.
