The Core Nutrients in 90g of Cucumber
A 90-gram portion of cucumber, particularly when consumed with its peel, is a fantastic choice for a nutritious and hydrating snack. Its composition is predominantly water, which accounts for its very low caloric density. The skin is where a significant concentration of its nutrients and antioxidants resides, so it's best to keep it on whenever possible after a thorough wash.
Macronutrient Breakdown
For a 90g serving of raw, unpeeled cucumber, the macronutrient profile is quite lean:
- Calories: 14 kcal
- Carbohydrates: 3g
- Protein: 1g
- Fat: 0.1g
- Fiber: 0.5g
This breakdown shows why cucumber is an excellent food for weight management and for those seeking to reduce overall calorie intake. The small amount of fiber can also contribute to digestive health.
Essential Vitamins and Minerals
Beyond the macronutrients, 90g of cucumber delivers a range of vital micronutrients:
- Vitamin K: 15mcg (12% of the Daily Value). Vitamin K is critical for blood clotting and helps support strong, healthy bones.
- Potassium: 132mg (3% of the Daily Value). This mineral is vital for regulating blood pressure and fluid balance.
- Vitamin C: 3mg (3% of the Daily Value). A well-known antioxidant, Vitamin C supports immune function and is essential for collagen production, which benefits skin health.
- Magnesium: 12mg (3% of the Daily Value). Magnesium is involved in hundreds of biochemical reactions in the body, including muscle and nerve function.
- Manganese: 0.1mg (3% of the Daily Value). This trace mineral supports bone formation and blood sugar regulation.
The Power of Hydration and Antioxidants
The hydrating qualities of cucumber are one of its most well-known benefits. Composed of approximately 95% water, a 90g serving is an excellent way to help meet your daily fluid intake, which is crucial for various bodily functions, including regulating body temperature and transporting nutrients. This hydrating effect also benefits the skin, making it a popular ingredient in many skincare remedies.
Cucumbers also contain important antioxidants, such as flavonoids and lignans, which help combat oxidative stress caused by free radicals. These antioxidants contribute to overall well-being and may reduce the risk of certain chronic diseases over time.
Comparison: 90g Peeled vs. Unpeeled Cucumber
While both peeled and unpeeled cucumbers are low in calories and hydrating, the peel contains a greater concentration of certain nutrients. Here’s a comparison to illustrate the difference in a 90g serving. Values are based on scaling down official 100g USDA data for unpeeled and converting 1 cup chopped data for peeled.
| Nutrient | 90g Unpeeled Cucumber | 90g Peeled Cucumber (Approximate) | Benefit of Eating the Peel |
|---|---|---|---|
| Calories | 14 kcal | ~13.5 kcal | Minimal difference |
| Fiber | 0.5g | ~0.4g | More fiber for digestion |
| Vitamin K | 15mcg | ~5.9mcg | Significantly higher content |
| Antioxidants | Higher Concentration | Lower Concentration | Better protection against oxidative stress |
As the table shows, opting to keep the peel on your cucumber provides a greater nutritional punch, especially regarding Vitamin K and antioxidants. For maximum benefit, always consume unpeeled cucumbers when possible.
Versatile Ways to Incorporate Cucumber
Beyond a simple snack, the versatility of cucumber allows it to be used in countless dishes. Its mild, refreshing taste makes it a great ingredient for:
- Salads: Sliced cucumber adds a cool, crisp texture to any salad, from a simple garden salad to a refreshing Greek salad.
- Infused Water: Add slices of cucumber to a pitcher of water for a naturally flavored, hydrating beverage. Adding mint or lemon can further enhance the flavor.
- Smoothies: A handful of cucumber can be added to green smoothies to boost hydration without altering the flavor significantly.
- Soups: Try a chilled cucumber soup during warmer months for a light and refreshing meal.
- Sandwiches and Wraps: Layer cucumber slices in sandwiches and wraps to add a satisfying crunch and freshness.
Conclusion: More than just a filler
The nutritional value of 90g of cucumber demonstrates that this common vegetable is far from nutritionally void. It is a highly efficient food for hydration and weight management due to its minimal calories and high water content. The presence of key vitamins and minerals like Vitamin K, Vitamin C, and potassium, alongside beneficial antioxidants, makes it a valuable addition to a balanced diet. Whether eaten raw, added to a salad, or infused in water, cucumber is a simple, refreshing choice for anyone looking to boost their health and hydration with minimal caloric impact.
For more in-depth nutritional information on a wide range of foods, you can explore the United States Department of Agriculture (USDA) FoodData Central database. ## Further Nutritional Insights
Antioxidant Compounds
Cucumbers contain compounds known as cucurbitacins, which are believed to have health-protective properties, including potential anti-inflammatory and anti-cancer effects. While more research is always needed, these compounds contribute to the overall health benefits of consuming cucumbers.
Blood Sugar Management
Cucumbers have a very low glycemic index, meaning they do not cause a significant spike in blood sugar levels. Their fiber and water content help slow digestion, making them an excellent snack for those managing blood sugar, including individuals with diabetes.
