Macronutrients: More Than Just Water
For a food that is mostly water, 100g of cucumber provides a surprising amount of nutritional substance. Cucumbers contain a small number of carbohydrates, mainly from natural sugars, along with some fiber and protein. This combination makes it a filling and guilt-free snack.
- Calories: A 100g serving of raw, unpeeled cucumber contains approximately 15-16 calories, making it a very low-energy-density food perfect for weight management.
- Carbohydrates: You can expect around 3.6g of total carbohydrates, with a portion of that coming from natural sugars and about 0.5g from dietary fiber.
- Protein: Cucumbers are not a primary source of protein, but 100g still contains a small amount, roughly 0.7g, which contributes to its overall nutritional profile.
- Fat: With only about 0.1g of total fat, cucumbers are virtually fat-free and contain no cholesterol.
Micronutrients and Phytonutrients: A Hidden Powerhouse
Beyond the basic macronutrients, the true nutritional value of 100g of cucumber lies in its array of micronutrients and beneficial plant compounds. The majority of these are concentrated in the skin, which is why it's beneficial to eat cucumbers unpeeled after a good wash.
Essential Vitamins
- Vitamin K: A 100g portion provides a good source of vitamin K, which is essential for proper blood clotting and plays a key role in bone health.
- Vitamin C: Though a lesser source than citrus, 100g of cucumber still contains a small amount of vitamin C, an important antioxidant for immune function and skin health.
- Folate (B9): Cucumbers offer a modest amount of folate, a B vitamin necessary for cell growth and metabolism.
Vital Minerals
- Potassium: A standout feature of cucumber's mineral content is potassium, with 100g providing a healthy dose. Potassium is crucial for maintaining proper fluid balance and blood pressure regulation.
- Magnesium: This essential mineral supports numerous bodily functions, including muscle and nerve function, blood sugar control, and energy production.
- Manganese: Another trace mineral found in cucumber, manganese, helps with metabolism and antioxidant defense.
The Importance of the Peel and Seeds
It's worth noting that the peel contains a significant concentration of nutrients, including fiber and beneficial phytochemicals. The seeds also hold valuable compounds. For example, some studies have shown that cucumber seeds contain a variety of phytonutrients like flavonoids.
Health Benefits of a 100g Serving
Regularly including 100g of cucumber in your diet can contribute to several health benefits:
- Hydration: The extremely high water content helps keep your body hydrated, which is crucial for nutrient transportation, waste removal, and temperature regulation.
- Weight Management: Its low calorie count and high water content can promote a feeling of fullness, which can reduce overall calorie intake and support weight loss goals.
- Digestive Health: The fiber found in cucumber, particularly with the skin on, aids in maintaining healthy bowel function and preventing constipation.
- Blood Pressure Regulation: The combination of potassium and low sodium content helps regulate blood pressure levels and supports cardiovascular health.
- Antioxidant Activity: Cucumbers contain beneficial compounds like lignans and flavonoids, which act as antioxidants to protect against cellular damage from free radicals.
Nutritional Comparison: Cucumber vs. Celery
To put the nutritional value of 100g of cucumber into perspective, let's compare it with a similar low-calorie vegetable, celery. Both are known for their high water content and low-calorie count, but their specific nutrient profiles differ slightly.
| Nutrient | 100g of Cucumber (Raw, Unpeeled) | 100g of Celery (Raw) |
|---|---|---|
| Calories | ~15 kcal | ~14 kcal |
| Carbohydrates | ~3.6 g | ~3.0 g |
| Protein | ~0.7 g | ~0.7 g |
| Fat | ~0.1 g | ~0.2 g |
| Fiber | ~0.5 g | ~1.6 g |
| Vitamin K | ~16.4 mcg | ~29.3 mcg |
| Potassium | ~147 mg | ~260 mg |
| Magnesium | ~13 mg | ~11 mg |
Note: Nutritional values can vary slightly based on the source. Celery has a higher fiber and potassium content, while cucumber is a slightly better source of magnesium for the same weight. Both are excellent choices for a healthy diet.
Conclusion
The nutritional value of 100g of cucumber demonstrates that even the simplest of foods can be beneficial for your health. This low-calorie, hydrating food is a convenient way to boost your intake of essential vitamins, minerals, and antioxidants. Its impressive nutrient density, especially when consumed with the skin, makes it a valuable addition to any diet. Whether you are looking to support weight management, improve hydration, or simply add more nutrients to your meals, a small serving of cucumber offers a surprisingly powerful health boost. Enjoying it in salads, smoothies, or as a refreshing snack can contribute significantly to your overall well-being. For more detailed information on nutrient guidelines, you can consult reliable sources such as the National Institutes of Health. [https://ods.od.nih.gov/]
