Core Nutrition Facts for 120 Grams of Cucumber
For a 120-gram serving of raw cucumber with the peel, the nutritional profile is surprisingly rich for its low-calorie count. The peel is particularly important, as it contains extra nutrients and fiber. Here is a breakdown of the key macronutrients and micronutrients you can expect from this modest serving size.
Macronutrient Profile
A 120-gram serving of cucumber is extremely low in calories, with most of its energy coming from carbohydrates and a small amount of protein. The high water content is responsible for the low-calorie density.
- Calories: 18 kcal. This makes cucumber an excellent choice for a diet focused on weight management, as it provides a satisfying crunch and volume for very few calories.
- Carbohydrates: Approximately 4 grams. Most of this consists of water and a small amount of natural sugars and fiber. The cucumber's low glycemic index means it won't cause a significant spike in blood sugar levels, making it suitable for people managing diabetes.
- Dietary Fiber: About 1 gram. Fiber is crucial for digestive health, promoting regular bowel movements and preventing constipation.
- Protein: Roughly 1 gram. While not a significant source of protein, it contributes to the vegetable's overall nutritional value.
- Fat: A negligible amount, around 0.1 grams. Cucumbers contain virtually no fat, making them a cholesterol-free food.
Essential Vitamins and Minerals
Beyond its macros, 120 grams of cucumber provides a good dose of vital micronutrients.
- Vitamin K: A 120-gram serving with the peel can offer a significant portion of your daily Vitamin K needs (approximately 16% of the Daily Value). This fat-soluble vitamin is essential for blood clotting and contributes to strong bones.
- Vitamin C: Provides a small but helpful amount of Vitamin C, a powerful antioxidant that supports the immune system and skin health.
- Potassium: This electrolyte is crucial for regulating blood pressure and fluid balance in the body. A 120-gram serving contains about 176 mg of potassium.
- Magnesium: This mineral supports various bodily functions, including nerve function and muscle contraction.
- Manganese: A trace mineral that helps with metabolism and antioxidant function.
The Health Benefits of Including Cucumber in Your Diet
Regularly consuming cucumbers offers more than just basic nutrition. Their unique composition provides several health-promoting benefits.
Hydration and Digestive Support
With a water content exceeding 95%, cucumbers are a superior choice for staying hydrated. The combination of water and fiber aids digestion, keeping bowel movements regular and preventing constipation. This hydrating effect is beneficial for overall bodily function, from cellular processes to temperature regulation.
Antioxidant and Anti-Inflammatory Properties
Cucumbers contain several antioxidants, including flavonoids, lignans, and triterpenes. These compounds help neutralize harmful free radicals in the body, which can damage cells and contribute to chronic diseases. The vegetable is also noted for its anti-inflammatory properties, which can help manage conditions like arthritis.
Weight Management
The very low-calorie count and high water content of cucumbers make them an excellent food for weight loss. By adding volume to meals without adding many calories, they can help you feel full and reduce overall caloric intake. Snacking on sliced cucumbers can be a healthier alternative to high-calorie, processed snacks.
The Importance of the Peel
As the nutritional information highlights, consuming cucumber with the peel is more beneficial. The peel contains most of the fiber, plus a higher concentration of nutrients like Vitamin K. For maximum health benefits, opt for organic cucumbers to minimize pesticide exposure and eat them unpeeled.
Comparison: Cucumber with Peel vs. Peeled
While both peeled and unpeeled cucumbers offer health benefits, keeping the peel on maximizes nutrient intake. This table compares the nutritional content per 120-gram serving.
| Nutrient | 120g Cucumber (with Peel) | 120g Cucumber (Peeled) |
|---|---|---|
| Calories | 18 kcal | 14 kcal |
| Carbohydrates | 4 g | 3 g |
| Protein | 1 g | 1 g |
| Fat | 0.1 g | 0.2 g |
| Fiber | 1 g | 1 g |
| Vitamin K | 20 mcg (16% DV) | 9 mcg (7% DV) |
| Potassium | 176 mg (4% DV) | 163 mg (3% DV) |
Conclusion
In summary, the nutritional value of 120 grams of cucumber is impressive for such a low-calorie food. This portion provides significant hydration, beneficial vitamins like Vitamin K and C, and essential minerals such as potassium and magnesium. It serves as an excellent, crunchy addition to any diet, supporting everything from digestive health to weight management. To maximize its health-promoting properties, it is best to consume the cucumber unpeeled. With its versatility and wide-ranging benefits, the humble cucumber is a nutritional powerhouse worthy of a regular spot on your plate. For more detailed information on nutrition and healthy eating, the Cleveland Clinic Health Essentials website is a valuable resource.
