A 130g serving of cucumber is a crisp, refreshing, and surprisingly nutrient-dense snack, especially when eaten with the peel. This serving size, roughly equivalent to one-third of a large cucumber, offers a range of health benefits while keeping calorie intake extremely low. The bulk of a cucumber's weight is water, which is key to its hydrating properties and mild, cooling flavor. Beyond hydration, this simple food provides essential vitamins and minerals that contribute to overall wellness, from bone strength to digestive health.
Core Nutritional Profile of 130g of Cucumber
For a 130g serving of raw, unpeeled cucumber, the nutritional breakdown highlights its status as a healthy, low-calorie choice. It is primarily composed of water and carbohydrates, with negligible fat and a small amount of protein.
Calories and Macronutrients
- Calories: 20 kcal
- Carbohydrates: 5g (with 1g of fiber)
- Protein: 1g
- Fat: 0.1g
This low energy density makes it an ideal food for managing weight, as it can help promote a feeling of fullness without adding significant calories to your diet. The small amount of dietary fiber also contributes to digestive health.
Key Vitamins and Minerals
Despite its high water content, a 130g portion of cucumber with its skin is a good source of several important micronutrients. Peeling the cucumber significantly reduces some of these benefits, particularly the fiber and Vitamin K content.
Vitamin K
One of the most notable nutrients is Vitamin K, which is essential for blood clotting and bone health. A 130g serving of unpeeled cucumber provides about 21 micrograms of Vitamin K, which is 18% of the daily recommended value.
Potassium
Cucumber is a decent source of potassium, an electrolyte crucial for regulating blood pressure and fluid balance. A 130g serving contains approximately 191mg of potassium.
Trace Minerals and More
In addition to Vitamin K and potassium, a 130g serving also offers smaller amounts of other beneficial minerals:
- Magnesium (17mg)
- Phosphorus (31mg)
- Manganese (0.1mg)
- Iron (0.4mg)
- Vitamin C (4mg)
The Power of Hydration and Antioxidants
Cucumbers are a hydration powerhouse, being composed of roughly 95% water. This high water content is beneficial for several bodily functions, including promoting hydration, improving skin health, and flushing out toxins. It is especially refreshing during hot weather or after exercise.
Furthermore, cucumbers contain plant compounds with antioxidant properties. Antioxidants help protect the body from damage caused by free radicals, which can lead to various chronic diseases. These antioxidants include flavonoids and tannins, which have been shown to be effective at blocking harmful free radicals in studies.
Comparison: Peeled vs. Unpeeled Cucumber (130g)
Eating cucumber with the peel is highly recommended to maximize nutritional intake. Here is a side-by-side comparison of the approximate values for a 130g serving:
| Nutrient | Unpeeled (130g) | Peeled (130g) |
|---|---|---|
| Calories | 20 kcal | 16 kcal |
| Carbohydrates | 5g | 3g |
| Fiber | 1g | 1g |
| Protein | 1g | 1g |
| Vitamin K | 21 mcg | 9 mcg |
| Potassium | 191 mg | 177 mg |
| Magnesium | 17 mg | 16 mg |
As the table shows, while the core macronutrients are similar, the unpeeled cucumber offers a significantly higher amount of Vitamin K. The peel also contains the most antioxidants and fiber, which are often lost during peeling.
Incorporating Cucumber into Your Diet
Cucumbers are incredibly versatile and easy to add to meals throughout the day. Here are a few simple ideas:
- Salads: Slice or dice cucumbers into any type of salad for a refreshing, hydrating crunch.
- Snack Sticks: Cut into sticks and enjoy with dips like hummus or yogurt-based sauces.
- Detox Water: Add slices to a pitcher of water with lemon and mint for a refreshing, flavored beverage.
- Sandwiches and Wraps: Use cucumber slices to add moisture and a crisp texture to sandwiches and wraps.
- Cooling Soups: Puree with yogurt, garlic, and dill for a chilled cucumber soup.
For more ideas on how to include this versatile fruit in your diet, check out this guide on the health benefits of cucumbers.
Conclusion
In conclusion, the nutritional value of 130g of cucumber is impressive for such a low-calorie food. It serves as an excellent source of hydration due to its high water content and provides a good amount of Vitamin K and potassium, especially when consumed with the skin on. Its low energy density and fiber content also make it a valuable tool for weight management and promoting digestive health. Regular consumption of cucumbers can contribute to overall wellness, making it a simple yet powerful addition to any diet. Choosing unpeeled cucumbers is the best way to maximize these health benefits.
