Macronutrient Profile of 64g of Cucumber
When evaluating what is the nutritional value of 64g of cucumber, it's important to look at its macronutrient breakdown. The primary components are carbohydrates, with very low levels of fat and protein. This makes it an ideal food for those monitoring their calorie intake.
Calories
For a 64g serving, you can expect to consume approximately 10 calories. This incredibly low-calorie density is a direct result of cucumber's high water content, making it a satiating snack without adding significant energy to your diet.
Carbohydrates, Protein, and Fat
The macronutrient contribution from a 64g serving is as follows:
- Carbohydrates: Roughly 2g, primarily from natural sugars and a small amount of fiber.
- Protein: About 0.4g, a minimal amount. Cucumbers are not considered a significant source of protein and should be paired with other foods for protein intake.
- Fat: Extremely low, around 0.1g. It is virtually a fat-free food.
Vitamins and Minerals in a 64g Serving
Beyond its hydrating properties, a 64g portion of cucumber contains several important vitamins and minerals, though they are in relatively small quantities.
Key Vitamins
- Vitamin K: This is one of the most notable nutrients in cucumber. A 64g serving provides approximately 10 micrograms of vitamin K, which is essential for blood clotting and bone health.
- Vitamin C: An important antioxidant, vitamin C is also present in a small amount, helping to support immune function.
- Other B Vitamins: Trace amounts of B vitamins, such as folate, are also found in cucumber.
Essential Minerals
- Potassium: Critical for maintaining fluid balance and healthy blood pressure, 64g of cucumber contains about 94mg of potassium.
- Magnesium: This mineral plays a role in muscle and nerve function, and a small amount is available in this serving size.
- Manganese: Essential for brain and nervous system function, a trace amount of manganese is also found in cucumber.
Health Benefits of Eating Cucumber
Thanks to its unique nutritional composition, incorporating even a small 64g serving of cucumber into your diet can offer several health benefits.
- Hydration: With its high water content, cucumber helps you stay hydrated, especially during hot weather or after exercise.
- Weight Management: The low-calorie density and high water content can help you feel full, which may assist with weight management goals.
- Skin Health: The hydrating properties of cucumbers are often used topically to soothe skin, reduce puffiness, and relieve sunburn pain.
- Source of Antioxidants: The presence of various antioxidants helps combat free radicals in the body that can cause cellular damage.
How Preparation Affects Nutrition
The way you prepare your cucumber can influence its nutritional profile, particularly the choice to peel or not to peel. The peel is a concentrated source of nutrients, and removing it can significantly reduce the intake of certain vitamins and fiber.
- Eating with the Peel: Retaining the peel maximizes the nutritional benefits, including a higher fiber content and more vitamin K and C.
- Peeling the Cucumber: While still hydrating, peeling reduces the overall nutrient density. The caloric content remains low, but you miss out on some of the key vitamins and minerals. The choice depends on personal preference and dietary goals.
Nutrient Comparison: 64g Raw Cucumber vs. 100g Raw Cucumber
| Nutrient | 64g Raw Cucumber (approx.) | 100g Raw Cucumber (approx.) |
|---|---|---|
| Calories | 10 kcal | 16 kcal |
| Carbohydrates | 2 g | 2.95 g |
| Protein | 0.4 g | 0.62 g |
| Fat | 0.1 g | 0.18 g |
| Water | ~61 g | 95.5 g |
| Potassium | 94 mg | 170 mg |
| Vitamin K | 10 mcg | 24 mcg |
Conclusion
A 64g serving of cucumber is a prime example of a nutrient-dense, low-calorie food. It excels at promoting hydration due to its exceptionally high water content, and it provides a valuable dose of vitamin K, potassium, and antioxidants. While not a significant source of protein or complex carbohydrates, it serves as an excellent, guilt-free addition to salads, sandwiches, or as a standalone snack. For maximum nutritional benefit, consuming the cucumber with the peel is recommended. Its refreshing taste and crisp texture make it a simple and effective way to boost your overall health.
For more information on the health benefits of cucumbers, you can consult resources from reputable health organizations like the Cleveland Clinic: Are Cucumbers Good for You?.
