Cucumber, peeled
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
14
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 11 (82.2%) |
| Protein | 3.1 (22.4%) |
| Fat | 1.9 (13.7%) |
| Total | 14 (100%) |
Serving: 1 cup, pared, chopped [133g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 129 (96.7%) |
| Carbohydrate | 2.9 (2.2%) |
| Protein | 0.8 (0.6%) |
| Ash | 0.5 (0.4%) |
| Fat | 0.2 (0.2%) |
| Total | 133 (100%) |
Serving: 1 cup, pared, chopped [133g]
Benefits
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High in water content which helps with hydration. Cucumbers are composed of about 96% water
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Contain vitamin K which is important for blood clotting and bone strength. One cucumber provides around 10% of the RDA for vitamin K
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Rich in antioxidants such as vitamin C and flavonoids which protect cells from damage. Cucumbers contain moderate amounts of vitamin C
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Low in calories at only 16 calories per 100g. They are a good snack or side dish for weight control or management
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May help prevent kidney stones as the high water and nutrient content promotes hydration and flushes out toxins from the kidneys
Risks
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Low in calories at 16 calories per 100g. Provides hydration but little nutritional value on its own
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Very low in protein at 0.7g per 100g. Should be eaten with other protein-rich foods
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Naturally low in fat but also low in dietary fiber which helps control blood sugar levels
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Contains vitamin K which supports blood clotting but little else in terms of essential vitamins and minerals
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Eating too much may cause digestive issues like gas and bloating due to its high water content
Additional Information
Cucumber, peeled, raw, is a highly nutritious food that offers numerous health benefits. It is primarily composed of water, making it incredibly hydrating, while also being low in calories, fat, and cholesterol. Cucumbers are an excellent source of various vitamins, minerals, and antioxidants, contributing to their overall nutritional value.
One of the primary benefits of consuming peeled, raw cucumbers is their high water content. Staying hydrated is crucial for maintaining overall health, as it supports bodily functions such as digestion, circulation, and temperature regulation. Incorporating cucumbers into your diet can be a tasty way to increase your water intake, especially during hot summer months.
Cucumbers are also rich in dietary fiber, which aids in digestion and promotes bowel regularity. The fiber content helps prevent constipation and supports a healthy digestive system. Moreover, the presence of fiber can contribute to a feeling of fullness, potentially aiding in weight management by reducing overall calorie intake.
In terms of vitamins, cucumbers are particularly abundant in vitamin K, vitamin C, and various B vitamins. Vitamin K plays a vital role in blood clotting and bone health. Adequate vitamin K intake can help improve bone density and reduce the risk of fractures. Vitamin C, on the other hand, acts as an antioxidant, protecting the body against damage caused by harmful free radicals. It also supports the immune system and aids in collagen production, contributing to healthy skin and wound healing. B vitamins found in cucumbers, such as thiamin, riboflavin, and niacin, are essential for energy metabolism and the proper functioning of the nervous system.
Furthermore, cucumbers contain several minerals necessary for optimal health, including potassium, magnesium, and manganese. Potassium helps maintain healthy blood pressure levels and supports heart health. Magnesium plays a crucial role in over 300 enzymatic reactions in the body, contributing to various physiological functions. Manganese, an essential trace mineral, is involved in bone formation, metabolism, and antioxidant defense.
Despite the numerous nutritional benefits, there are a few risks associated with consuming cucumbers. Some individuals may have an allergic reaction to cucumbers, which could manifest as itching, swelling, or throat tightness. Additionally, cucumbers belong to the family of plants known as cucurbitaceae, which can contain cucurbitacin, a compound that may cause digestive discomfort or even toxicity if consumed in large amounts. However, commercially available cucumbers usually have very low levels of cucurbitacin, making them safe for consumption.
It is worth noting that while cucumbers provide various nutrients, they should not be considered a sole source of nutrition. A balanced diet consisting of a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for overall health and well-being.
In conclusion, peeled, raw cucumbers offer a wide range of nutritional benefits. Their high water content, fiber, vitamins, and minerals make them a hydrating and nutritious addition to any diet. However, individuals with allergies or sensitivities should exercise caution, and cucumbers should be consumed as part of a balanced diet rather than relying solely on them for nutrition.