Cucumber, with peel
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
7.8
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 | 7.6 (96.8%) |
| Protein | 1.4 (17.3%) |
| Fat | 0.5 (6.6%) |
| Total | 7.8 (100%) |
Serving: 0 cup slices [52g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 50 (95.2%) |
| Carbohydrate | 1.9 (3.6%) |
| Protein | 0.3 (0.7%) |
| Ash | 0.2 (0.4%) |
| Fat | 0.06 (0.1%) |
| Total | 52 (100%) |
Serving: 0 cup slices [52g]
Benefits
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High in vitamin K which helps support bone and heart health
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Contains vitamin C and antioxidants that may help protect cells from damage
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Low in calories at only 16 calories per cup, making it a good snack option for weight management
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High in fiber which aids digestion and makes you feel full
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Contains phytonutrients and flavonoids that may help reduce inflammation in the body
Risks
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Low in calories at 16 calories per 100g. However also low in nutrients
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Contains some vitamin K but little else in terms of essential vitamins and minerals
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High in water content at 96% which provides little nutritional value
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Eating in large quantities may cause digestive issues like gas and bloating due to its fiber content
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Peeling removes some fiber and nutrients found just under the skin
Additional Information
Cucumber, with peel, raw, is a highly nutritious food that offers numerous health benefits. It is a low-calorie vegetable, making it an excellent choice for those looking to maintain or lose weight. Cucumbers are composed of approximately 95% water, which aids in hydration and contributes to a feeling of fullness, making them a great addition to any weight management plan.
One primary attribute of cucumbers is their high fiber content. The peel of the cucumber is particularly rich in insoluble fiber, which adds bulk to the diet and helps prevent constipation. Consuming an adequate amount of fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements.
Cucumbers are also a great source of vitamins and minerals. They are particularly rich in vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, cucumbers contain vitamin C, which supports the immune system and acts as an antioxidant, protecting the body against damage from harmful free radicals.
Furthermore, cucumbers provide important minerals such as potassium and magnesium. Potassium is essential for maintaining proper heart function and regulating blood pressure, while magnesium is involved in various biochemical reactions in the body, including energy production and muscle function.
Another secondary attribute of cucumbers is their potential to promote hydration. As mentioned earlier, cucumbers are mostly water, which can help keep the body hydrated, especially during hot weather or intense physical activity. Staying hydrated is vital for overall health and supports various bodily functions, including temperature regulation, digestion, and nutrient transport.
However, it is important to note that there are a few potential risks associated with consuming cucumbers. Some individuals may be allergic to cucumbers, experiencing symptoms such as itching, swelling, or difficulty breathing. If you have a known allergy to cucumbers or any related foods, it is best to avoid them.
Additionally, cucumbers are often treated with pesticides to prevent insect damage. While washing the cucumber thoroughly can help remove some of the pesticide residue, it is advisable to choose organic cucumbers whenever possible to minimize exposure to potentially harmful chemicals.
Lastly, excessive consumption of cucumbers could potentially lead to digestive discomfort due to their high water and fiber content. Some individuals may experience bloating or gas if they consume large amounts of cucumbers in a short period. It is essential to listen to your body and consume cucumbers in moderation to avoid any discomfort.
In conclusion, cucumbers, with peel, raw, offer numerous nutritional benefits. They are low in calories, high in fiber, and packed with essential vitamins and minerals. Cucumbers can aid in weight management, promote hydration, support digestion, and contribute to overall health. However, individuals with cucumber allergies should avoid them, and choosing organic cucumbers can help minimize pesticide exposure. As with any food, moderation is key to avoid potential digestive discomfort.