Cucumber, with peel
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
16
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 | 12 (74.2%) |
| Protein | 2.5 (15.7%) |
| Fat | 1.6 (10.1%) |
| Total | 16 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 96 (95.9%) |
| Carbohydrate | 3.0 (3.0%) |
| Protein | 0.6 (0.6%) |
| Ash | 0.4 (0.4%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
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 protein and fat content
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Contains very little vitamin C and no vitamin A. Should be consumed along with other fruits and vegetables to get a variety of nutrients
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Contains natural plant toxins called cucurbitacins that may cause allergic reactions in some individuals
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Peel contains pesticide residues if not organically grown. Peeling removes this risk but also some fiber and nutrients located under the skin
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May cause gastrointestinal issues like gas and bloating if consumed in very large quantities due to high water content and fiber
Additional Information
Cucumber, with peel, raw, is a highly nutritious food that offers various health benefits. This versatile vegetable is low in calories and fat, making it an excellent addition to a balanced diet. It is also a good source of several essential vitamins and minerals.
One of the primary attributes of cucumber is its high water content, which makes it incredibly hydrating. Consuming cucumbers can help maintain proper hydration levels and support overall bodily functions. Furthermore, the water content aids in promoting healthy skin by keeping it moisturized and reducing the appearance of wrinkles.
Cucumbers are also rich in dietary fiber, particularly when consumed with the peel intact. Fiber is essential for maintaining a healthy digestive system and preventing constipation. It adds bulk to the stool, facilitating regular bowel movements and promoting gut health. Additionally, fiber helps regulate blood sugar levels, which is beneficial for individuals with diabetes or those aiming to manage their weight.
Including cucumbers in your diet can also provide you with a good dose of vitamins. Cucumbers are a great source of vitamin K, which plays a crucial role in blood clotting and maintaining bone health. Vitamin K also supports heart health by preventing the buildup of calcium in the arteries, reducing the risk of cardiovascular diseases.
Moreover, cucumbers contain vitamin C, an antioxidant that boosts the immune system, helps repair tissues, and aids in the absorption of iron. This vitamin also contributes to the production of collagen, a protein that supports skin elasticity and joint health.
Cucumbers are a rich source of minerals as well, including potassium and magnesium. Potassium is essential for maintaining proper electrolyte balance, regulating blood pressure, and supporting heart health. Magnesium, on the other hand, is involved in numerous biochemical reactions in the body, including energy production and muscle function.
While cucumbers offer numerous nutritional benefits, there are a few risks associated with their consumption. Some individuals may be allergic to cucumbers, experiencing symptoms such as itching, swelling, or difficulty breathing. If you have a known cucumber allergy, it is best to avoid them altogether.
Another risk is the potential presence of pesticide residues on conventionally grown cucumbers. To minimize exposure, it is advisable to opt for organic cucumbers or thoroughly wash and peel conventionally grown ones. Additionally, individuals with certain medical conditions, such as kidney problems, may need to limit their cucumber intake due to its high potassium content.
In conclusion, cucumber, with peel, raw, is a highly nutritious food with numerous health benefits. Its high water content aids in hydration and supports healthy skin. The dietary fiber content promotes digestive health and regulates blood sugar levels. Cucumbers are also a good source of vitamins, including vitamin K and vitamin C, as well as minerals like potassium and magnesium. However, individuals with cucumber allergies or specific medical conditions should exercise caution. Overall, incorporating cucumbers into a well-balanced diet can contribute to overall health and well-being.