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Cucumbers are often touted for being low calorie food options. This makes them ideal for helping you eat healthy and manage your weight while staying hydrated. This article covers everything related to cucumber calories, their nutrition, and ways to incorporate a cucumber into each day.
What are Cucumber Calories?
- One cup of sliced cucumber (with the peel) is about 16 calories.
- A medium cucumber weighs approximately 200 grams and has about 30-45 calories.
- 100 grams of cucumber has about 15 calories.
- Peeled cucumbers have slightly different calorie, but not enough to matter.
Cucumber Calories: Quick Facts
- Cucumber calories are mostly made up of carbohydrate (~67%)
- It contains some protein (~33%)
- Cucumber calories are almost fat-free.
Nutritional Highlights Beyond Calories
Cucumbers are low calorie foods, but more than are they just low calories foods – they have solid nutritional value.
- Water: ~95% water (great for hydration).
- Fiber: Around 1.5 grams of fiber in a medium cucumber (great for digestion and fullness)
- Vitamins: Vitamins C and K, plus potassium
- Other nutrients: very small trace amounts of protein and carbohydrates.
Why Cucumber Calories are Important for Weight Loss
Cucumbers are a wonderful food for weight loss because:
- They have very low calorie density, so you can have larger portions with lower calories.
- They are mostly made of water and fiber, both helping fill you up and reduce hunger.
- Cucumbers have antioxidants that may help reduce inflammation and support metabolism.
Hydration and Skin Advantages
- Cucumbers will hydrate our body because of their water content.
- Cucumbers calories are low, and contain natural compounds that promote hydration and soothe the skin and reduce inflammation when consumed fresh or introduced topically.
Cucumber Calories vs. Dietary Vegetables
| Vegetable | Calories per 100g | Key Nutrients |
| Cucumber | 15 | High water, vitamin C, fiber |
| Bell Pepper | 20 | Vitamin C, antioxidants |
| Carrot | 42 | Beta-carotene, fiber |
| Broccoli | 55 | Vitamins C, K, fiber |
Cucumbers have the least calories of these four popular vegetables but still provides ample nutrients.
How to Enhance the Benefits of Cucumber Calories
- Cucumbers should be enjoyed with the peel so you are getting even more fibre and nutrients with zero calories being added.
- Cucumbers can be incorporated in salads, smoothies, eaten as snacks, or enjoyed as snack options to hydrate the body.
- Cucumbers are fine to be eaten multiple times a day if one wants to eat them that frequently, their low calories will never interfere with your daily intake.
- Use cucumbers alongside other nutrient-rich options for balanced meals.
Blood Sugar and Antioxidant support
- Cucumbers are low glycemic foods and do not raise blood sugar.
- There are components in cucumbers which promote blood sugar regulation, such as cucurbitacins.
- Cucumbers contain antioxidant compounds which fight free-radicals and promote overall health.
Disclaimer
This article is for informational purposes only and does not constitute medical or nutritional advice. Always consult a qualified healthcare professional or registered dietitian before making any changes to your diet or health regimen. Individual results and experiences may vary. The author is not responsible for any health issues or adverse reactions resulting from the use of this information.
