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Cucumber is an amazing fruit for weight loss, as the amount of calories in cucumber is negligible, which makes it ideal for a low-carb diet.
It's rich in vitamins, minerals, and antioxidants. Consumption of cucumbers on a daily basis can keep you hydrated, especially during the summer. Many consider cucumber to be a vegetable, but it's a fruit.
In this article, we will discuss the nutritional facts and calories in cucumber and how that makes cucumber good for you.
Calories in Cucumber & Other Nutrients
Cucumbers can provide several vitamins and minerals and are best consumed raw as a salad. The vitamins in cucumbers include vitamins C, K, A, E, and various B vitamins.
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The majority of the calories in cucumbers come from carbohydrates. However, the total calories in cucumbers is quite low since they are mostly made up of water and contain very little fat or protein.
There are 30 calories in a cucumber (midsize). A medium-large size cucumber (approximately 300 grams) contains :
- Calories: 45 kcal
- Total fat: 0 grams
- Carbs: 11 grams
- Protein: 2 grams
- Fiber: 2 grams
- Vitamin C: 14% of the RDI
- Vitamin K: 62% of the RDI
- Magnesium: 10% of the RDI
- Potassium: 13% of the RDI
- Manganese: 12% of the RDI
From these values, it can be clearly observed that calories in cucumbers are negligible when it comes to fruits and vegetables.
They do not contribute significantly to diet. Most of the fruit contains water. Cucumbers cannot be considered among fiber-rich foods, and peeling them reduces the fiber content further.
Nutrition In Cucumber & Health Benefits
Here are the potential health benefits of cucumbers:
1) Helps maintain the blood glucose level
Calories in cucumbers and their nutrition profile reveal that they're a low-carb fruit. It contains only 3.67 grams of carbs per 100 grams.
Low-carb vegetables do not cause a spike in blood glucose and insulin levels, which helps increase insulin sensitivity in diabetic people. Consumption of cucumbers is also allowed in the ketogenic diet, paleo diet, and Atkins diet in limited amounts. Cucumbers can be included as a salad for diabetics.
Check out this list of fruits that are good for diabetics.
2) Anti-inflammatory properties
Apart from the calories in cucumbers, another important cucumber nutrition aspect is its anti-inflammatory properties. Chronic inflammation is a major cause of several lifestyle diseases.
Naturally occurring plant compounds prevent the oxidation of omega-6 fatty acids inside the body due to their antioxidant properties. Antioxidants prevent chronic inflammation and lifestyle-related illnesses such as non-alcoholic fatty liver disease (NAFLD), heart disease, chronic fatigue, and joint pain.
Check out this list of five anti-inflammatory foods to include in your diet.
3) May help with constipation
Water present in cucumbers can help prevent constipation and improve bowel movement. The anti-inflammatory compounds present in cucumbers can ease the symptoms of inflammatory bowel disease, ulcerative colitis, and other intestinal disorders.
It’s not just the calories in cucumbers, nutrients such as Pectin found in cucumbers can help with bowel movement and digestion. Dehydration is a major cause of constipation, so including this fruit can help with constipation.
Check out this list of foods that help with constipation.
4) Hydration
Another important benefit apart from calories in cucumbers is that it hydrates your body.
It's a healthier option than other fruits and can be included in your diet throughout the day. It's versatile and can also be used to make detox juice cleanses to get the most out of cucumber nutrition. Try making an easy cucumber smoothie on summer days.
Check out the reasons why you should drink plenty of water.
5) May promote heart health
It's not just the calories in cucumbers, but potassium is known to protect the heart and reduce blood pressure in hypertensive patients. Additionally, the antioxidants present in cucumbers can also prevent heart disease.
It was also observed in randomized trials that regular consumption of cucumbers led to a reduction in triglyceride levels, blood pressure, and other markers of heart disease.
Is cucumber the ultimate low-calorie snack for weight loss?
The calories in cucumbers make them ideal for weight loss. Cucumbers can be an excellent addition to a weight loss diet due to their low-calorie content and high water and fiber content, which can help promote feelings of fullness and reduce overall calorie intake. Several vitamins, minerals, and antioxidants also contribute to the health benefits provided by this fruit.
Cucumber is good for you and can be included in any meal. You can just peel and slice them as a salad or pickle them in brine. Include cucumbers in your diet to stay hydrated throughout the day.
