Cucumber (with Peel, Raw)
Cucumbers are a refreshing, low-calorie vegetable that provides a crisp and hydrating addition to your meals. Their mild flavor and satisfying crunch make them a versatile ingredient in salads, sandwiches, and snacks. Cucumbers are naturally rich in water, making them an excellent hydrating food choice, while also offering a modest nutrient profile that supports overall health.
Nutritional Information (Per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 0.65 g |
| Total Fat | 0.11 g |
| Saturated Fat | 0.037 g |
| Carbohydrates | 3.63 g |
| Dietary Fiber | 0.5 g |
| Sugar | 1.67 g |
| Calcium | 16 mg |
| Iron | 0.28 mg |
| Magnesium | 13 mg |
| Phosphorus | 24 mg |
| Potassium | 147 mg |
| Sodium | 2 mg |
| Zinc | 0.2 mg |
| Copper | 0.041 mg |
| Manganese | 0.079 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 2.8 mg |
| Thiamin (B1) | 0.027 mg |
| Riboflavin (B2) | 0.033 mg |
| Niacin (B3) | 0.098 mg |
| Vitamin B6 | 0.04 mg |
| Folate (B9) | 7 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 5 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Cucumbers are naturally free from common allergens like dairy, gluten, nuts, and shellfish. They are a safe option for individuals with typical food sensitivities or allergies, though those with cucumber-specific allergies (rare) should avoid consuming them.
Dietary Preferences:
- Vegetarian: Suitable for a vegetarian diet.
- Vegan: This vegetable is plant-based and fits perfectly into vegan meal plans.
- Gluten-Free: Cucumbers are naturally gluten-free, making them an ideal ingredient for those with gluten intolerance or Celiac disease.
- Low-Calorie: With just 15 kcal per 100g serving, cucumbers are a great choice for those looking to manage their calorie intake.
- Low-Sugar: At only 1.67g of sugar per 100g, cucumbers are a great option for individuals monitoring their sugar consumption.
Health Benefits & Advice:
Cucumbers are an excellent source of hydration due to their high water content, which makes them a great choice for staying hydrated throughout the day. They are also low in calories, making them a perfect snack for weight management. The presence of fiber (0.5g per 100g) can support digestive health and help in maintaining regular bowel movements.
Despite their low calorie content, cucumbers are a good source of several essential vitamins and minerals. They provide small amounts of Vitamin C, which supports immune function, and Vitamin A, which is important for vision and skin health. Additionally, the minerals calcium and magnesium contribute to bone health, while potassium helps maintain healthy blood pressure levels.
Cucumbers can be enjoyed raw, making them perfect for fresh salads, smoothies, or as a crunchy snack on their own. You can also slice them for use as a garnish or as a topping for dishes like sandwiches or wraps. Try pairing them with a tangy dressing or add them to your favorite dip for an extra burst of flavor and texture.
Conclusion:
Cucumbers, with their crisp texture and hydrating properties, are a wonderful addition to any meal. They provide a host of vitamins and minerals while being low in calories and sugars, making them a healthful and versatile food for a variety of dietary needs. Whether you add them to salads, sandwiches, or eat them on their own, cucumbers offer a light and refreshing element that enhances your culinary experience.
