fitness diet
How Many Calories in a Cucumber: Everything You Need to Know
Here is your complete guide to how many calories in a cucumber
Introduction to How Many Calories in a Cucumber
If you’re trying to maintain a healthy diet, it’s important to know the nutritional content of the foods you eat. Cucumbers are a popular vegetable that are often added to salads and sandwiches for their refreshing taste and crunch. But how many calories are in a cucumber? Let’s take a closer look at the nutrition facts of cucumbers.
Cucumber Nutrition Facts
Cucumbers are low in calories and high in water content, making them a great choice for anyone watching their weight. According to the United States Department of Agriculture (USDA), one cup of sliced cucumbers (about 119 grams) contains the following:
Carbs
Cucumbers are low in carbohydrates, with only 2.9 grams per cup. This makes them a good option for people who are following a low-carb or keto diet.
Fats
Cucumbers are virtually fat-free, with only 0.2 grams of fat per cup.
Protein
Cucumbers are not a significant source of protein, with only 0.7 grams per cup.
Vitamins and Minerals
Cucumbers are a good source of several vitamins and minerals, including vitamin C, vitamin K, magnesium, and potassium. One cup of sliced cucumbers provides 14% of the recommended daily intake of vitamin C and 11% of the recommended daily intake of vitamin K.
Calories
So, how many calories are in a cucumber? One cup of sliced cucumbers contains only 16 calories, making them an excellent choice for anyone looking to lose weight or maintain a healthy weight.
Summary
In summary, cucumbers are low in calories and carbs, virtually fat-free, and a good source of several vitamins and minerals. One cup of sliced cucumbers contains only 16 calories, making them an excellent choice for anyone looking to maintain a healthy weight.
here is a table comparing the calorie content of cucumbers with some other common vegetables:
| Vegetable | Serving Size | Calories |
|---|---|---|
| Cucumber | 1 cup | 16 |
| Lettuce | 1 cup | 5 |
| Tomatoes | 1 cup | 32 |
| Carrots | 1 cup | 52 |
| Broccoli | 1 cup | 55 |
| Cauliflower | 1 cup | 27 |
| Bell peppers | 1 cup | 46 |
| Spinach | 1 cup | 7 |
| Zucchini | 1 cup | 20 |
| Celery | 1 cup | 16 |
Please note that the calorie content of vegetables may vary depending on the method of preparation and cooking. The above values are based on raw vegetables.
Health Benefits
Not only are cucumbers low in calories and high in water content, but they also offer several health benefits.
Eases Diverticulitis
Cucumbers are high in water and fiber, which can help ease symptoms of diverticulitis, a condition that causes inflammation in the digestive tract.
Reduces Cancer Risk
Cucumbers contain polyphenols called lignans, which may help reduce the risk of certain types of cancer, including breast, ovarian, and prostate cancer.
Improves Blood Sugar Control
Cucumbers are low in carbs and calories, making them a good choice for people with diabetes or anyone looking to control their blood sugar levels.
Promotes Hydration
Cucumbers are 95% water, making them a great way to stay hydrated, especially during hot weather or after exercise.
Supports Heart Health
Cucumbers are a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease.
Here is a table outlining the approximate calorie content of different portions of cucumber:
| Serving Size | Calories |
|---|---|
| 1/2 cup (52g) | 8 |
| 1 cup (104g) | 16 |
| 1 medium (196g) | 34 |
| 1 large (280g) | 47 |
| 1 cucumber (404g) | 70 |
Allergies
While cucumbers are generally safe to eat, some people may experience allergic reactions.
Adverse Effects
Eating large amounts of cucumbers can cause bloating, gas, and diarrhea. In rare cases, cucumber allergy can cause anaphylaxis, a severe and potentially life-threatening allergic reaction.
Varieties
Cucumbers come in many different varieties, including English cucumbers, Persian cucumbers, and pickling cucumbers.
When It’s Best
Cucumbers are at their peak during the summer months, but they can be found in grocery stores year.
round. When selecting cucumbers, look for ones that are firm and have a bright green color. Avoid cucumbers that are yellow or have soft spots.
Storage and Food Safety
To keep cucumbers fresh, store them in the refrigerator in a plastic bag or container. They should last up to a week. If you’re storing sliced cucumbers, be sure to eat them within a day or two.
It’s important to wash cucumbers thoroughly before eating or preparing them. This can help remove any dirt or bacteria that may be present on the skin.
How to Prepare
Cucumbers can be eaten raw or cooked. They are often sliced and added to salads or sandwiches, but they can also be pickled or grilled.
To prepare a cucumber for eating, simply wash it thoroughly and slice it as desired. If you’re using cucumbers in a salad, you may want to peel off the skin for a smoother texture.
If you’re pickling cucumbers, be sure to follow a safe recipe to avoid the risk of foodborne illness. Grilled cucumbers can be brushed with olive oil and seasoned with salt and pepper for a tasty and healthy side dish.
In conclusion, cucumbers are a low-calorie, hydrating, and nutritious vegetable that offer several health benefits. They are easy to prepare and can be enjoyed raw or cooked in a variety of dishes. So the next time you’re looking for a healthy snack or side dish, reach for a cucumber and enjoy all the benefits it has to offer!
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How many calories are in a raw cucumber?
One cup of sliced raw cucumber (approximately 119 grams) contains only 16 calories. This makes cucumbers a great low-calorie snack or addition to meals.
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Are cucumbers good for weight loss?
Yes, cucumbers are good for weight loss. As mentioned earlier, they are low in calories and high in water content, which can help you feel fuller for longer. Additionally, cucumbers contain fiber, which can aid in digestion and help regulate bowel movements.
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How many calories is 2 whole cucumbers?
The number of calories in 2 whole cucumbers will depend on their size and weight. However, on average, one medium-sized cucumber (approximately 196 grams) contains 34 calories. Therefore, two whole cucumbers would contain approximately 68 calories.
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How much cucumber is 50 calories?
To get 50 calories from cucumbers, you would need to eat approximately 294 grams or 2 cups of sliced cucumbers. This amount of cucumbers would also provide you with 2 grams of protein, 14 grams of carbohydrates, and 1 gram of fat, as well as several vitamins and minerals.