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Why Eating Cucumber Is Great: Carbs & Other Important Nutritional Info

Why Eating Cucumber Is Great: Carbs & Other Important Nutritional Info

Did you know that the vast majority of people think that cucumbers belong to vegetables while they are actually fruits?

Did you also know that cucumbers are among the veggies with the lowest net carbs?

Oh yes, this fruit has only 3 grams of net carbs in half a cup of sliced produce. What’s even better is the fact that cucumber is mostly water, it is almost 94% water and the rest of it is carbs and fiber.

You can probably tell that cucumbers go great with weight loss diets. But do you know if they are good for keto diet followers, too?  

Let’s dig deeper into this issue and find out the answer!

Nutritional info

Let’s make it clear immediately. Cucumbers are healthy and they are refreshing.

You should definitely include them whenever you’re making a meal. Cucumbers have a lot of chemicals that protect and prevent diseases. Among those chemicals there are flavonoids, triterpenes and lignans.

These have anti-inflammatory, anti-cancer and antioxidant benefits. That’s why many health professionals and nutritionists recommend cucumbers to their clients. Cucumbers are low in calories, carbs, sodium, fat and cholesterol.  

The peel and seeds are the most nutrient-dense parts of the cucumber and they have a lot of fiber and beta-carotene. For example, beta-carotene helps with immunity, skin and even eyes. Eat more cucumbers and you might fight off potential skin and eye diseases.

Hard facts (stats)

Take a look at some cucumber nutrition stats served here to you.

Cucumber, with peel, raw
Serving size: 1/2 cup, sliced (52 g)

Calories 8
  Calories from Fat 0

*Percent Daily Values (%DV) are based on a 2,000 calorie diet.

Amt per Serving

%DV*

 

Amt per Serving

%DV*

Total Fat 0g

0%

 

Total Carbohydrate 2g

1%

Cholesterol0mg

0%

 

  Dietary Fiber 0g

0%

Sodium 1mg

2%

 

   Sugars 0g

 

Protein 0g

 

 

 

 

Vitamin A

1%

 

Calcium

1%

Vitamin C

2%

 

Iron

1%

The carbs issue: How many are there? Is it relevant for keto dieters?

Many people got excited when they read somewhere online that cucumbers are perfect for keto dieters. The logic was simple, keto diet is a low-carb diet and cucumbers have almost no carbs.

But, is the story really that simple?

It’s okay to say that cucumbers are a low-carb vegetable. The net carbs stand at only 3 grams per half a cup of sliced produce. This qualifies cucumber to be a valuable ingredient on your keto-ingredients list. But don’t stop reading here, cucumbers are good for every keto dieter but there are other benefits that cucumbers bring with them.

how many carbs in cucumbers

A cup of sliced cucumbers with peel has around 16 calories. These calories come from that small amount of net carbs. However, some of them are also from its protein and omega-3 fatty acids.

Take a look at more in-depth stats that focus on carbs mainly. However, you’ll also get a chance to see what vitamins and minerals cucumbers have.

Cucumber Nutrition Facts 100g – calories 15 (1%DV)

Total Carbs

3.6g

Net Carbs

3.1g

Fiber

0.5g

Fat

0.1g

Protein

0.7g


MINERALS

 

Calcium

16mg

Iron

0.3mg

Magnesium

13mg

Potassium

147 mg

Manganese

0.1mg


VITAMINS

 

Vitamin A

105IU

Vitamin C

2.8mg

Vitamin K

16.4mcg

Vitamin B5

0.3mg

Folate

7mcg


To summarize this part, we’ll just add that eating cucumbers is good even if you’re not practicing a keto diet. Cucumbers have water along with the electrolytes, if you’re a keto dieter, your life will be easier since cucumbers make sticking to daily carb limits easier, the peel has fiber which is good for your digestive health and cucumbers are versatile. The last one might sound strange but if your choice of veggies is limited, you’ll get why this fact alone is so good.

Benefits of eating cucumbers

We’ve already said that cucumbers are low-carb fruits (or veggies, however you like to see it) and that they have vitamins and minerals that are important. Now we’ll take a look at other benefits that cucumbers bring with them. Take a look.

Cucumbers have antioxidants

Antioxidants – molecules that block oxidation.

Does that make sense?

Look, oxidation is a chemical reaction that produces highly reactive atoms with unpaired electrons better known as free radicals. These are harmful and the more there are the more prone an organism is to various chronic illnesses.

Cucumbers are rich in antioxidants that can reduce the risk of chronic illnesses by blocking the process of oxidation. There are studies that confirm this claim.

Cucumbers promote hydration

Everyone’s aware that water is really important for our bodies. Seeing that cucumber is 95% water makes it a really good hydration booster. Remember that water regulates body temperature, water is also important when it comes to the transportation of waste products and nutrients.

Moreover, water plays a pivotal role in metabolic processes and physical performance. Of course, we get our water mainly from drinking it but fruits and veggies also serve as good sources of water. Cucumbers are prime examples of good and healthy foods that can be added to the diet easily which are refreshing and promote hydration.

Good aid to weight loss

If you’re currently working hard to lose weight, cucumber might be the fruit that can help you on your weight-loss journey. Cucumbers are low in calories. As we mentioned before, one cup serving (100 grams) has only about 16 calories. The entire 11-ounce cucumber has only 45 calories.

Therefore, you can eat a ton of cucumbers and you don’t need to worry that you’ll get extra kilos and fat around your belly. To make things even better, cucumbers are refreshing and they are great for almost every salad and side dish.

Cucumbers are mainly water so that’s another plus. There can be no weight loss without proper water intake.

Helps your tummy

Cucumbers will help you with your bowel movement. Many people are often dehydrated without even knowing it. Dehydration can lead to bad bowel movement, in extreme cases that can lead to constipation. If you don’t take in enough water, the water balance gets altered and it makes the passage of stool quite difficult.

Seeing that cucumbers are high in water, they promote hydration. When we stay hydrated we improve our stool consistency which prevents constipation and helps us maintain regularity. On top of that cucumbers have fiber which also serves as a great help to your belly.

For example, pectin, a type of fiber in cucumbers, helps increase bowel movement frequency. That means better bowel movement and a happier belly!

Cucumbers are easy to implement into your diet

Cucumbers can be easily added to your diet. They are crisp and they have mild and refreshing flavor, you can eat them however you like. Fresh or pickled, it doesn’t matter.

You can eat cucumbers with everything, from a salad all the way to a simple sandwich. You can eat cucumbers as a snack, raw and unpeeled, you can pair it with hummus, olive oil, salt or salad dressing.

You can be creative as much as you like with cucumbers. This is how easy it is to add cucumbers to your diet. That’s another reason why they are awesome.

Conclusion

As you can see, cucumbers are awesome. They are refreshing, hydrating, low calorie and low carb fruits that can easily be added to anyone’s diet. Cucumbers go great as a side dish, snack or whatever you like to make it.

Adding cucumbers to your dishes is a good move and you cannot make a mistake with them. Now you’re familiar with all the nutritional info and benefits of cucumbers.

So, it’s your turn to make your meals better and more refreshing with a bit of cucumbers.


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