A large, peeled, raw cucumber (approximately 8-1/4 inches long) contains 1.96 grams of dietary fiber. This refreshing vegetable is not only low in calories but also provides a modest contribution to your daily fiber intake, alongside other essential nutrients.
Nutritional Profile of a Large Peeled Cucumber
Cucumbers are primarily known for their high water content, but they also offer a range of nutrients, including carbohydrates, proteins, and a small amount of sugar. The following table details the nutritional breakdown for one large, peeled, raw cucumber:
| Nutrient | Amount (per 1 large cucumber) |
|---|---|
| Fiber, total dietary | 1.96 g |
| Protein | 1.65 g |
| Carbohydrate, by difference | 6.05 g |
| Energy | 33.6 kcal |
| Sugars, total | 3.86 g |
This shows that while not a primary source of protein or high in calories, cucumber offers a good balance, making it a healthy addition to any diet.
The Importance of Dietary Fiber
Dietary fiber is a crucial component of a healthy diet, known for its various benefits:
- Digestive Health: Fiber helps regulate bowel movements, preventing constipation and promoting a healthy gut microbiome.
- Blood Sugar Control: It can slow down the absorption of sugar, which helps in managing blood glucose levels, particularly beneficial for individuals with diabetes.
- Satiety and Weight Management: Fiber adds bulk to your diet without adding many calories, helping you feel full longer and potentially aiding in weight control.
- Heart Health: Some types of fiber can help lower cholesterol levels, reducing the risk of heart disease.
Even though cucumbers provide a moderate amount of fiber compared to some other vegetables, regularly incorporating them into your meals contributes positively to your overall fiber intake.
Enhancing Fiber Intake with Cucumber
While the data specifically refers to a peeled cucumber, consuming the skin of a cucumber can further increase its fiber content, as much of the fiber is concentrated there. Here are some practical ways to boost your fiber intake using cucumbers:
- Salads: Add sliced or diced cucumbers to your salads for extra crunch, hydration, and fiber.
- Snacks: Enjoy cucumber slices with hummus or a yogurt dip for a quick, fiber-enhanced snack.
- Smoothies: Blend cucumber into green smoothies for a refreshing and nutritious boost.
- Infused Water: While this primarily offers hydration, eating the cucumber slices after the water is consumed still adds fiber.
- Stir-fries and Sandwiches: Incorporate cucumber for texture and a mild flavor.
To maximize your fiber intake, combine cucumbers with other fiber-rich foods like leafy greens, whole grains, legumes, and fruits. The Dietary Guidelines for Americans recommend that adults consume between 25 and 31 grams of fiber per day, depending on age and sex. Every gram from vegetables like cucumber helps you reach this goal.
