1 serving (100 grams) contains 44 calories, 1.8 grams of protein, 1.3 grams of fat, and 7.6 grams of carbohydrates.
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Nutrition Information
Calories |
104.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3 g | 3% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 18 g | 6% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 12.6 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.0 mg | 2% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 292.9 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About African cucumber
The African cucumber, also known as kiwano or horned melon, is a unique fruit native to Sub-Saharan Africa. Its vibrant orange skin covered with spines and jelly-like green interior make it visually striking. Widely used in African cuisine, it is now grown in parts of the U.S., New Zealand, and Australia. African cucumber is low in calories, primarily consisting of water, and is rich in dietary fiber and several essential micronutrients such as vitamin C, magnesium, and iron. It also contains antioxidants like beta-carotene and is low in fat, making it a great hydrating food option.
Health Benefits
- Rich in vitamin C, the African cucumber supports a healthy immune system and aids in collagen production.
- Contains magnesium which contributes to muscle and nerve function as well as maintaining healthy bone density.
- High water content and dietary fiber promote hydration and healthy digestion, aiding in gut health.
Dietary Considerations
Selection and Storage
Store the African cucumber at room temperature, away from direct sunlight, until ripe, and refrigerate after cutting to preserve freshness.
Common Questions About African cucumber Nutrition
What are the key nutritional contents of African cucumber?
African cucumber, also known as kiwano, is low in calories with approximately 44 calories per fruit. It is a good source of vitamin C, containing about 8% of the daily recommended intake per 100 grams, and provides small amounts of vitamin A, magnesium, and potassium. However, it is low in protein, offering only about 1.8 grams per 100 grams.
Can African cucumber be included in a keto diet?
African cucumber is generally not ideal for strict keto diets as it contains about 8 grams of carbohydrates per 100 grams, with 3.7 grams of sugar. However, it can be consumed in moderate quantities in a less restrictive low-carb eating plan due to its low-calorie profile and high water content.
What are the health benefits of eating African cucumber?
African cucumber is rich in antioxidants like vitamin C, which helps support immune health and fight oxidative stress. It also contains electrolytes like magnesium and potassium that aid hydration and muscle function. Its high water content (around 90%) can help with hydration, making it a great choice for hot climates or post-exercise recovery.
What is the recommended serving size of African cucumber?
The recommended serving size for African cucumber is one medium fruit, which provides active hydration and essential nutrients without exceeding calorie or carb limits. It is best eaten raw, with the seeds and jelly-like pulp scooped out, or added to smoothies or salads for texture and flavor.
How does African cucumber compare to regular cucumbers?
African cucumber differs from regular cucumbers in taste and texture, being slightly sweeter and tangier with a jelly-like pulp. While regular cucumbers have fewer carbs and calories (16 calories and 3.5 grams of carbs per 100 grams), African cucumber is higher in vitamin C and contains unique antioxidants. It is often used less for salads and more for smoothies or desserts due to its tropical flavor profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
