scored 72/100
Also known as english cucumber, persian cucumber
Cucumber is a hydrating vegetable composed of ~95% water, providing essential minerals like potassium and vitamin K with minimal calories, making it ideal for weight management and cellular health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 72.
Cucumbers (Cucumis sativus) originated in South Asia and are now cultivated globally as a staple low-calorie vegetable. Their exceptional water content (95%) combined with bioactive compounds like flavonoids, lignans, and triterpenes supports hydration and anti-inflammatory processes critical for longevity. The skin contains most of the vitamin K (24 mcg per 100g), essential for bone mineralization and cardiovascular health, while the mineral profile—particularly potassium (169.6 mg/100g)—supports electrolyte balance and blood pressure regulation. Cucumbers are exceptionally low in caloric density while providing satiety through volume, making them valuable for metabolic health and weight management. The presence of quercetin and other polyphenols contributes antioxidant activity that may reduce chronic disease risk. As a negligible source of carbohydrates and fat, cucumbers fit seamlessly into diverse dietary patterns and support stable blood glucose levels—a key marker of healthy aging.
High water content (95%) combined with potassium facilitates cellular hydration and helps maintain proper fluid distribution and cardiovascular function
Vitamin K (24 mcg/100g) activates osteocalcin for bone mineralization and matrix Gla-protein for vascular elasticity
Flavonoids (quercetin, apigenin) and lignans act as antioxidants, scavenging free radicals and modulating inflammatory pathways
Extreme caloric dilution (16 kcal/100g) with high volume promotes satiety while maintaining stable blood glucose and insulin sensitivity
Water-soluble polyphenols, particularly in the skin, act as prebiotics, selectively promoting beneficial bacterial growth
Cucumbers are naturally low in antinutrients and do not interact with circadian biology; inclusion at any meal or as snacks supports consistent hydration without metabolic disruption
Fasting-compatible
Cucumber is compatible with fasting protocols due to negligible caloric and macronutrient content; the water and electrolytes may support fasting tolerance
Per 100 g of the default form. Bars show how much higher or lower cucumber is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cucumber is classified as a gourd (vegetable). Cucumber is a hydrating vegetable composed of ~95% water, providing essential minerals like potassium and vitamin K with minimal calories, making it ideal for weight management and cellular health.
Cucumber scores 72/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin K, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, cucumber is highest in Vitamin K (~17% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.5 g of net carbs (2.5 g total minus 0 g fiber).
Best any time of day. Cucumbers are naturally low in antinutrients and do not interact with circadian biology; inclusion at any meal or as snacks supports consistent hydration without metabolic disruption
A typical serving is around 85 g (~14 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cucumber alongside several other vegetable sources.
Cucumber pairs nicely with: Pair with olive oil because fat-soluble vitamin K requires dietary lipids for optimal absorption and transport; Combine with tomatoes because lycopene + quercetin synergize antioxidant effects and enhance anti-inflammatory signaling; Eat with fermented foods (yogurt, kimchi) because polyphenols in cucumber skin feed beneficial probiotics, enhancing microbiota composition; Pair with leafy greens because both are vitamin K sources; combined consumption maximizes phylloquinone intake for bone and vascular health.
Encyclopedia entries that supply the same signature nutrients cucumber contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cucumbercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.