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.
Variants (2)
Nutrition · per ~85 g serving · ≈ ½ cucumber
- Vitamin K20.4 mcg17% DV
- Copper0.05 mg6% DV
- Manganese0.07 mg3% DV
- Potassium144.2 mg3% DV
- Magnesium8.6 mg2% DV
- Phosphorus19.7 mg2% DV
- Zinc0.17 mg2% DV
- Calcium13.9 mg1% DV
- Sodium1.3 mg<1% DV
- Lignans~26 mg
- Quercetin~13 mg
- Inulin / Prebiotic fibre~2.5 g
- Polyphenols~128 mg
Score · 70/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K20% DV
- Copper7% DV
- Manganese4% DV
- Potassium4% DV
- Magnesium2% DV
Overview
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.
Health Benefits (5)
- Supports hydration and electrolyte balancestrongHigh water content (95%) combined with potassium facilitates cellular hydration and helps maintain proper fluid distribution and cardiovascular function
- Promotes bone health and cardiovascular functionstrongVitamin K (24 mcg/100g) activates osteocalcin for bone mineralization and matrix Gla-protein for vascular elasticity
- Reduces inflammation and oxidative stressmoderateFlavonoids (quercetin, apigenin) and lignans act as antioxidants, scavenging free radicals and modulating inflammatory pathways
- Supports healthy body weight and metabolic flexibilitymoderateExtreme caloric dilution (16 kcal/100g) with high volume promotes satiety while maintaining stable blood glucose and insulin sensitivity
- May support gut microbiota diversityemergingWater-soluble polyphenols, particularly in the skin, act as prebiotics, selectively promoting beneficial bacterial growth
Food Pairings
- ·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
Practical Tips
- ·Consume skin on: the peel contains 3-5x more vitamin K and polyphenols than the flesh; organic cucumbers are preferred to minimize pesticide residue
- ·Store unwashed in the refrigerator crisper drawer for up to 7 days; avoid storing near ethylene-producing fruits (apples, avocados) which accelerate softening
- ·Choose firm, dark-green cucumbers with minimal blemishes; softer specimens indicate age and nutrient loss
- ·Use in salads or gazpacho raw to preserve heat-sensitive flavonoids; if cooked, use minimal water to prevent mineral leaching
- ·Select seedless or English varieties if digestive sensitivity is present; seeds contain additional insoluble fiber that may cause bloating in sensitive individuals
Optimal Timing
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
Cucumber is compatible with fasting protocols due to negligible caloric and macronutrient content; the water and electrolytes may support fasting tolerance
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about cucumber
What is cucumber?
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.
Is cucumber healthy?
Cucumber scores 70/100 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.
Is cucumber high in protein?
Not particularly. A 85 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Is cucumber high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in cucumber?
In a 85 g serving, cucumber is highest in Vitamin K (~17% DV).
Is cucumber keto-friendly?
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).
When is the best time to eat cucumber?
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
How much cucumber should I eat?
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.
What pairs well with cucumber?
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.
Supplements that mirror Cucumber's nutrient profile
Encyclopedia entries that supply the same signature nutrients cucumber contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cucumber
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.