Vegetable · Gourd

Cucumber

Health
ScoreB

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.

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Why Cucumber scores 72

Nutrient density30

Protein quality9

Fiber content0

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 17%Copper 6.0%Manganese 3.1%Potassium 3.1%Magnesium 2.0%

Nutrition

per_100g

Calories

0.6g

Protein

Carbs

0.2g

Fat

Fiber

Health benefits

Supports hydration and electrolyte balance

strong evidence

High water content (95%) combined with potassium facilitates cellular hydration and helps maintain proper fluid distribution and cardiovascular function

Promotes bone health and cardiovascular function

strong evidence

Vitamin K (24 mcg/100g) activates osteocalcin for bone mineralization and matrix Gla-protein for vascular elasticity

Reduces inflammation and oxidative stress

moderate evidence

Flavonoids (quercetin, apigenin) and lignans act as antioxidants, scavenging free radicals and modulating inflammatory pathways

Supports healthy body weight and metabolic flexibility

moderate evidence

Extreme caloric dilution (16 kcal/100g) with high volume promotes satiety while maintaining stable blood glucose and insulin sensitivity

May support gut microbiota diversity

emerging evidence

Water-soluble polyphenols, particularly in the skin, act as prebiotics, selectively promoting beneficial bacterial growth

Pairs well 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

Practical tips

·Best 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
·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