Cucumber

Overview

Cucumber provides water, vitamin K, modest vitamin C, and very low energy density [1]. As a hydrating vegetable, it supports volume and phytochemical diversity within plant-forward patterns [2].

Within the BRAIN Diet framework, cucumber is a low-calorie hydration vegetable; peel-on varieties add fibre and polyphenols.

Key Nutritional Highlights

• Very high water content; low energy (~15 kcal per 100 g).
• Vitamin K in whole-cucumber preparations with peel [1].
• Supports meal volume and hydration in plant-forward patterns [2].
• Pair with fat-containing dressings when co-ingesting fat-soluble nutrients from salads.

Food Context

Synergies

• Part of diverse vegetable intake

Preparation

• Can be consumed raw or lightly prepared
• Supports mitochondrial NAD+ availability
• Hydrating and low-calorie

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	13.9 kcal	—
Protein	0.6 g	—
Total fat	0.2 g	—
Carbohydrates	3 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0 mg	0%
Zinc	0.2 mg	1.9%
Magnesium	10.1 mg	2.4%
Calcium	16.3 mg	1.6%
Potassium	169.6 mg	5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cucumber, with peel, raw, FDC ID 2346406, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

5 substances in this food

Vitamin K2 (MK forms)

Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

[1] Vitamin K in whole-cucumber preparations with peel. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review

[2] Supports meal volume and hydration in plant-forward patterns. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters