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
Nutrient Tables (per 100 g)
Selected food and preparation: Cucumber, with peel, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 15 kcal | — |
| Protein | 0.7 g | — |
| Total fat | 0.1 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 3.6 g | — |
| Sugars | 1.7 g | — |
| Fibre | 0.5 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Vitamin K | 16.4 µg | 13.7% |
Substances
1 substance in this food
Vitamin K (Phylloquinone)
USDA FoodData Central reports vitamin K in Cucumber, with peel, raw. This vitamin K record is not a vitamin K2 measurement.
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