Cucumber
A high-water vegetable that's mostly known for hydration, but also delivers a meaningful dose of vitamin K in the skin.
Recovery
Skin Health
Heart Health
Cucumbers are hydrating, low in calories, and rich in vitamin K and antioxidants. They support hydration and skin health. Add to salads or enjoy as a refreshing snack.
Cucumber
Per
1 cup, sliced, with peel (104g)
Calories
16
Vitamin K
14%
Vitamin A
1%
Vitamin C
3%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
3%
Potassium
3%
Calcium
1%
Fiber
0.5g
Nutrition Highlights
Water content, vitamin K, silica, potassium
Fuhrman ANDI chart, 1 item
Nutrition Density Score (ANDI Score)
50
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Leave the peel on — most of the vitamin K, fiber, and silica are concentrated there, not in the watery flesh.
Absorption Boost
Healthy fats (a little olive oil) — helps absorb the fat-soluble vitamin K
Vinegar — a classic pairing that also adds a touch of flavor and acidity
Use Caution If
You take warfarin or other blood thinners — modest vitamin K content; keep intake consistent if eating large amounts regularly
You're sensitive to cucurbitacins — some people experience bitterness or mild digestive upset, especially from the ends
Storage
Refrigerate in a plastic bag or wrap to retain moisture; use within a week.
Biomarkers to Track
Subjective
(Daily)
Hydration and skin appearance
Digestive comfort
Objective
(Quarterly)
Vitamin K and INR status
Hydration markers (urine color/frequency)