FoodRef
Cucumber

Vegetables

Cucumber

9/ 10Excellent
Controversy: 5.0

Rated by 11 diets

10 approve0 caution1 avoid

The diets react (see scores below)

Approves10
Disapproves1
Is Cucumber Healthy?

Yes — Cucumber is broadly considered healthy. 10 out of 11 diets approve it.

Nutrition Facts
Per 100g
Calories
16kcal
Protein
0.7g
Carbs
3.6g
Fat
0.1g
Fiber
0.5g
Sugar
1.7g
Sodium
2mg

Diet Ratings

KetoApproved

Very low net carbs (~1-2g per cup). High water content, minimal impact on ketosis. Excellent low-carb vegetable choice.

VeganApproved

Whole plant food with no animal products or derivatives. Hydrating and commonly used in vegan cuisine.

PaleoApproved

Cucumbers are unprocessed vegetables with minimal carbohydrates and no problematic compounds. Universally approved in paleo diet as a staple vegetable.

MediterraneanApproved

Cucumber is a staple vegetable in Mediterranean salads and dishes. High water content, low calorie, provides hydration and fiber. Commonly eaten fresh with minimal processing, aligning with Mediterranean principles.

CarnivoreAvoid

Cucumber is a plant-derived vegetable. Carnivore diet strictly excludes all vegetables and plant foods.

Whole30Approved

Whole vegetable with no excluded ingredients. Fully compliant with Whole30 guidelines.

Low-FODMAPApproved

Monash University confirms cucumber is low-FODMAP at standard serving sizes (1 cup or 150g). Minimal fermentable carbohydrates.

DASHApproved

Core DASH vegetable. Very low sodium, hydrating, contains potassium and fiber. Minimal calories. Excellent for blood pressure management.

ZoneApproved

Excellent Zone vegetable. Very low carb (~3g net carbs per cup), minimal calories, high water content, and negligible impact on macronutrient ratios. Ideal for filling plate volume without disrupting Zone balance.

Anti-InflammatoryApproved

Low-calorie vegetable with hydrating properties, contains quercetin and other flavonoids with anti-inflammatory effects. Mild antioxidant profile supports overall anti-inflammatory diet framework.

GLP-1 FriendlyApproved

Extremely high water content (95%), very low calorie, minimal fiber but excellent for hydration support (critical for GLP-1 patients with reduced thirst sensation). Low fat, easy to digest, works well in small portions.

Nutritional profile

Six traits that cut across every diet.

Fiber & Plants

How much whole-plant food and fiber it delivers.

3/10

Healthy Fats

The quality of its fats (unsaturated, omega-3).

2/10

Whole / Unprocessed

How close it is to its natural, unprocessed form.

9/10

Gut Gentle

How easy it is on digestion (low FODMAP, few irritants).

7/10

Low Glycemic

How little it spikes your blood sugar.

9/10

Protein Density

How much protein it packs per calorie.

1/10
7-104-61-3

Controversy Index

Score range: 1–9/10. Higher controversy = more disagreement between diets.

Consensus5.0Divisive

Diet-Specific Tips for Cucumber

Keto — 9/10
  • 1-2g net carbs per cup
  • High water content
  • Minimal fiber
  • No sugar concerns
Vegan — 9/10
  • Whole plant food
  • No animal products
  • High water content
Paleo — 9/10
  • Low carbohydrate
  • Hydrating
  • Unprocessed
  • No anti-nutrients
Mediterranean — 8/10
  • Low calorie density
  • High water content
  • Common in Mediterranean salads
  • Minimal processing required
Whole30 — 9/10
  • Whole vegetable
  • Unprocessed
  • No excluded ingredients
Low-FODMAP — 9/10
  • Very low FODMAP content
  • High water content
  • Monash tested and approved
DASH — 9/10
  • Very low sodium
  • High water content
  • Contains potassium
  • Low calorie
  • Supports hydration
Zone — 8/10
  • Very low carb density
  • High water content
  • Minimal glycemic impact
  • Ideal vegetable filler
Anti-Inflammatory — 7/10
  • quercetin
  • flavonoids
  • low inflammatory load
  • hydration
GLP-1 Friendly — 8/10
  • exceptional hydration support
  • very low calorie
  • minimal fat
  • easy to digest
  • high water content
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