Cucumber
Mostly water and fiber, with a negligible glucose response.
FatTonic Facts
Cucumber · per serving 1 cup sliced (104g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 2 | −1.6 |
| Processing | whole | 0.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 1 | +0.7 |
| Capped at 100 | raw 100.7 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 4 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168409 (Cucumber, with peel, raw), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 15.
Per 100 g (USDA record; serving 104 g): carbs 3.6, sugar 1.7, fiber 0.5, protein 0.7, fat 0.1 g.
What this means for fat-burning
Why this score: sugar 2 g set it, −1.6 points. Source: USDA FoodData Central, FDC 168409.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cucumber scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cucumber spike insulin?
Glycemic load 0 for 1 cup sliced (104g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is cucumber good for fat loss?
Excellent (100/100): cucumber strongly supports fat-burning.
Better in vegetables
Cucumber ties for the best in vegetables on this index.