A Persian cucumber, also known as a “Beit Alpha” cucumber, is a variety of cucumber that is long and slender with few seeds. Persian cucumbers are crunchy and have a mild, refreshing taste, making them a popular choice for salads, sandwiches, and as a vegetable side dish.
Quick Answer
There are approximately 16 calories in 1 medium Persian cucumber (7 inches long, 2 inches diameter), weighing about 203 grams or 7.2 ounces.
Calorie Count Details
Let’s take a more detailed look at the calorie count for a medium, 7-inch Persian cucumber:
- – 1 medium Persian cucumber weighs approximately 203 grams or 7.2 ounces
- – There are 15.6 calories in 100 grams of raw Persian cucumber
- – To determine the calories in 1 cucumber: 203g (weight of cucumber) / 100g x 15.6 calories per 100g = 31.7 calories
- – When rounded, there are approximately 16 calories in 1 medium, 7-inch Persian cucumber weighing 203g
For a visual breakdown, here is a table showing the detailed calorie count in 1 medium Persian cucumber:
| Persian Cucumber Details | Calorie Count |
|---|---|
| Weight of 1 medium cucumber | 203 grams |
| Calories per 100g of cucumber | 15.6 calories |
| 203g / 100g | 2.03 |
| 2.03 x 15.6 calories per 100g | 31.7 calories |
| Total calories rounded | 16 calories |
So in summary, there are approximately 16 calories in a medium 7-inch Persian cucumber weighing 203 grams.
Factors Affecting Calorie Content
When determining the calories in Persian cucumbers, keep in mind that the calorie count can vary slightly depending on:
- Size of the cucumber – Smaller cucumbers have fewer calories than larger, heavier cucumbers
- Length and diameter – Thicker cucumbers will be higher in calories than long, thin ones
- With or without peel – Leaving the skin on adds minimal calories
- Preparation method – No additional calories for fresh, raw cucumbers. Pickling or cooking adds some calories.
For accuracy, weigh your cucumber on a food scale and use the nutritional info per 100g to calculate total calories for that specific size.
Nutrition Facts for Persian Cucumbers
Persian cucumbers are low in calories and provide a good amount of beneficial nutrition:
| Nutrient | Amount per 100g Raw Persian Cucumber |
|---|---|
| Calories | 15.6 |
| Protein | 0.65g |
| Carbohydrates | 3.6g |
| Fiber | 0.5g |
| Fat | 0.11g |
| Vitamin K | 16.4mcg |
| Vitamin C | 2.8mg |
| Potassium | 147mg |
As you can see, Persian cucumbers are very low in calories, fat, protein and carbohydrates. The majority of the calories come from carbs.
However, cucumbers provide good amounts of vitamin K, vitamin C, potassium and fiber. Vitamin K is important for blood clotting, vitamin C boosts immunity and potassium helps control blood pressure.
Benefits of Persian Cucumbers
Here are some of the top health benefits that Persian cucumbers can provide:
- Hydrating – Cucumbers are 95% water, making them very hydrating and great for staying hydrated.
- Low calorie – With only 16 calories in a medium cucumber, they are a great low-calorie food.
- High nutrient content – Cucumbers contain beneficial vitamins, minerals and antioxidants.
- Anti-inflammatory – Cucumbers contain antioxidant flavonoids that help reduce inflammation.
- Aid digestion – The water and fiber in cucumbers can help keep you regular and improve digestion.
- May help manage weight – Due to their low calorie, high water and high fiber content, cucumbers may aid weight loss.
Overall, adding Persian cucumbers to your diet is an easy way to increase your vegetable intake and provide a boost of nutrients and hydration with minimal calories.
How to Eat Persian Cucumbers
Here are some delicious ways you can enjoy Persian cucumbers:
- Slice thinly and add to salads
- Chop and add to salsas, bruschetta or gazpacho
- Spiralize into cucumber noodles
- Slice and use on sandwiches instead of lettuce
- Make cucumber water by slicing and adding to water
- Pickle into pickles
- Grate and add to yogurt or hummus
- Blend into smoothies
When preparing Persian cucumbers, you can leave the peel on or peel them if desired. Make sure to wash them thoroughly.
For extra flavor, you can:
- Season with dill, mint, lemon, salt, pepper, olive oil, etc.
- Marinate chopped cucumbers in vinegar
- Stuff hollowed out cucumbers with tuna, salmon or chicken salad
Raw Persian cucumbers make the perfect healthy, low-calorie snack or addition to any meal.
Storing Persian Cucumbers
To properly store Persian cucumbers:
- Keep whole cucumbers at room temperature for up to 1 week
- Store cut cucumbers in an airtight container in the refrigerator for 3-5 days
- Store pickled cucumbers in their brine in the refrigerator for several months
- Avoid storing cucumbers with fruits like apples or bananas, the ethylene gas can make them bitter
- Wrap cucumbers individually in paper towels then place in a plastic bag to help absorb excess moisture and keep them crisp longer
Properly stored, Persian cucumbers will remain fresh and crisp for you to enjoy their refreshing crunch and mild flavor.
Persians vs. American Cucumbers
How do Persian cucumbers compare to American slicing cucumbers?
Here are some of the key differences:
| Persian | American |
|---|---|
| Long, slender, and thin-skinned | Thicker, more oval-shaped |
| Mild, delicate flavor | Bolder, more bitter flavor |
| Fewer seeds | More seeds |
| Tender skin, no need to peel | Tough skin often peeled |
| Smaller size, 7-10 inches long | Larger size, 6-9 inches long |
| Usually sold individually | Often sold wrapped in plastic |
Overall, Persian cucumbers make the better choice if enjoying raw, while American cucumbers are better suited for cooking.
Calories in Pickled Persian Cucumbers
Pickling is a popular way to prepare Persian cucumbers. This is the process of soaking cucumbers in a brine or vinegar solution, resulting in sour-tasting pickled cucumbers.
But does pickling increase the calorie count? Here is the calorie comparison per 100g:
| Cucumber Type | Calories |
|---|---|
| Raw Persian cucumber | 15.6 calories |
| Pickled Persian cucumber | 11 calories |
As you can see, pickled Persian cucumbers are actually slightly lower in calories than raw, with only 11 calories per 100g.
The pickling process does not add any significant calories. The vinegar brine does provide a good amount of sodium, but calories remain low.
Enjoy pickled Persian cucumbers on their own or chopped up in tuna salad, chicken salad, pasta salad, or on top of salads for an added crunch and acidic tang.
Calories in Cooked Persian Cucumbers
While Persian cucumbers are usually eaten raw, you can also cook them by sauteeing, boiling, baking or grilling.
Does cooking increase the calorie content?
There are slight differences in calories when Persian cucumbers are cooked vs raw. Here is the comparison for a 100g serving:
| Persian Cucumbers | Calories per 100g |
|---|---|
| Raw | 15.6 calories |
| Sauteed | 25 calories |
| Boiled | 22 calories |
| Baked | 21 calories |
| Grilled | 19 calories |
As shown, cooked Persian cucumbers are slightly higher in calories than raw. This is because the cooking process can break down some of the fiber, making the calories easier to absorb.
However, cooked Persian cucumbers are still very low in calories, providing less than 25 calories per 100g cooked.
Ways to Cook Persian Cucumbers
Here are some tasty ways to cook Persian cucumbers while keeping calories low:
- Saute sliced cucumbers with a spritz of oil, salt, and pepper
- Roast chopped cucumbers tossed in olive oil at 400°F for 25 minutes
- Grill cucumber slices brushed with oil for pretty grill marks
- Boil halved mini cucumbers until just tender, about 2-3 minutes
- Bake sliced cucumbers layered with tomato sauce and low-fat cheese
Cooking brings out the nutty, mellow flavor of Persian cucumbers. Enjoy cooked cucumbers as a side dish or add to pasta, salads, sandwiches and more.
Calories in Common Persian Cucumber Dishes
Wondering how many calories are in your favorite Persian cucumber recipes? Here is the calorie count for popular prepared Persian cucumber dishes:
| Persian Cucumber Dish | Calorie Count (per serving) |
|---|---|
| Cucumber water (1 cup sliced cucumbers & water) | 8 calories |
| Cucumber salad (1 cup sliced cucumbers, 2 tbsp dressing) | 90 calories |
| Greek yogurt cucumber dip (1 cup yogurt, 1 cucumber) | 130 calories |
| Cucumber sandwiches (2 slices bread, cucumber slices) | 150 calories |
| Veggie cucumber sushi rolls (6 pieces) | 150 calories |
| Cucumber gazpacho (1 cup) | 175 calories |
As you can see, creatively prepared Persian cucumber dishes are very low in calories. The majority of calories come from added ingredients like dressings, breads, oils, etc.
Focus on recipes that combine cucumbers with other low calorie ingredients like lemon, vinegar, herbs, spices, yogurt and vegetables to keep the calorie content low.
FAQs
Are Persian cucumbers good for you?
Yes, Persian cucumbers are very healthy and low in calories. They provide beneficial nutrients and antioxidants as well as hydration. Cucumbers support digestion, weight loss, heart health, and more.
Are Persian cucumbers low carb?
Yes, Persian cucumbers are low in carbohydrates, providing only 3.6g carbs per 100g. Their carb content is mainly in the form of fiber and natural sugars.
Can you eat Persian cucumber skin?
Yes, the thin skin on Persian cucumbers is tender and completely edible. Leave it on for extra nutrition and fiber.
Are Persian cucumbers Keto friendly?
Yes, with only 3.6g net carbs and 0.65g protein per 100g, Persian cucumbers can fit into a Keto diet.
Can you grill Persian cucumbers?
Yes, grilling brings out delicious flavor in Persian cucumbers while only slightly increasing the calories. Grill slices or spears brushed with oil.
The Bottom Line
There are approximately 16 calories in a medium, 7-inch Persian cucumber weighing 203g. Persian cucumbers provide hydration, nutrients, and crunch with minimal calories and carbs.
Enjoy these slim green cucumbers raw in salads and sides, pickled, or cooked by grilling, baking or sauteeing. Track your portion sizes and incorporate Persian cucumbers into a healthy, low-calorie diet.