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Are Pickles Healthy?
Here's why they're kind of a big dill.
Yulia Naumenko/Getty Images
The popularity of pickles can’t be denied. Whether you prefer to eat them on their own, opt to stack them on a burger, mix them into a viral dip recipe, or slurp the juice straight from the jar (yes, it’s a thing!), there’s something about the salty, vinegary taste and crunch of a pickle that unequivocally gets people excited. But where do pickles come from? Are they any good for you? And why have they captured the hearts of millions? We’re diving into all these questions and more below, so pucker up!
What Are Pickles Made From?
Traditional pickles are made from whole or cut cucumbers that have been steeped in a salty, seasoned brine. You can find them cold-packed, shelf-stable, or classically fermented. They also come in a vast spectrum of flavor profiles including sweet, garlicy, herby, and spicy.
Are There Different Types of Pickles?
Pickles can be found practically anywhere from farmers’ markets to grocery stores. Some of the most-popular varieties of pickles include dill, kosher dill, half sour, and bread and butter.
Do Pickles Have Nutrients?
Pickles are very low in calories; for example, a 1-ounce pickle spear averages 5 calories. Pickles are free of fat and contain only 1 gram of carbohydrate. They lack protein and fiber, and score low in most micronutrients as well, with sodium being the only exception. Since salt is an integral component of brine, the sodium content of pickles tends to run high — about 200 milligrams per 1-ounce serving.
Similarly, since sweet pickles contain added sugar, they will have a slightly different nutritional profile. A 1-ounce serving of bread and butter pickles contains 30 calories and 7 grams of carbs, which includes 6 grams of added sugar and 220 milligrams of sodium.
What Are the Health Benefits of Pickles?
Bright and tangy pickles are a simple, low-calorie way to add pizzaz to a sandwich or perk up a hummus plate. Fermented pickles have a more pungent flavor, but that fermentation process also develops probiotic bacteria that helps support gut health.
Athletes often turn to pickles and their sodium-rich brine after a sweaty workout. While this will help with electrolyte replenishment, the acid in pickle juice can also help alleviate muscle cramping during exercise.
What Are the Downsides of Eating Pickles?
The sodium content of pickles can escalate rather quickly. With the daily limit for sodium set at 2300 milligrams a day, digging into one large dill pickle could get you 25% of the way there. Drinking the brine would be a faster way to hit this daily limit, but the acidic brine may not be well-tolerated, if you are prone to heartburn or acid reflux. Making homemade pickles is a way to curb your sodium intake, while adding in extra herbs and spices may also help create a tasty pickle with less salt.
Bottom Line: Pickles are a low-calorie flavor booster. Some varieties can benefit gut health, while others are a popular way for athletes to boost their sodium. The sodium levels found in pickles can stack up quickly, if you need a lot in one sitting, so check the labels of your favorite brands first to see what you are dealing with.
