Are Pickles Healthy? Here s What a Nutritionist Says

Most pickles you’ll find in the grocery store are unfermented, vinegar pickles. In these cases, the cucumbers soak up the vinegar and spices. They’re easy to make at home, too.

Are Pickles Good for You?

You may have heard about the health benefits of pickles and pickle juice. Sour, salty pickled cucumbers might help with weight loss, diabetes, and even cancer prevention. But you may also have heard warnings about high sodium content and increased risk of stomach cancer.

Here’s what you need to know to decide whether you want to munch or pass on the next dill pickle you see.

Peter Piper, the one who picked a peck of pickled peppers, probably didn’t eat the whole peck. A peck is about two gallons, way too many pickles of any kind for one person. Depending on the brand and type, nutrition facts can vary widely, but almost all pickles are very high in sodium.

Pickles, cucumber, dill or kosher dill, 1 small spear (35g)

Amount
Calories	4 kcal
Carbohydrate	.8 g
Fiber	.3 g
Sodium	283 mg
Protein	0.2 g
Sugar	.4 g

—US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Legacy. Version: April 2018 Pickles, cucumber, dill or kosher dill .

Fermentation is one method of pickling, but not all pickles are fermented.

When vegetables and fruits are fermented, healthy bacteria break down the natural sugars. This process is what gives fermented pickles their sour taste. The pickles sit in salt water and ferment over many days.

Fermentation is why some people who are lactose intolerant may be able to eat yogurt. The good bacteria in yogurt breaks down the sugar called lactose. These bacteria, also known as probiotics, preserve foods and have many health benefits for your body.

When pickles aren’t fermented, vinegar gives them their tang. Vinegar itself is produced through a fermentation process, but only vinegars that remain raw and unpasteurized, such as raw apple cider vinegar, retain parts of the “mother culture,” which provides that good bacteria.

Most pickles you’ll find in the grocery store are unfermented, vinegar pickles. In these cases, the cucumbers soak up the vinegar and spices. They’re easy to make at home, too.

Eating fermented foods may help with everything from insulin resistance to inflammation. Sauerkraut, one of the most popular fermented foods worldwide, has been shown to have anticancer benefits , while eating yogurt regularly may reduce the risk of obesity .

Pickles that are not fermented still deliver the benefits of vinegar, spices, and cucumbers. Drinking pickle juice has become a trend because of touted benefits related to muscle cramps, weight loss, diabetes, and more.

Pickle juice is also a favorite of those following a ketogenic diet, who might need more sodium to manage electrolyte balance.

Pickles can boost your intake of antioxidants. The natural antioxidants found in all fruits and vegetables help in the fight against free radicals. Free radicals are unstable chemicals that form naturally in the body and are linked to problems such as heart disease and cancer.

Cooking any food can break down heat sensitive nutrients, including antioxidants. Pickling raw vegetables and fruits preserves their antioxidant power.

Preserving any kind of food requires the addition of salt, and salt makes up about 5 percent of most pickling recipes. Two small spears contain almost 600 mg of sodium, more than one-quarter of the recommended daily limit.

In addition to being a concern for most people with high blood pressure, extremely salty pickled foods may put you at greater risk for stomach cancer. A 2015 review of the research found that high-salt foods were linked with stomach cancer risk, along with beer and hard liquor.

One way to control the amount of sodium in pickles is to make them yourself.

Pickling, by way of fermentation or a saltwater brine, has been used for thousands of years to preserve food beyond the growing season. Usually, pickling recipes call for salt, white vinegar, and seasonings, such as dill and mustard seeds. In parts of Asia, oil is also used.

While cucumbers are most common in North America, around the world all kinds of fruits and vegetables, and even meats, are pickled. You can pickle cucumbers, carrots, cauliflower, beets, cabbage, and more.

All you do is pour hot, salted vinegar and water over the top, let cool, cover, and let them soak a couple days in the refrigerator. Homemade pickles are often called quick pickles or refrigerator pickles.

If you’re not sensitive to salt, you don’t have high blood pressure, or you can make pickles yourself, you can enjoy the health benefits and the salty crunch of a delicious dill pickle.

Last medically reviewed on December 6, 2018

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Fang X. (2015). Landscape of dietary factors associated with risk of gastric cancer: A systematic review and dose-response meta-analysis of prospective cohort studies. DOI:
10.1016/j.ejca.2015.09.010
Kim J, et al. (2018). Lactobacillus gasseri BNR17 supplementation reduces the visceral fat accumulation and waist circumference in obese adults: A randomized, double-blind, placebo-controlled trial. DOI:
10.1089/jmf.2017.3937
Raak C, et al. (2014). Regular consumption of sauerkraut and its effect on human health: A bibliometric analysis. DOI:
10.7453/gahmj.2014.038
Sayon-Orea C, et al. (2017). Associations between yogurt consumption and weight gain and risk of obesity and metabolic syndrome: A systematic review. DOI:
10.3945/an.115.011536
Sodium: How to tame your salt habit. (2016). https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479

Are Pickles Healthy? Here’s What a Nutritionist Says

Pickles can be a salt and crunch craving go-to; just keep these points in mind.

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA’s Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com.

Medically reviewed by
Roxana Ehsani, MS, RD, CSSD, LDN, is a registered dietitian and media spokesperson.

If you’re a pickle lover and find the sourness, salt, and crunch to be uniquely satisfying—either solo or in a variety of dishes, you may be wondering: Are pickles healthy? They can be, but there are a few things to keep in mind when looking for pickles with potential health benefits. Here’s the lowdown on this classic condiment.

Pickle Nutrition Facts

Pickles start as cucumbers, so much of their nutritional value is tied to this non-starchy veggie. One dill pickle spear has a negligible amount of vitamins and minerals—the exception being vitamin K. A single spear provides about 7% of the daily need for this nutrient. Vitamin K helps with bone health and proper blood clotting.

One whole dill pickle—about the equivalent of four spears—provides a bit more nutrition, including immune-supporting vitamin A, and a small percent of the daily target for calcium, potassium, and vitamin C.

Pickles and Sodium

Keep in mind that pickles are generally high in sodium, or salt. In fact, just one spear has over 300 milligrams (mg), or about 13% of the daily recommended limit for healthy adults. If you have high blood pressure or are sensitive to sodium, be sure to check the sodium content on your pickle’s nutrition facts label so that you can moderate your sodium intake.

That means you’ll want to double check the suggested serving size to assess the sodium content in the overall portion you eat. For example, if the label says that a 1-ounce serving—or half of a whole pickle—provides 270 mg of sodium and you eat the whole pickle, your sodium intake jumps to 540 mg, about a quarter of the daily advised cap.

Potential Probiotic Benefits

There are two ways to transform cucumbers into pickles. Standard pickling involves preserving cucumbers in salt, with or without tangy acid, like vinegar, and other possible ingredients, such as sugar and seasonings.

Pickles can also be made by fermentation. In the latter process, naturally occurring bacteria grow over a few weeks’ time to produce lactic acid, per a review published in 2020 in the Journal of Functional Foods, which gives pickles their characteristic sourness.

These bacteria include Lactobacillus, a probiotic (beneficial microorganisms that support good bacteria) that research suggests may have the potential to improve immune function and aid in better digestion and nutrient absorption, according to a review published in 2022 in the journal Frontiers in Immunology.

Note: Most pickles sold at supermarkets are not fermented, so if you’re interested in probiotic perks, look for pickles specifically labeled as fermented or probiotic.

Even if you aren’t looking for probiotic benefits from your pickles, take a moment to scan the ingredient list before adding a jar to your cart. Some brands are made with all-natural ingredients, such as a simple combination of cucumbers, water, vinegar, and spices. But others include additives you personally might not want, such as artificial colors and preservatives.

Pickle Juice and Muscle Cramps

As a board-certified sports dietitian, I’m often asked about pickles and pickle juice as a source of electrolytes or as a tool to prevent muscle cramps. Electrolytes are substances that help your body maintain a balance of fluids and affect muscle function and many body processes.

A few small studies have explored the use of pickle juice for athletes, yielding mixed results. One study involved just nine men concluded that small quantities of pickle juice did not substantially increase blood electrolyte concentrations.

The researchers reported that it’s doubtful that pickle juice would relieve exercise-associated muscle cramps because the juice would be unlikely to replace the amount of sodium lost in sweat and because acetic acid, a component of vinegar, delays stomach emptying, which would slow nutrient absorption.

How To Add More Pickles to Your Diet

Pickles are much more versatile than you might think. Apart from serving them as a condiment on burgers and sandwiches, minced pickles can be added to chilled protein salads made from egg, tuna, chicken, or chickpea.

Pickles can also be enjoyed in hummus, potato salad, atop pizza, or even in grilled cheese and peanut butter sandwiches. If you’re an adventurous eater, check out pickle dessert options. Out-of-the-box treats include pickles drizzled with whipped maple cream, chocolate-covered pickles, pickle ice cream, and even pickle cupcakes.

A Quick Review

Bottom line: If the high sodium content isn’t an issue for your personal health, fermented pickles that provide probiotics may offer benefits tied to these friendly microbes. Conventional pickles without “good” bacteria aren’t nutrient powerhouses, but they do provide a decent amount of vitamin K. Enjoy them in moderation to satisfy a salt and crunch craving.

Are There Health Benefits to Eating Pickles?

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamin C 2%
Iron 6%
Vitamin B6 0%
Magnesium 0%
Calcium 7%
Vitamin D 0%
Cobalamin 0%
Vitamin A 6%

There are a wide variety of foods people pickle, from fermented vegetable products to the standard, brined cucumbers that are common on burgers. When you’re considering the healthiness of pickles, you’re most likely thinking about the spears, slices, or whole, small cucumbers that have been soaked in vinegar, salt, and spices.

Cucumber pickles are by far the most common type in the U.S., and they’re easily found in every grocery store and many restaurants. These salty, sour snacks are purported to have a number of health benefits. However, while science has supported some of these claims, pickles may also affect some people negatively.

Nutrition Information

A quarter-cup serving of pickles contains:

Calories: 4
Protein: Less than 1 gram
Fat: Less than 1 gram
Carbohydrates: 1 gram
Fiber: Less than 1 gram
Sugar: Less than 1 gram

Pickles are an excellent source of:

Cucumber pickles are a great source of the antioxidant beta-carotene. Beta-carotene has been linked to a lower risk of a number of chronic conditions, including age-related macular degeneration and Type 2 diabetes.

Potential Health Benefits of Pickles

Pickles are a rich source of vitamins and minerals. Research has found a number of potential health benefits to eating pickles, such as:

The beta-carotene in pickles is connected to a lower risk of certain forms of heart disease. Eating foods that are rich in carotenoids, such a beta-carotene, is correlated with a lower risk of heart disease and a generally healthy heart.

Reduce Cell Damage

The antioxidants in pickles have a number of benefits. The way they reduce damage-causing free radicals appears to have minor effects on general health. Studies have shown that regularly eating foods with beta-carotene may help improve cognition in people over age 65. These same studies found that eating diets high in antioxidants appeared to be more effective than simply taking antioxidant supplements. This makes pickles an excellent resource for people looking to get more antioxidants naturally.

Aid Weight Loss

Cucumber pickles are a low-calorie food. Because of their high water content, they may help you feel fuller longer. Pickles also contain vinegar, which has been linked to reduced appetite as well. Vinegar may slow the rate at which your digestive system absorbs carbohydrates. This can also help reduce insulin spikes, keeping your energy levels stable and reducing the insulin drop that triggers hunger.

Potential Risks of Pickles

Because pickles may contain large amounts of sodium, you should consult with your doctor before significantly increasing how many pickles you eat. Consider the following before adding large amounts of pickles to your diet:

Blood Pressure Concerns

Pickles are very high in sodium because it’s an important part of the brining process. Consuming too much salt in your daily diet can contribute to high blood pressure. Anyone who is on blood pressure medication or looking to reduce their sodium intake should eat pickles in moderation or look for low sodium options.

Liver and Kidney Stress

Eating too much sodium can cause your kidneys and liver to work harder. Furthermore, the high blood pressure that often follows diets high in sodium puts even more stress on these organs. As a result, eating too many pickles may be risky for anyone with liver disease or kidney conditions.

Diets high in sodium may increase your risk of gastric cancer. High salt intake may damage your stomach directly, leading to cancer, or it may lead to infections and ulcers that eventually become cancerous.

Diets high in sodium may be connected to an increased risk of osteoporosis. If you are not getting enough calcium, high amounts of sodium can further leach the mineral out of your bones, leading to weaker bones and a risk of osteoporosis.

Show Sources

BMC Gastroenterology: “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.”

ESHA Research, Inc., Salem, Oregon.

Experimental and Clinical Sciences: “An update on the potential health benefits of carotenes.”

FoodData Central: “Cucumber pickles, dill.”

Harvard School of Public Health: “Antioxidants.”

International Journal of Obesity: “Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake.”

Journal of Nutrition: “β-Carotene, Carotenoids and the Prevention of Coronary Heart Disease.”

National Institutes of Health: “How the body regulates salt levels.”

PBS: History in a Jar: The Story of Pickles.”

World Journal of Gastroenterology: “Review of salt consumption and stomach cancer risk: Epidemiological and biological evidence.”