Are Pickles Good for You?

Are Pickles Good for You?

Are pickles good for you? The answer might surprise you! In this blog post, we're going to dive deep into the world of pickles!

The Art of Pickling

Pickles have tickled the palates of people across the world for centuries! But have you ever wondered how these tangy, crunchy delights come into existence? Well, they are a product of an age-old method known as pickling.

Pickling is a technique that dates back 4,000 years. It's one of the earliest known forms of food preservation. This process utilizes either vinegar or brine (salt water) to extend a food's shelf life and enhance its flavor.

Pickles, as we know them, are made from cucumbers soaked in a brine or vinegar solution containing herbs and spices. The cucumbers undergo a process called fermentation where natural microbes present in the food and environment convert the cucumber's sugars into lactic acid. This natural preservative inhibits the growth of harmful bacteria, ensuring that your pickles stay fresh over a long period.

But the billion-dollar question we are here to answer is, "Are pickles good for you?" Let’s delve into the science and separate the facts from the myths.

Are pickles good for you?

On the surface, pickles might seem like a low-calorie dream come true. A whole dill pickle has merely 15 calories and less than 2 grams of carbohydrates. Isn't that the perfect snack for someone who's watching their waistline?

But if you are a health maven, you already know calories and carbs don't tell the complete nutritional story. Also, you need to consider the sodium level. A single dill pickle can contain a whopping 561mg of sodium. That's roughly 25% of an adult's daily recommended sodium intake!

Now, even though we associate sodium intake with increased blood pressure and heart disease risk, it's essential for bodily functions like nerve transmission, muscle contraction, and maintaining the balance of fluids in our bodies. The key here is moderation.

Unravelling the Nutritional Facts

Looking beyond calories and sodium, pickles come loaded with various minerals and vitamins, including vitamin K, vitamin A, and the B-vitamins. Vitamin K plays a fundamental role in bone health and blood clotting, while B-vitamins aid in metabolism and red blood cells' production.

Furthermore, pickles are a prime source of antioxidants, particularly beta-carotene, which gets converted into vitamin A in the body. These antioxidants fight free radicals and promote overall health by reducing inflammation and protecting against chronic diseases.

Pickles are also rich in probiotics - the good bacteria that thrive in your gut. Consuming fermented foods like pickles can help populate your gut with beneficial bacteria, improving digestion, boosting immunity, and even enhancing mental health.

One should note that while all these benefits are true, they vary widely depending on how the pickles are prepared. For instance, commercially prepared pickles are often pasteurized, a process that kills much of the beneficial bacteria. Additionally, sweet pickles or bread and butter pickles, are loaded with sugar and doesn't hold as many nutritional benefits as their sour, fermented siblings.

So, are pickles good for you? The answer is not a straightforward 'yes' or 'no.' Like most foods, pickles have their positive and negative aspects. They are low in calories, rich in probiotics, and packed with vitamins. However, they also have a high sodium content which can be a concern for those with high blood pressure. Therefore, while it's fine to include pickles in your diet, they should be consumed in moderation, and you might want to choose those made traditionally using natural fermentation.

Exploring Other Pickled Delights: Are Pickled Onions Good for You?

Let's move onto another popular pickled produce: onions! A staple in many cuisines worldwide, pickled onions bring a zesty, sweet, and sour twist to any meal. But, are pickled onions good for you nutritionally?

The Incredible Edible Pickled Onion

Just as with pickles, pickled onions’ health benefits are abundant but come with a few caveats.

Are pickles good for you? Are pickled onions good for you?

A single medium pickled onion comes with approximately 5 calories and 1 gram of fiber, making it a guilt-free, fiber-rich snack. This fiber helps to keep your digestive system running smoothly and has been linked to promoting heart health by reducing ‘bad’ LDL cholesterol levels.

Due to the pickling process, pickled onions are also a source of probiotics, aiding digestion and enhancing immunity much like their pickle counterparts. Furthermore, these tangy bites are rich in vitamin C - a potent antioxidant that plays a crucial role in maintaining skin health and boosting immunity.

Pickled onions also contain small amounts of calcium and iron. The latter is necessary for the production of red blood cells, while the former is essential for strong bones and teeth.

However, it would be remiss not to mention the potential downsides. Similar to pickles, pickled onions have a significantly high sodium content - roughly 570mg per medium onion. This is something to watch out for, especially for those on a low-sodium diet.

The Sugar Dilemma

Another point to consider is sugar. Many commercially pickled onions contain added sugar to offset the vinegar's acidic taste. Consuming excess added sugars can lead to weight gain and other health problems like heart disease and type 2 diabetes. As with pickles, moderation is key, and checking your food labels is crucial to avoid hidden sugars.


So, are pickled onions good for you? They indeed come with a host of benefits, including being low-calorie, rich in fiber, and providing a decent amount of vitamin C. Still, it's important to keep an eye on the sodium and sugar content.

As we've seen with both pickles and pickled onions, pickled foods can be a flavorful, nutrient-rich addition to your diet but are best consumed in moderation due to their high sodium content and potential for added sugars.

Using a tool like SnapCalorie can assist you in keeping track of your daily nutrient intake, ease recipe planning, and take the guesswork out of meals. Whether you're pickling your own vegetables or enjoying store-bought varieties, use our app to ensure balanced nutrition that serves your health and satisfies your palate!

Want more food tips? Check out "What is Kefir? Is Kefir good for you?"

Sign-up for updates!