Are Pickles Beneficial for Your Health? A Nutritionist Weighs in on the Advantages and Disadvantages

It’s hard to resist the crisp, savory bite of a pickle—the ideal complement to a sandwich, tuna salad, or simply enjoyed straight from the jar. But with the connection between gut health and pickled or fermented foods, do these classic burger garnishes contribute positively to your gut health? We reached out to a registered dietitian to explain how fermented foods affect our gut microbiome and whether pickles—or their juice—are truly beneficial or not.

Nutritional Perks of Pickles

Some types of pickles are more beneficial than others. "[Fermented] pickles are low in calories and packed with probiotics that help maintain a healthy gut bacteria balance—something that’s linked to better digestion, less inflammation, and stronger immune function," shares Amy Shapiro, MS, RD, CDN. However, not all pickles are fermented. Here are some additional key nutritional details to consider.

Aid in Blood Clotting

Pickles are packed with valuable micronutrients like vitamins and minerals. A single cup of kosher or dill pickles can provide up to 45% of your daily requirement for vitamin K, a nutrient essential for proper blood clotting and maintaining strong bones.

Boost Hydration

Pickles offer a source of potassium, a vital mineral that helps regulate fluid balance within the body. As an electrolyte, potassium plays a key role in maintaining hydration and supporting other crucial bodily functions.

Support Digestive Wellness

Pickles are made from vegetables, which naturally contain fiber. This fiber plays a role in promoting digestive health and can help reduce cholesterol levels. In addition, pickles provide a good amount of immune-boosting vitamin C and vitamin A for eye health, among other benefits.

When pickles undergo fermentation (more details on that later), they offer beneficial probiotics that contribute to the health of the gut microbiome. The gut microbiome consists of trillions of microorganisms living in the intestines, including bacteria, fungi, and viruses. These microbes are crucial for digestion and the absorption and production of essential nutrients in the body.

Drawbacks of Standard Pickles

According to Shapiro, fermented pickles bring numerous health advantages and generally contain less sodium than regular pickles. However, many commercially available pickles are high in sodium. Let’s take a closer look at the potential downsides of consuming pickles, whether they’re fermented or not.

Low in Key Macronutrients

The familiar pickles we know are derived from cucumbers, which means their nutritional content is quite similar. Cucumbers are rich in plant compounds like beta-carotene, which function as strong antioxidants and anti-inflammatory agents. However, pickles don’t offer much in terms of macronutrients such as protein, fat, or carbohydrates—the essential nutrients we need in the greatest amounts—making them a low-calorie snack.

Extremely High in Sodium

One final micronutrient found in pickles—unfortunately not in a beneficial way—is sodium. While our body requires a small amount of sodium daily for important functions, such as fluid regulation and the transport of oxygen and nutrients, we only need less than 500 milligrams (mg) of sodium each day. In comparison, many Americans consume between 4,000 and 10,000 mg of sodium per day. As a key electrolyte, sodium plays a crucial role, but too much can be harmful.

Typically, the recommended daily sodium intake is between 1,500 and 2,500 mg. Just one cup of pickles contains an overwhelming 1,200 mg of sodium, significantly impacting a typical salt allowance (and, of course, contributing to their delicious taste). "Commercially-prepared pickles are high in sodium, and excessive intake can lead to high blood pressure, heart disease, and other health problems," says Shapiro.

May Contain Unhealthy Additives

Some commercially-made pickles may have added sugars, artificial flavoring, preservatives, and other additives, which can contribute to excess calorie intake and diminish their health benefits.

Because pickles are low in carbohydrates, some believe they make an ideal snack for individuals with diabetes or pre-diabetes since they won’t trigger blood sugar spikes. However, considering their high sodium content, additives, and the increased risk of heart disease and hypertension in diabetics, this recommendation might not be the best choice.

Can Harm Your Teeth

Excessive acidity can be damaging to your body, particularly your teeth. "Pickles, especially those made with vinegar, can be acidic, and over time, they may erode tooth enamel," says Shapiro, discussing the impact of pickles on oral health. This is especially true when large amounts of pickles are consumed.

May Lack Probiotics

Many pickles found in stores are not fermented but made using a brine, meaning they don't contain the beneficial gut bacteria associated with fermented pickles. A typical brine includes salt, vinegar, and water, with possible additions of herbs, spices, and sugar. While the salt and vinegar help preserve the pickles and give them a tangy taste, similar to fermentation, they won't contain the live probiotics formed through true fermentation.

Pickled vs. Fermented Pickles

You might have heard that fermented or pickled foods are great for our digestive health—so, do pickles fall under this category of gut-friendly foods? It depends. A key factor in determining this is the method used to make the pickle—specifically, whether it's made through the slow, natural process of fermentation or the quicker vinegar brining process.

Fermentation is an ancient preservation technique used by cultures worldwide, with traces of its use going back as far as 10,000 BCE. Technically, fermentation happens when microorganisms, like bacteria, carry out metabolic processes that produce beneficial changes in food or drink. These changes can enhance flavor, shelf life, or health benefits. The bacteria responsible for fermentation stay in the food, so when consumed, you ingest these beneficial bacteria, which your body welcomes.

To determine whether store-bought pickles are made through fermentation or simply brined in vinegar, check the ingredient list and any messaging about the pickling process. If you see 'vinegar' mentioned, it likely means the pickles are not fermented but have been pickled, gaining their sourness from the vinegar, salt, and other flavorings.

Benefits of Pickle Juice

Don’t throw away that pickle juice once you finish the pickles! There are health benefits to drinking pickle juice, many of which are similar to the benefits of eating the pickles themselves. Consider these advantages if you're thinking about trying it.

Helps Relieve Cramping

One of the most praised benefits of pickle juice is its ability to quickly relieve muscle cramps during exercise. Just 1/3 cup of pickle juice has been shown to reduce muscle cramps faster than drinking water.

Replenishes Electrolytes

Pickle juice is rich in sodium and potassium, which are the primary components found in electrolyte drinks. Plus, pickle juice, which you get with your pickles, is a far cheaper alternative to commercial sports drinks.

Provides Essential Nutrients

Along with potassium and sodium, pickle juice also helps you meet your daily vitamin C intake. A cup of pickle juice contains 18mg of vitamin C, which accounts for 30 percent of your recommended daily value.

Enhances Your Gut Health

As your fermented pickles soak in the flavorful briny pickle juice, the same beneficial probiotics found in the pickles also make their way into the juice. This supports your gut biome by introducing healthy bacteria and microbes.

Ideas for Adding More Pickles to Your Meals

Pickles make a great snack on their own, but to maximize their health benefits, try getting creative by adding them to various dishes. Here are some suggestions to incorporate them into your meals.

• Top your burgers and sandwiches with them
• Serve them on your snack platters
• Incorporate them into your cornbread
• Chop them up and add to your salads
• Mix them into grain bowls
• Try pickled onions, carrots, cabbage, or other vegetables instead of just pickled cucumbers
• Use pickle juice as a marinade or swap it for vinegar in a salad dressing
• Add pickles or pickle juice to Bloody Marys or other savory cocktails