Health Nutrition & Diet Are Pickles Good for You? A Nutritionist Explains the Pros and Cons We share how fermented foods impact your gut microbiome. By Christina Manian, RDN Updated on June 12, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process In This Article View All In This Article Benefits Drawbacks Fermented vs. Pickled Pickle Juice Benefits Tips to Incorporate More Pickles Into Your Diet It’s tough to resist the salty, tangy crunch of a pickle—the perfect addition to a sandwich, tuna salad, or straight from the jar. But considering the ties between gut health and pickled or fermented foods, does this classic burger topper count as a gut-healthy pick? We asked a registered dietitian to explain how fermented foods impact our gut microbiome and whether pickles or the pickle juice itself are good for you or not. Amy Shapiro MS, RD, CDN, is a registered dietitian, nutritionist, and founder and director of Real Nutrition. Health Benefits of Pickles Some pickles are healthier than others. "[Fermented] pickles are a low-calorie food and rich in probiotics, which support a healthy balance of gut bacteria—a healthy gut microbiome is associated with improved digestion, reduced inflammation, and enhanced immune response," says Amy Shapiro, MS, RD, CDN. But not all pickles are fermented. Here are some additional nutritional facts to consider. Yulia Naumenko/Getty Images Support Blood Clotting When it comes to micronutrients, like vitamins and minerals, pickles have a lot to offer. One cup of kosher or dill pickles provides up to 45 percent of your daily needs of vitamin K, which plays an important role in blood clotting and healthy bone formation. Improve Hydration Levels Pickles provide some potassium, a mineral that’s super-important for fluid balance in the body. Potassium is an electrolyte, a category of minerals that support hydration, among other essential processes. Maintain Digestive Health Pickles are veggies, and all plant foods contain some fiber. This fiber helps maintain digestive regularity and can also aid in lowering cholesterol levels. Pickles are also a good source of immune-boosting vitamin C, and vitamin A for eye health (and more). When pickles are fermented (more on that below), they also provide probiotics that support the gut microbiome. The gut microbiome is a group of over a trillion microorganisms that live in our intestinal tract. These microorganisms—mainly including bacteria, but also some fungi and viruses—play a vital role in digestion as well as the absorption and creation of nutrients in the body. Drawbacks of Conventional Pickles Shapiro says that fermented pickles offer many health benefits and are typically lower in sodium content than conventional pickles. However, most store-bought pickles are high in sodium. Here's a closer look at the cons of consuming a lot of pickles, whether fermented or not. Low in Macronutrients The classic pickles we think of are made from cucumbers, so their nutrition profiles are quite similar. Cucumbers are full of plant compounds, including beta carotene, that are both potent antioxidant and anti-inflammatory agents. Pickles offer minimal value in the way of macronutrients, including protein, fat, and carbohydrates—the primary nutrients we need in the largest amounts—which translates to low-calorie content. Very High in Sodium A final micronutrient pickles deliver on—sadly, not in a good way—is sodium. Every day we need a small amount of sodium to carry out vital functions in the body. As a primary electrolyte, sodium plays a central role in fluid balance while also helping to transport oxygen and nutrients. However, we only need less than 500 milligrams (mg) of sodium per day to carry out these functions. Compare this to the 4,000 to 10,000 mg of sodium that many Americans consume each day. Depending on a variety of factors, a typical sodium recommendation is somewhere between 1,500 and 2,500 mg of sodium per day. One cup of pickles contains a staggering 1,200 mg of sodium, putting a large dent in a typical daily allowance of salt (unfortunately, it’s part of what makes them so delicious). "Commercially-prepared pickles are high in sodium and excessive sodium intake can contribute to high blood pressure, heart disease, and other health issues," says Shapiro. Might Contain Unhealthy Additives Some store-bought pickles may contain added sugars, artificial flavoring, preservatives, and other additives, which can contribute to excess calorie consumption and reduce their potential benefits. Because pickles contain minimal carbohydrates, some feel that they’re a great snack for those with diabetes or pre-diabetes since they won’t cause a spike in blood sugar. However, considering the sodium content and additives of this crunchy snack, and the fact that those with diabetes are at higher risk for heart disease and hypertension, that recommendation may not be all that sound Can Damage Your Teeth Too much acidity isn't good for any part of your body, especially your teeth. "Pickles, especially made with vinegar, can also be acidic, which may erode tooth enamel over time," says Shapiro of the effects of pickles on oral health. This is, of course, when large quantities of pickles are consumed. May Not Contain Probiotics Many pickles that you’ll find in the grocery store won’t be fermented and will rather be created using a brine—which means they don’t provide those good gut bacteria like fermented pickles do. A typical brine for pickles will include salt, vinegar, and water and may have additions of herbs, spices, and sugar. The salt and vinegar in the brine will offer preservation power and a tangy flavor, similar to fermentation, and the pickles themselves contain those micronutrients mentioned above, but they will not have the additional live probiotics formed during true fermentation. Pickled vs. Fermented Pickles You may have heard that pickled or fermented foods are extremely beneficial to our gastrointestinal (GI) health—so are pickles on this list of gut-healthy ingredients? It depends. One important, determining factor is how the pickle was made—mainly whether the pickle in question was made using the slow, natural process of fermentation (vs. being quick-pickled in a vinegar brine). Fermentation is a preservation method that’s been utilized for thousands of years by civilizations all over the world, with evidence of its use dating as far back as 10,000 BCE. In technical terms, fermentation occurs when microorganisms, like bacteria, conduct metabolic processes that create desirable changes in a food or beverage. These changes could be improving flavor, shelf life, or health benefits. The bacteria that do the work during fermentation will remain in the food or beverage, so when you consume it, you’ll be getting a dose of healthy bacteria (which your own body loves). To figure out which grocery store brands make their pickles via fermentation and which have been brined in vinegar, check the label for ingredients and any messaging that describes their pickling method. Seeing "vinegar" on the ingredient list is often a good indicator that they aren't fermented but pickled, getting their sour snap from the acidic vinegar, salt, and other flavorings. Some jars, like Krüegermann's Naturally Fermented Dills and Bubbies Kosher Dill Pickles, will proudly boast their slow-fermentation process with probiotics and won't have vinegar listed as an ingredient. These pickles develop their tangy tartness due to microbe activity that is the result of the process of fermentation. Pickle Juice Benefits Don't toss that pickle juice once you've finished off your pickles! There are health benefits beyond using pickle juice for cramps—including many of the same ones you'll get from eating the pickles themselves. If you want to try it, consider these benefits. Relieves Cramping One of the biggest benefits attributed to pickle juice is quick relief from muscle cramps during workouts. Drinking just 1/3 cup of pickle juice helped relieve muscle cramps more quickly than drinking water. Restores Electrolytes Pickle juice contains plenty of sodium and potassium, the key ingredients in specialized electrolyte drinks. (And pickle juice, which comes with your pickles, is a much cheaper alternative to sports drinks.) Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes Contains beneficial nutrients In addition to potassium and sodium, pickle juice can help you get reach your daily vitamin C goal—a cup of pickle juice contains 18mg of vitamin C, which is 30 percent of your recommended daily value. Improves your gut health Since your fermented pickles are soaking in the briny pickle juice, the same probiotics you'll find in your pickles will show up in your pickle juice as well, to help your gut biome with beneficial bacteria and microbes. Almost Hands-Free Dill Pickles Tips to Incorporate More Pickles Into Your Diet Pickles can be a tasty snack on its own, but if you want to ensure you get all the health benefits, you can get creative with incorporating it into other dishes. Try these ways to add pickles to your meals. Top off your burgers and sandwiches with them Include them on your snack boards Put them in your cornbread Chop them into salads Include them in grain bowls Branch out from pickled cucumbers to pickled onions, carrots, cabbage, or other veggies Use pickle juice as a marinade or in lieu of vinegar in a salad dressing Incorporate pickles or pickle juice into Bloody Marys or other savory cocktails Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. 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Foods. 2021;10(11):2861. doi:10.3390/foods10112861 MILLER, KEVIN C.1; MACK, GARY W.2; KNIGHT, KENNETH L.2; HOPKINS, J. TY2; DRAPER, DAVID O.2; FIELDS, PAUL J.3; HUNTER, IAIN2. Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans. Medicine & Science in Sports & Exercise 42(5):p 953-961, May 2010. | DOI: 10.1249/MSS.0b013e3181c0647e Pickle juice. FoodData Central. U.S Department of Agriculture.