With the arrival of warmer weather, many individuals eagerly anticipate BBQs, cookouts, block parties, beach outings, crawfish boils, and any other opportunity to gather with loved ones and indulge in delectable food. Amidst the diverse array of culinary delights at these summer-inspired gatherings, there’s a ubiquitous star: pickles. This tangy and salty treat seamlessly complements favorites like fried chicken sandwiches, burgers, hot dogs, or deli subs. Moreover, they are a convenient on-the-go snack. Nevertheless, despite being crafted from cucumbers and appearing to be a health-conscious choice, some people still ponder the actual health benefits of pickles.
Pickles are created through a straightforward process that involves immersing cucumbers in an acidic liquid, most commonly vinegar, and salt. Additional flavorings may be introduced as well. While cucumbers are the quintessential pickle base, other vegetables and fruits can also undergo the “pickling” process. Given the intricacies of pickle preparation, many individuals are left curious about how the vinegar and salt may influence the nutritional profile of this snack.
According to data from the USDA, a 100-gram serving of pickles provides the following nutritional values:
- Calories: 14
- Fat: 0.43 grams
- Carbohydrates: 1.99 grams
- Sugar: 1.2 grams
- Fiber: 1 gram
- Protein: 0.48 grams
- Sodium: 808 milligrams (equivalent to 35.13% of the daily recommended intake)
- Calcium: 54 milligrams (equivalent to 4.15% of the daily recommended intake)
- Magnesium: 7.1 milligrams
- Potassium: 112 milligrams (equivalent to 2.38% of the daily recommended intake)
- Vitamin C: 2.1 micrograms
- Vitamin K: 16.8 micrograms (equivalent to 14% of the daily recommended intake)
It’s evident that pickles do offer some essential vitamins and minerals, and they are low in calories, fat, and carbohydrates.
However, when it comes to concerns about their potential health impact, pickles are not entirely exempt, particularly in relation to their high sodium content. According to the FDA, the recommended daily value for sodium is less than 2,300 milligrams per day, and just a 100-gram serving of pickles accounts for over 35% of this recommended daily intake. This high sodium content can be a concern for individuals who need to monitor their salt intake, as excessive sodium consumption can be linked to health issues like high blood pressure.
1) Pickles help you meet your daily vegetable needs
Since pickles are made from cucumbers, their nutritional value is quite similar to that of cucumbers. Lauren Manaker, MS, RDN, a registered dietitian and author of books like “The First Time Mom’s Pregnancy Cookbook” and “Fueling Male Fertility,” points out that pickles can be a valuable addition to your diet to incorporate a few extra servings of vegetables into your daily routine.
Manaker explains, “Most Americans are not consuming an adequate amount of fruits and vegetables daily, and given that pickles are derived from cucumbers, incorporating them into your snack choices from time to time can help individuals meet their vegetable intake requirements and also provide a source of essential fiber.”
It is crucial to ensure you consume enough vegetables for several reasons, including reducing the risk of cardiovascular disease, lowering the risk of diabetes, and potentially decreasing the risk of certain types of cancers.
However, it’s important to note that pickles are typically higher in sodium compared to fresh cucumbers. Consequently, they should not be your sole source of vegetables. Nonetheless, when you’re in need of a quick and convenient snack option, pickles can serve as a helpful choice to add some extra veggies to your diet.
2) They may help support your gut health
While not all pickles undergo a fermentation process, some of them do, and this fermentation can result in a food product that contains live probiotics. Probiotics are beneficial bacteria that can help combat harmful bacteria and contribute to a healthier balance in your gut microbiome. Fermented foods like yogurt, kefir, sauerkraut, and certain brands of pickles are good sources of probiotics.
Lauren Manaker, MS, RDN, emphasizes that consuming fermented foods, including select pickles, can potentially support gut health and foster a more diverse and balanced gut microbiota.
Furthermore, research has indicated that probiotics may have additional benefits, such as aiding in healthy weight management and enhancing immune system function.
According to Lisa Young, PhD, RDN, author of “Finally Full, Finally Slim” and a member of the Medical Expert Board, the probiotics found in fermented pickles can also help reduce the risk of digestive disorders and infections. This highlights the potential health advantages of incorporating fermented pickles and other probiotic-rich foods into your diet.
3) They may help support weight loss
Another appealing feature of pickles is their low calorie content. With an average of only about 12 calories per serving, it’s challenging to find many snack options that are both flavorful and so low in calories.
Lisa Young, PhD, RDN, points out that in comparison to various other snack choices, pickles are generally low in calories. This makes them a favorable option for individuals focused on weight loss or those aiming to reduce their calorie intake.
However, it’s important to recognize that the health benefits of pickles can vary based on your specific nutritional requirements. If you are monitoring your calorie consumption, pickles can be an excellent choice. However, if you are concerned about sodium levels or require a higher-protein snack, you may want to explore alternative snack options that better align with your dietary needs.
4) They promote bone health & blood clotting
In addition to their low calorie content, pickles also provide certain essential minerals and vitamins that support various bodily functions. For example, a serving of pickles contains approximately 16.8 micrograms of vitamin K, a nutrient that Lisa Young, PhD, RDN, notes is “essential for bone health and blood clotting.”
While a single serving of pickles may not provide your entire daily requirement of vitamin K, as adults typically need to consume between 90-120 micrograms per day, including a pickle (or a few) as a mid-afternoon snack or a small side with your lunch sandwich can offer a valuable boost of this important vitamin. It’s a convenient and tasty way to increase your vitamin K intake and support your bone health and blood clotting processes.
5) They support immune function
Lisa Young, PhD, RDN, underscores the overall health benefits of pickles, emphasizing that they can contribute to your essential nutrient intake required for maintaining good health. While the amounts of certain vitamins and minerals in pickles may be relatively modest, they still offer valuable contributions to your overall daily nutrient intake.
For example, pickles contain small amounts of vitamin C, potassium, calcium, and magnesium. Vitamin C is known for its role in boosting immune function, while potassium is involved in regulating fluid balance and controlling blood pressure. While the individual servings of these nutrients in pickles may not be significant, incorporating foods like pickles that contain these helpful nutrients can contribute to your overall daily nutrient intake, helping you meet your nutritional needs over time.