6 Health Benefits of Pickles

1. Good for gut health

Some pickles are fermented, while others are preserved in vinegar. If you choose fermented pickles, like traditional dill or kimchi-style, they can benefit your gut, as they contain probiotics, which support a healthy gut microbiome. “These beneficial bacteria may improve digestion, boost immunity, and even impact mood,” says René Ficek, RDN, a registered nutritionist, and the owner of Seattle Sutton’s Healthy Eating.

“True fermented foods typically contain substantial amounts of lactic acid producing probiotic bacteria,” adds Trista Best, a registered dietitian with The Candida Diet. These bacteria thrive during the fermentation process and give the fermented food its characteristic flavor. The pickles that are found in the refrigerated section are more likely to be fermented than those that are shelf stable. 

2. Packed with antioxidants and nutrients

“Cucumbers and other pickled vegetables contain vitamins and antioxidants, like vitamin K, which is important for blood clotting and bone health,” says Ficek. Some of these antioxidants include flavonoids and phenols. These properties can help to fight inflammation. Pickles are also rich in potassium, calcium, vitamin A, vitamin K and vitamin C. This makes them a great way to sneak in a dose of beneficial nutrients.

3. Can help you to stay hydrated

When we sweat, we release a lot of sodium and other electrolytes. “These nutrients are important to maintain adequate hydration and balance in the body,” says Best. Pickles, she explains, contain a fair amount of sodium and eating pickles after a high-intensity workout could ensure this delicate balance stays in check.

4. May help with muscle cramps

Have you heard of drinking pickle juice? It might not be as strange as it sounds. Some athletes drink pickle juice post workouts as a way to help them to rehydrate, replace lost electrolytes and ease muscle soreness. And research has found that pickle juice may even be more beneficial in relieving muscle cramps than plain old H20. 

5. May help to control blood sugar

Vinegar, a common pickling ingredient, has been linked to improved blood sugar control. “Studies suggest that consuming vinegar with meals may help reduce spikes of post-meal blood sugar, making pickles a potentially beneficial addition for individuals with insulin resistance,” says Ficek. Studies have found that having vinegar before a meal may help prevent post-eating blood sugar spikes, especially in people with diabetes.

6. A great low-calorie snack

Snacking in between meals can quickly add up, causing some people to pack on extra pounds. But pickles are extremely low in calories. One large pickle, for instance, has 16 calories. This makes them a great alternative to reaching for something like potato chips, French fries, or a muffin. They also come in different forms so you can tap into your cravings with a sweet pickle or savory side with a dill pickle.

One note about pickles

While pickles are generally a healthy food, they do have one caveat: Their sodium content. Keep in mind that they should be eaten sparingly, especially for those on low-sodium diets. “One serving can contain 10-15% of your recommended sodium intake, so I wouldn’t overdo it when it comes to pickles as that sodium can quickly add up,” says Shelley Balls, a registered dietitian nutritionist with Consumer Health Digest. So while they may make an excellent snack or a side dish to a healthy sandwich, you might not want to eat them every single day.