Pickles Make Every Sandwich Taste That Much Better—and They’re Pretty Good for You, Too

We talked to a dietitian to get the lowdown on pickles, including their nutritional profile, how they're made, and how to best enjoy them. And don't worry, pickle lovers—you're going to like what you learn.

What are pickles?

Pickles are any vegetables that have been preserved in a salt water or vinegar brine. Pickles are often made with cucumbers, but you can pickle just about any vegetable, including green beans, jalapeños, onions, carrots, asparagus, avocados, and more.

In case you haven't been up close and personal with the pickle making process, here's how it's typically done: Cucumbers are put in a big mason jar with water, lots of salt, vinegar, and the spices of your choice (though garlic and dill are popular ones). Then, you let them soak for at least three days, and your cucumbers have metamorphosed into beautifully crisp pickles.

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Pickle nutritional facts

According to registered dietitian and nutritionist Maya Feller, RD, CDN, (cucumber-based) pickles are a great source of vitamin K (critical for helping your blood clot and supporting bone health), with one cup of dill pickles providing nearly 70 percent of the recommended daily intake. "The micronutrient profile of pickles is relatively similar to that of cucumbers—containing vitamins A, C, and multiple B vitamins, as well as calcium, potassium, and fiber, although in relatively low amounts," she says.

Nutrition facts of dill pickles per 100-gram serving:

• Fiber: 1 gram
• Protein: 0.48 grams
• Carbohydrates: 2 grams
• Sugar: 1.28 grams
• Calcium: 54 milligrams
• Potassium: 112 milligrams
• Sodium: 808 milligrams
• Vitamin C: 2.1 milligrams
• Vitamin K: 16.8 micrograms
• Vitamin A: 4 micrograms

Fermented pickles vs. pickles

Since pickles are just cucumbers (or other veggies) that have gone through the process of being pickled, their nutrient profile is dependent on the specific pickling process used, says Feller.

"One method is through fermentation, where cucumbers or other vegetables are soaked in a salty brine resulting in a bacterial breakdown of sugars that produce the characteristic sour, tangy flavor of pickles," she says. The pickles have to sit in the brine for weeks, per the University of Minnesota, in order for the bacteria to break down and preserve the food.

"The other method of pickling is soaking the cucumber in vinegar," says Feller. If that vinegar has a "mother"—the slimy blob of sediment found in vinegar bottles that's composed of bacteria that feed on alcohol—it will be fermented, says Feller. If not, the cucumber will not be fermented. Typically, store-bought, shelf-stable pickles are vinegar pickles without any probiotic benefits (more on this below).

5 health benefits of pickles

1. They're often probiotic

As previously mentioned, many pickles are a fermented food, meaning they're high in probiotics and good for your gut. During the fermentation process, the sugars in the vegetable are broken down and turned into lactic acid, which holds the probiotic benefits. By now, you likely know that a happy gut means happy everything: The microbiome is ground zero for not only digestion but also your immune system and overall well-being.

2. They support eye health

If you tend to work on a computer all day or engage in another potentially eye-straining activity frequently, incorporating pickles into your diet could do you some good. They're high in vitamin A, which is linked to supporting healthy vision. As an added bonus, vitamin A is good for your immune system, too.

3. They help keep bones strong

Besides vitamin A, pickles also contain vitamin K, which has been connected to helping prevent osteoporosis because of its ability to regulate calcium levels. In fact, vitamin K deficiencies are linked to poor coagulation and weakened bones.

4. They can reduce muscle cramps

Wondering what to do with pickle juice that's leftover? Drink it! According to a small study published in 2022, participants who drank pickle juice had shorter muscle cramps than participants who drank water; this is in large part due to the salt in the brine. So, what makes this an effective muscle cramp cure? Taking in moderate levels of sodium can help with muscle contractions, as it can help prevent electrolyte imbalances.

5. They can potentially help soothe a sore throat

Some doctors recommend drinking pickle juice for sore throats. “Any time you have a solution that is more concentrated than the fluid in our tissues, such as salt or sugar, it reduces the inflammation by drawing the water out,” Linda Yancey, MD, infectious disease specialist at Memorial Hermann Health System in Houston, Texas, previously shared with Well+Good.

Is it healthy to eat pickles daily?

Although consuming pickles daily in moderation is generally considered safe, it may cause some adverse effects for some folks. Pickles contain around 808 milligrams of sodium per 100-gram serving; the American Heart Association recommends capping sodium intake at 1,500 milligrams a day. That high sodium content means it's not ideal for folks who have hypertension. Consuming lots of high-sodium foods can cause also water retention, which may impact cardiovascular health or cause bloating and discomfort. People who take blood clotting medication might also want to be careful about their pickle intake due to the high vitamin K content.

Are store-bought pickles healthy?

Yes, store-bought pickles are healthy—but some types offer more benefits than others. The key is to buy the ones in the refrigerated section over the ones on the store shelves. Pickles made to be left on store shelves are typically made with vinegar, which kills bacteria to help them last longer and thus may deplete most of their gut-healthy benefits. (They often tend to have more sodium too.) By opting for refrigerated ones—or, even better, some of the best fermented pickles available—you're more likely to reap all the good perks.

What is the best way to eat pickles?

Of course, you can eat pickles straight from the jar, or slap them on a sandwich, burger, hot dog, or the like. But there are more creative ways to serve pickles, too. "Cornichon [pickles]—also known as gherkins—are the small pickles that are often found on charcuterie boards alongside different meats and cheeses and often served with fondue, or raclette in Switzerland [aka, melted cheese]," Feller says. "These small but mighty pickles feature a blend of spices including tarragon, cloves, garlic, onions, peppercorns, and dill, and provide a flavorful crunch," she says.

A popular French dish utilizing cornichons is the "rich and flavorful" sauce Gribiche, says Feller. "A combination of pickled cucumbers, hard boiled eggs, white wine vinegar, capers, and an herb blend, this dish goes well with potatoes or served over a spring vegetable," she adds.

Another way to serve pickles is to make a popular Korean dish called oi-sobagi, which consists of stuffed cucumber kimchi. "[It's] a delicious addition to any summer barbecue," Feller says. "The kimchi paste is traditionally prepared with chili flakes, fish or anchovy sauce, garlic, ginger, chives, and Korean radish."

Finally, Feller recommends trying Haitian pikliz if you're looking for other things to pickle. "They're a vibrant and fiery side to any dish—I love them with Haitian black rice, beans, and avocado," she says. "Traditionally, they are prepared with cabbage, carrots, Scotch bonnet peppers, shallots, thyme, cloves, and lime juice marinated in white vinegar for about one week. The assortment of flavors provides a perfect balance between pickled vegetables and heat."

Quick pickle brine recipe

Makes four 12- to 16-ounce jars

Ingredients
1 tbsp allspice
1 tsp black peppercorns
1 tbsp whole mustard seeds
1 tsp celery seeds
4 garlic gloves, smashed
7 to 10 whole okra
1 sweet onion, quartered
1 cup green beans
3 kirby cucumbers, cut into 1/2-inch-thick rounds
4 cups vinegar
4 cups boiling water

1. In a small bowl, to make the dry mixture, combine the allspice, peppercorns, mustard seeds, and celery seeds.
2. Into each of 4 (12- to 16-ounce) heat-proof jars, add one teaspoon of dry mixture.
3. Add 1 garlic glove to each jar.
4. Fill one jar with okra, one with onion, one with green beans, and one with cucumbers.
5. Fill each jar with the vinegar and water mixture up to three-quarters full. Cover and let stand for 30 minutes, or until room temperature, then refrigerate for 24 hours. Store refrigerated for up to 2 months.

Excerpt from The Southern Comfort Food Diabetic Cookbook: Over 100 Recipes for a Healthy Life, by Maya Feller, MS RD CDN, published by Rockridge Press. Copyright © 2019 by Callisto Media, Inc. All rights reserved.