Pickles, typically cucumbers preserved in brine or vinegar, can be a great low-calorie snack option if you’re looking to manage your weight. However, they’re not a magic bullet—their impact on weight loss is modest, and their high sodium content and lack of fiber could undercut their benefits.
Pickles are mostly water, so they have low energy density—in other words, they have few calories for their size. Dill or sweet pickle spears contain between 6-20 calories each. This means they can help you satisfy snack cravings while staying within your daily calorie target for weight loss.
Some pickles are made with a simple vinegar brine. But others are fermented, meaning bacteria, yeast, or other microorganisms are added to create acid and gases. The microbes in fermented pickles may support gut health.
One 2020 study found that eating fermented foods regularly may help improve your gut microbiome. A healthier gut microbiome has been linked to a lower risk of obesity, though direct evidence for pickles’ effect on weight loss is limited.
Traditional unsweetened dill pickles often have very few carbohydrates (less than 1 gram of carbs per spear) and almost no fat or protein. That can make them a suitable snacking option for people who are following lower-carb eating plans, which can lead to weight loss.
While pickles can be a smart snack choice, there are a few caveats to keep in mind:
- High sodium content: A single dill pickle spear can contain about 330 milligrams of sodium. It’s about 160 milligrams for a sweet pickle of roughly the same size. High sodium intake may lead to water retention and elevated blood pressure, which can put stress on your overall metabolic health.
- Not all pickles are fermented or probiotic: Many pickles are made using vinegar or are pasteurized (a process where disease-causing microorganisms are killed), so they don’t contain any probiotic bacteria that can help improve your gut health.
- Limited nutrient density: Pickles provide small amounts of some nutrients, including vitamin K. But in general, their macronutrient and micronutrient content is lacking compared to whole vegetables or other foods rich in protein and fiber. Relying on them heavily for snacking may leave gaps in your diet.
- Possible digestive discomfort: Research has shown that high sodium intake can lead to bloating, so eating too many pickles could cause uncomfortable gastrointestinal effects in some people.
If you’re looking to make pickles part of your weight management diet, here are some practical tips:
- Choose low-sodium varieties: Check the label and select pickles with less sodium per serving. A small, reduced-sodium dill pickle spear contains about 6 milligrams of salt, which is hundreds of mg lower than traditional dill pickles.
- Opt for fermented pickles: If you’re interested in a gut health boost, choose pickles that are fermented or contain live cultures. These are typically found in the refrigerated part of the produce section in grocery stores.
- Choose pickles over higher-calorie crunchy snacks: If you’re craving crunch and flavor, opt for pickles over snacks like chips, crackers, or dips. Pickle chips also pair well with carrots and hummus for a healthy snack.
- Pair with nutrient-dense foods: A few pickle spears are great for flavor. However, for a balanced snack or meal, pair them with protein, fiber-rich foods, and healthy fats. A lettuce wrap with pickles, cheese, and lunch meat is one option to try.
- Stay hydrated and monitor sodium intake: Since pickles are salty, make sure you’re drinking enough water, and keep an eye on your total daily sodium—especially if you have high blood pressure or kidney issues.
