Here's why pickles are better for your health than you might think

When it comes to summer picnic toppings, it's hard to beat the popularity of pickles. The global pickles and pickle product market was valued at more than $13 million in 2022, according to one analysis, and is projected to reach more than $18 million by 2031. 

Coming in varieties such as dill, kosher, sweet, spicy, sour, Gherkin, cornichons, and bread and butter, pickles are enjoyed whole, sliced or diced. "They add a unique flavor and a crunchy texture to any number of foods," says Leslie Bonci, a sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice.

You'll find them chopped or sliced atop burgers, hot dogs and deli sandwiches; and they are in a range of recipes and dishes including pasta salad, chicken salad, potato salad, pickle bread, tartar sauce, dips, pickle butter and, of course, fried pickles. "Pickles are delicious by themselves and are a great addition to a cheese and charcuterie plate," says LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles.

What are pickles? 

Though technically a fruit because they are made from seed-containing cucumbers, pickles are commonly classified and referred to as vegetables. They are made by soaking cucumbers "in a brine solution made of vinegar, salt and spices and fermenting them," says Weintraub.

She explains that a pickle's flavor is decided by the ingredients it soaks in. Likely the most famous variety are dill pickles, which are soaked in a brine containing vinegar, salt and dill. Sweet pickles are made the same way but also have a bit of sugar mixed in. Bread and butter pickles are a type of sweet pickle but have extra ingredients added into the brine such as bell peppers, mustard seeds or onions. Spicy pickle varieties can be similar but also have red pepper flakes, other spices or garlic added in. 

Pickle varieties such as Gherkins and cornichons can be prepared the same way, but are distinct because they are made from younger and smaller-than-average cucumbers - making them ideal for cutting into spears or as garnishes for cocktails and charcuterie boards. 

While cucumbers are the most well-known pickled produce item, other foods such as green beans, beets, peppers, onions, zucchini, carrots, radishes, squash, turnips and asparagus are also commonly pickled. 

Are pickles good for you?

While the overall nutritional value of pickles depends, in part, on which ingredients have been added to the brine the cucumbers soak in, pickles are generally healthy and are often recommended by nutritionists. "Pickles are made from cucumbers, which is a surprisingly nutritious fruit," says Katherine Tallmadge, a nutrition author and registered dietitian at Personalized Nutrition.

Indeed, cucumbers contain protein, dietary fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, folate and vitamin C, per the U.S. Department of Agriculture. "Pickled cucumbers are also an excellent source of cucurbitacins, which have been shown to have significant antioxidant and anti-inflammatory effects," says Tallmadge. 

She adds that they are also very low in calories - an 8” cucumber has just 45 calories - and have a 96% water content, "making them an excellent food contributing to weight loss and maintenance," she says.

Bonci points out that pickles are a good source of vitamin K and beta-carotene as well, which can boost bone and immune health, reduce blood clotting, and protect cells from damage. And because many pickles are fermented, "they can be good sources of probiotics, which help with digestive health," she says. "Some of my athletes also swear by pickle juice to help with muscle cramping during exercise." 

Some of the other ingredients used in some pickle varieties such as peppers, dill and onions are also nutritious. "And vinegar is an essential ingredient in pickling and has a whole host of health benefits on its own," says Tallmadge. Among them are vinegar's antibacterial and antioxidant properties; and it can be useful in improving cholesterol and blood sugar levels, she explains.  

Can you eat pickles every day?

Despite so many benefits, pickles do have some downsides. "People on a low-sodium diet may need to be careful with the portion size of pickles eaten as they can be high in salt," says Weintraub. This can be because cucumbers naturally contain sodium - over 6 milligrams in a single cucumber - but mainly because salt is usually added to the brine that pickles soak in. 

Too much salt in one's diet can raise blood pressure and contribute to kidney dysfunction or heart disease. 

Tallmadge says there aren't downsides to eating vinegar-cured pickles, but echoes that other varieties should be enjoyed in moderation. "Sweet pickles or bread and butter pickles, for instance," she says, "may not only have a lot of sodium but can be high in sugar - and calories."