Health benefits of pickles may include:
1. Supporting gut health
2. Improving the availability of nutrients
3. Acting as a source of protective antioxidant nutrients
4. Aiding in exercise recovery
5. Managing blood sugar levels
Discover our full range of health benefit guides, including the benefits of fermenting and top probiotic foods. Make your own using our recipe for dill pickled cucumbers.
Nutritional profile of pickled gherkins
Figures per 30g serving (about 1 pickle):
- 4 kcals / 18KJ
- 0.3g protein
- 0.0g fat
- 0.8g carbohydrates
- 0.7g sugar
- 0.5g fibre
- 33mg Potassium
- 0.52g salt
Are pickles good for you?
1. May support gut health
Including fermented foods like pickles in your diet may support the level and diversity of your beneficial gut bacteria, especially the lactic acid species. This may alleviate gut symptoms, including those related to inflammatory conditions and even constipation.
2. May improve the availability of nutrients
When we ferment foods, we help optimise their nutritional value. The action of the fermenting bacteria helps produce more vitamins and minerals, and makes these and other plant compounds more available for our body to absorb.
3. Source of protective antioxidant nutrients
Fruit and veg are valuable sources of protective nutrients – including beta-carotene and vitamin C – known as antioxidants. These help the body manage a damaging process called oxidation, which has been linked to a number of conditions, including cancer and diabetes.
Pickles are useful sources of these antioxidants, especially when combined with spices. Pickling liquid is also a rich source of water-soluble vitamins, including vitamin C – and, when spices like chilli, fenugreek and turmeric are included in the liquid, the vitamin C levels appear to be even better.
4. May aid exercise recovery
The solution or liquid that pickles are stored in – typically a combination of vinegar, water and salt – has become a health trend of its own. Drinking pickling liquid is believed to support hydration, alleviate muscle cramps and aid exercise recovery, which may be because of the sodium and potassium – both electrolytes that regulate body fluids and help our muscles work.
5. May help blood sugar balance
The vinegar used in some pickling liquids may help manage blood sugar levels. A number of studies support the idea that when included as part of a meal containing carbs, vinegar may improve glucose and insulin levels.
Are pickles safe for everyone?
Pickles are safe for most of us, but some people, such as those with a histamine intolerance, may experience side effects when consuming fermented pickles. Furthermore, if fermented foods are new to you or you’re not used to a fibre-rich diet, you may experience symptoms such as bloating and flatulence if you eat too many of them.
Pickles are high in salt, and for some people with a salt sensitivity, this may lead to elevations in blood pressure and a subsequent increase in the risk of heart attack and stroke. High salt levels may also lead to calcium loss from bones and possible kidney disease. What’s more, regularly eating a lot of salt and salty foods may lead to increased risk of stomach cancer. For these reasons, pickles should be eaten in modest amounts.
Overall, are pickles good for you?
Pickles offer some health benefits. As they are made using vegetables, they provide some antioxidant nutrients. If they’ve been fermented, they may benefit gut health as well. That said, they are high in salt and, as a result, should be enjoyed in moderation as part of a varied, balanced diet.
Enjoyed this? Now read:
How to ferment vegetables
Healthiest fermented foods
Health benefits of sauerkraut
Health benefits of kimchi
How does diet affect gut health
This article was created by Kerry Torrens in January 2025.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition_
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