You might have seen videos on social media touting the health benefits of pickles. Fans are raving how some jars of pickles are labeled as “zero-calorie foods”, suggesting they are ideal for weight loss. One TikTok post even calls pickles “the ultimate calorie deficit snack.” But is there any health basis to the claim? And can they really help you shed pounds? We talked to top nutrition experts to find out if pickles are really good for you—especially when it comes to weight loss.
Are pickles good for weight loss?
“Eating pickles in place of other higher calorie foods can be a good way to reduce overall caloric intake,” explains Michelle Schoffro Cook, PhD, DNM, bestselling author of 25 books, including 60 Seconds to Slim and The Cultured Cook. But pickles aren’t a magical food that will work like a diet pill or an overnight fat-loss fix. That said, they do contain several beneficial factors that can help during a healthy weight-loss journey. (More on that below)
- Yogurt (14%)
- Smoothies (16%)
- Soup (51%)
- Potatoes (18%)
Are pickles good for you? Pros and cons for weight loss
Here we break down the facts about the health benefits of pickles and how they can support a healthy weight.
Pro: Pickles are low-calorie and low-carb
There’s a lot going for pickles. They’re low-cal, usually running just 5 to 10 calories per spear. And they’re naturally low fat and low carb, making them compliant for keto diets. A Reddit group for keto dieters even refers to pickles as a “keto-er’s best friend.” That said, always check food labels for added sugar.
Pro: Pickles help manage blood sugar
The vinegar brine used to make pickled cucumbers is known to reduce blood sugar spikes. And maintaining healthy blood sugar levels is a key factor in preventing diabetes and weight gain. Just 1 Tbs. daily of acetic-acid-rich vinegar is all you need to improve satiety by 144 percent, lower blood sugar by up to 30 percent and reduce a fat-storing insulin spike by as much as 20 percent, according to research published in the European Journal of Clinical Nutrition.
Pro: Pickles prevent dehydration
In addition to containing antioxidants like beta carotene, “pickles are a natural source of electrolytes, particularly sodium and potassium,” says Ann Louise Gittleman, PhD, CNS, the bestselling author of more than 36 books including The Fat Flush Plan. Their electrolytes help with hydration by replacing lost minerals from sweat that can trigger dehydration.
What’s more, the high water content in cucumbers also carries over into the pickled form, making pickles a hydrating food. Bonus: Electrolytes also support the body during post-workout recovery and prevent muscle cramps.
Pro: Pickles curb cravings
The tangy, tart taste of a pickle activates our taste buds in a powerful way. Gittleman says, “Savoring a pickle was a trick I learned when I was Director of Nutrition at the Pritikin Center. I found something sour would take away the need for something sweet with empty calories.” To this day, she calls it her “pickle prescription.” So remember: “When you crave something sweet, satisfy that craving with something sour.”
“Eating fermented pickles on a daily basis can help reset the gut to eliminate harmful microbes linked to weight gain.” — Michelle Schoffro Cook
Pro: Pickles improve gut health
The fermentation process that transforms cucumbers into pickles delivers helpful probiotics that boost healthy bacteria in our bellies. These good gut bugs break down hard-to-digest foods, strengthen the gut lining and trigger metabolism-boosting chemicals inside the body.
A 2023 study in the International Journal of Molecular Sciences found that regularly eating fermented foods was linked with improved digestion, immunity and weight loss. Schoffro Cook adds, “Eating fermented pickles on a daily basis can help reset the gut to eliminate harmful microbes linked to weight gain and restore the gut microbiome to one that more closely resembles that of thin peoples.’”
Con: Pickles can be high in salt
We’ve heard about the pluses around eating pickles. But there remains one key concern. According to the American Heart Association, adults should limit themselves to no more than 1,500 mg of sodium per day. And one dill pickle can have anywhere from 500 to over 1,000 mg of sodium, which means snacking on one can take up most (if not all) of the recommended daily allowance of sodium.
What to look for when buying pickles
Look for low-sodium pickle varieties. “Be sure to choose pickles that are free of sugar, as most aren’t,” adds Schoffro Cook. “For the best results, choose naturally fermented pickles that have not been pasteurized, since they contain loads of beneficial microbes, including strains that have been linked to weight loss and slimming.” One to try: 365 Organic Dill Pickles Reduced Sodium on Amazon, with 130 mg of sodium.
How to make your own pickles for weight loss
For an even healthier pickle option, try Gittleman’s simple Fat Flush Sour Pickle recipe. She recommends eating three medium dill pickles per day paired with a healthy whole-foods diet to promote weight loss.
Recipe: In a glass mason jar or medium-sized bowl, blend 8 cucumbers (cut into spears), 1 cup apple cider vinegar, 1 clove garlic (minced), 2 tsp. fresh dill and a dash of turmeric. Cover, refrigerate for at least 6 hours and enjoy. (Serves 4)
Are pickles good for you? The bottom line
So, pickles are good for you, but they don’t reach the sacred realm of being called “superfoods.” (Of all the current pickle-related health fads, playing pickleball may help the most with weight loss. And eating popular dill pickle-flavored processed foods like potato chips or Sour Patch candies may help the least.)
Like many factors for weight loss, the key is moderation. Enjoying them in small portions can add flavor to your diet and score you some easy health perks. Just be mindful of your serving size and the sodium content for a balanced approach.
