Are Pickles Actually Good for You?

If you love the satisfying crunch of a pickle, you don't necessarily have to give it up as you get older.

Pickles can be a low-calorie, low-fat snack and provide small amounts of fiber, vitamin A, vitamin K and antioxidants. But there's an important catch: many pickles are loaded with sodium.

And after 50, that's something worth paying attention to — particularly if you're watching your blood pressure or trying to protect your heart.

So, Are Pickles Good for You?

The answer isn't simply yes or no.

It depends on the type of pickle, how much you eat and what the rest of your diet looks like.

Dill pickles are especially low in calories. But 100 grams of dill pickles contains about 809 milligrams of sodium, according to Cleveland Clinic's nutrition information. Sweet pickles contain less sodium in that comparison but significantly more sugar and calories.

In other words, a pickle can be a light snack — but that doesn't mean it's a low-sodium snack.

The Biggest Problem: Salt

This is where pickle lovers need to pay attention.

A large dill pickle can contain a surprisingly large amount of sodium. Cleveland Clinic notes that one large dill pickle can provide more than two-thirds of the ideal amount of sodium an adult should consume in an entire day.

That's particularly important if you already eat plenty of salty foods.

Think about what you might eat alongside that pickle: soup, deli meat, cheese, chips, crackers or a restaurant meal. The sodium can add up quickly.

If you have high blood pressure or cardiovascular concerns, talk with your healthcare professional about how much sodium is appropriate for you.

But Pickles Do Have Some Benefits

Don't write pickles off completely.

Because they're made from cucumbers, pickles can provide:

• Vitamin K, which plays an important role in bone health and blood clotting.

• Beta-carotene, which the body converts to vitamin A and which supports vision and cell health.

• Fiber, which helps support healthy digestion.

• Antioxidants, which help protect cells from damage.

And there's another potential benefit that many people don't realize.

Not All Pickles Have Probiotics

You've probably heard that pickles can be good for your gut.

That's true — but only for certain types.

Pickles made through natural fermentation can contain probiotics, the beneficial bacteria associated with a healthy gut microbiome.

However, many supermarket pickles aren't fermented. They're made using vinegar and spices in a process often called fresh-pack or quick pickling. Those pickles generally don't provide the same probiotic benefit.

So don't assume that every jar labeled "pickles" is a probiotic food.

Can You Eat Pickles Every Day?

For some people, a small serving of pickles can fit comfortably into an otherwise healthy diet.

The bigger question is how much sodium you're getting from everything else you eat.

If your diet is already high in processed foods, restaurant meals and other salty foods, adding pickles every day may not be the best idea.

On the other hand, if you generally eat a minimally processed, lower-sodium diet and don't have health conditions that require sodium restriction, an occasional pickle may be perfectly reasonable.

The Smartest Way to Choose Pickles

Don't just grab the first jar you see.

Turn it around and check the Nutrition Facts label.

When comparing brands, look for the pickle with less sodium. Cleveland Clinic notes that 5% of the Daily Value or less is considered low, while 15% or more is considered high. Some pickles can reach 50% or more of the Daily Value for sodium in a serving.

Also keep an eye on sugar, especially if you prefer sweet pickles.

Want a More Filling Snack? Add Protein

There's another simple trick that can make pickles work better as a snack.

Instead of eating pickle after pickle, pair a small serving with something containing protein — such as a few nuts or a small amount of cheese.

The protein can help make a low-calorie snack more satisfying.

What About Pickle Juice?

Pickle juice has become popular for everything from workouts to digestive health.

But remember: pickle juice can also be very high in sodium.

So drinking a glass of pickle juice isn't necessarily a healthier alternative to eating the pickle.

If you're watching your sodium intake, it's something to approach cautiously.

The Bottom Line

Pickles aren't a miracle food — and they aren't something you necessarily need to avoid.

For adults over 50, the key is portion size and sodium.

Choose lower-sodium varieties when possible, check the label, and remember that fermented pickles are different from ordinary vinegar pickles when it comes to probiotics.

And if you have high blood pressure, heart disease or another condition requiring you to limit sodium, check with your healthcare professional before making pickles a regular part of your diet.

So yes, you can still enjoy that crunchy pickle. Just make sure the pickle isn't bringing more salt to the table than you need.

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