Sweet pickles, also known as gherkins, are a popular snack and sandwich topping. Unlike regular dill pickles, sweet pickles are soaked in a sweetened brine, giving them a sweeter taste. But are these sweet treats actually healthy for you? Here’s a comprehensive look at the nutritional value, benefits, and downsides of eating sweet pickles.
What are Sweet Pickles?
Sweet pickles, or gherkins, are cucumbers that have been preserved in a sweet vinegar or brine solution. They are often flavored with spices like cinnamon, cloves, allspice and ginger. The sweet brine gives them a syrupy flavor that contrasts with their crunchy texture. Sweet pickles can be made from cucumbers or other vegetables like onions, cauliflower or carrots. Some popular brands of sweet pickles include Vlasic Sweet Gherkins, Mt. Olive Sweet Cucumber Chips and Bread & Butter Chips.
Nutritional Profile
One serving or about 3-4 medium sweet pickles contains:
| Nutrient | Amount |
|---|---|
| Calories | 14 |
| Total Fat | 0 g |
| Sodium | 182 mg |
| Potassium | 55 mg |
| Total Carbs | 3 g |
| Sugars | 2 g |
| Protein | 0 g |
As you can see, sweet pickles are low in calories, fat, protein and carbs. However, they contain quite a bit of sodium, with 182 mg per serving. The sodium comes from the brine solution used to cure them.
Vitamins and Minerals
Sweet pickles contain small amounts of vitamins A, K, B6, riboflavin, niacin and folate. They also provide minerals like calcium, iron, magnesium and phosphorus.
Since sweet pickles are made from cucumbers, they contain some of the same micronutrients found in fresh cucumbers. However, some vitamins are diminished during the pickling process. Overall, sweet pickles are not a significant source of vitamins and minerals in the diet.
Potential Benefits of Sweet Pickles
Here are some of the ways that sweet pickles may benefit health:
Low in Calories
With only 14 calories per serving, sweet pickles are an incredibly low-calorie food. This makes them a smart choice if you’re watching your calorie intake. Replacing higher calorie snacks like chips, cookies or crackers with sweet pickles can help reduce overall calorie consumption.
Provide Fiber
Sweet pickles provide fiber, with 1 gram of fiber per serving. Fiber promotes digestive health and may help reduce constipation. It also contributes to feelings of fullness and satiety.
May Promote Heart Health
Some research indicates that vinegar, which is used to make pickles, may offer heart health benefits. Studies show vinegar can lower blood pressure, cholesterol and triglycerides. It also seems to help manage blood sugar levels. The acetic acid in vinegar may be responsible for these effects. Consuming pickled foods like sweet pickles introduces vinegar into the diet and may provide these advantages. However, more studies are needed looking specifically at pickles.
Contain Antioxidants
Sweet pickles contain antioxidants, including vitamin C, vitamin E and carotenoids. Antioxidants help protect the body from oxidative stress caused by free radicals and may lower the risk of chronic diseases like heart disease and certain cancers. However, sweet pickles are not a particularly rich source of antioxidants compared to fruits and vegetables.
May Support Immune Function
Fermented foods like sweet pickles contain beneficial bacteria called probiotics. Consuming probiotics may strengthen immunity by enhancing the health of your gut microbiome. A healthy microbiome is linked to better immune function. More research is needed to understand how beneficial the probiotics in pickles are, but they may give your immune system a slight boost.
Add Flavor and Crunch to Meals
With their sweet, tangy and salty flavor, sweet pickles are a tasty way to spruce up sandwiches, burgers, salads and other dishes. Their cool crunch also provides an appealing texture contrast in meals. Choosing sweet pickles over higher calorie toppings like fatty dressings and condiments can make meals more nutritious.
Potential Downsides of Sweet Pickles
While sweet pickles offer some nutritional perks, there are a few potential downsides to consider:
High in Sodium
The main concern with sweet pickles is their high sodium content. With 182 mg of sodium per serving, sodium can quickly add up if you eat sweet pickles regularly or in large portions. Consuming excess sodium is linked to high blood pressure, heart disease and stroke. People with high blood pressure or heart problems should limit sodium intake by moderating pickle consumption.
May Contain Added Sugars
Some sweet pickles have sugar added directly to the brine solution. Others soak pickles in a naturally sweetened solution of vinegar and spices. Check ingredient lists and opt for no sugar added versions when possible. Added sugars drive up calorie and carbohydrate content and should be limited in a healthy diet.
Lack Nutritional Value
While sweet pickles provide some fiber, vitamins and minerals, they are not a nutrition powerhouse. Ounce for ounce, you’d be better off eating fresh vegetables and fruits that contain far more vitamins, minerals and antioxidants. Sweet pickles make a tasty snack or topping, but shouldn’t replace nutrient-dense foods in your diet.
May Cause GI Issues
For some people, eating substantial amounts of pickled foods may cause digestive issues like bloating and diarrhea. This is due to the vinegar and high sodium content. Start with small portions of sweet pickles to assess your tolerance. Limit intake if you experience any GI discomfort.
May Interact with Certain Medications
The acids and salts in sweet pickles may interact with certain medications like lithium, diuretics and laxatives. Very high intakes can cause side effects in some people. Check with your healthcare provider about possible interactions with pickle consumption.
Are Sweet Pickles Keto-Friendly?
Sweet pickles can fit into a ketogenic diet since they are very low in carbohydrates and calories. One serving of dill pickles contains about 1 gram of net carbs. This makes them a keto-approved food. However, you still need to watch your portions. The carb count can climb quickly if you eat a whole jar of pickles in one sitting. Stick with a serving of 3-4 medium pickles to keep carb intake low.
Choosing Keto-Friendly Sweet Pickles
To make sure your sweet pickles align with keto guidelines, read ingredient lists carefully. Watch out for added sugars like high fructose corn syrup, cane sugar and dextrose. Instead, choose no sugar added versions that are sweetened naturally with vinegar and spices. Also, opt for pickles without unhealthy oils. Stick to classic cucumber sweet pickles rather than pickled vegetables soaked in vegetable oils.
Healthy Low-Carb Sweet Pickle Recipes
You can make healthy homemade sweet pickles tailored to keto by pickling cucumbers in a sugar-free sweet brine. Combining vinegar with erythritol, monk fruit or stevia allows you to create reduced-carb sweet pickles. Cucumbers, cauliflower, onions and carrots make tasty keto-friendly pickle options. Avoid high-carb vegetables like beets. Simple keto sweet pickle recipes only require 5 main ingredients:
– Cucumbers or your choice of vegetables
– Vinegar (cider vinegar or white vinegar)
– Water
– Sugar-free sweetener
– Pickling spices
This makes it easy to whip up homemade keto sweet pickles in your kitchen.
Healthy Ways to Eat Sweet Pickles
Here are some healthy tips for enjoying sweet pickles as part of a balanced diet:
Watch Portion Sizes
Practice moderation and stick to about 1-2 servings at a time to limit sodium and carb intake. One serving equals 3-4 medium spears. Measure out a healthy portion rather than grabbing handfuls from the jar.
Pair with Proteins and Healthy Fats
Enjoy sweet pickles alongside foods that provide satiating protein and fats like turkey sandwiches, burgers, chicken salad and deviled eggs. This helps balance out the meal.
Use as a Topping
Chop up sweet pickles to use as a topping for salads, avocado toast, baked potatoes, omelets, tacos and more to add flavor, crunch and vinegar.
Make Sweet Pickle Spears
Choose whole sweet pickle spears rather than chips or slices to make it harder to overeat. You have to slow down to enjoy the crunchy whole pickle.
Opt for Low-Sodium Varieties
Look for reduced sodium sweet pickles to limit your sodium consumption. Rinsing regular pickles under water can also wash away some excess salt.
Make Your Own
Whip up homemade sweet pickles using natural sweeteners, fresh spices and vinegar to control the sodium and sugar content. Add more vinegar and less salt for a healthier version.
The Bottom Line
Sweet pickles can be enjoyed as part of a healthy diet in moderation. With only 14 calories per serving, they are a low-calorie snack that provides crunch and flavor. Sweet pickles also supply a small amount of fiber, vitamins, minerals and antioxidants. However, the main downside is the high sodium content per serving. To prevent excess sodium intake, limit portions to 1-2 servings at a time. Avoid versions with added sugars when possible. Pair sweet pickles with proteins and healthy fats and use them to add flavor to meals and snacks without significant calories. Homemade pickles allow you to control the ingredients. Overall, sweet pickles make a tasty addition to your diet when consumed in moderate amounts as part of an otherwise nutrient-dense eating pattern.