Quick Answers
Pickles can be eaten on a low carb or keto diet, but in moderation. One medium pickle has around 1-3g net carbs. The carb count can add up quickly if you eat a lot of pickles, so portion control is key.
What Are Pickles?
Pickles are cucumbers that have been pickled in a brine solution. The pickling process uses salt, spices, and vinegar to preserve cucumbers and give them a sour, salty flavor.
Most pickles you find in the grocery store have been pickled in a vinegar-based brine. The brining solution contains water, vinegar, salt, and spices like garlic, dill, mustard seeds, coriander, and red pepper flakes. The cucumbers soak in this brine anywhere from a few days to a few weeks, allowing them to ferment and take on the pickled flavor.
Nutrition Facts
The main nutrients found in pickles are:
- Water – Pickles are mostly made up of water, around 80-90%
- Sodium – From the salt and brine solution. Half a medium pickle has 250-400mg sodium
- Fiber – 1 gram of fiber per medium pickle
- Vitamin K – 14% DV in a medium pickled cucumber
- Vitamin C – 2% DV
- Potassium – 2% DV
Pickles are very low in calories, fat, protein and carbs. There are only 10-15 calories in a medium spear. The main macronutrients are:
- Carbs: 1-3g net carbs per medium pickle
- Protein: 0g
- Fat: 0g
The carb content comes from the natural sugars in cucumbers. However, much of the carb content is offset by fiber and water weight, making the net carbs fairly low.
Are Pickles Keto?
Pickles can be part of a keto diet plan, though they should be eaten in moderation. The average medium spear has around 1-3g net carbs, so they fit into even a strict <20g net carb keto diet.
However, you have to be mindful of portion sizes with pickles. It’s easy to overdo it since they are low-carb, delicious, and easy to snack on. Just a few big pickles could max out your carbs for the day.
Keto Serving Size Recommendations
- 1-3 medium spears – 3g net carbs or less
- 1-2 pickle slices – Around 1-2g net carbs
- 1/4 cup chopped pickles – 2-3g net carbs
- 2 tablespoons relish – 1-2g net carbs
As long as you watch your portions, dill pickles, kosher dills, and other pickled vegetables can be part of a keto diet.
Pickles on Low Carb Diets
Low carb diets limit carb intake to 50-100g per day. Since pickles are very low in carbs, they can easily fit into a healthy low carb meal plan.
However, you still need to be mindful of portions. While having 2-3 pickles is fine, going overboard with a whole jar of pickles could potentially knock your carbs over the recommended range for the day.
Tips for Eating Pickles on a Low Carb Diet
- Count the net carbs to fit them into your daily tally
- Stick to 1-2 medium spears as a snack
- Measure out 1/4 cup chopped pickles as a topping
- Enjoy a few slices on a sandwich or burger
- Use only 1-2 tablespoons of relish per serving
With a little bit of carb counting and portion control, pickles can be included on a healthy low carb diet.
Are Pickled Vegetables Low Carb?
Many other pickled vegetables are low carb as well. Here are some of the most popular kinds of pickled vegetables and their carb counts:
Carbs in Pickled Vegetables
| Pickled Vegetable | Net Carbs per 1/2 Cup |
|---|---|
| Cauliflower | 2g |
| Asparagus | 1g |
| Mushrooms | 3g |
| Jalapenos | 1g |
| Green Beans | 3g |
| Carrots | 4g |
| Olives | 2g |
| Onions | 5g |
| Pepperoncini | 1g |
| Radishes | 1g |
As you can see, many common pickled veggies contain 1-5g net carbs per serving. This makes them excellent low carb additions to meals and snacks.
Tips for Eating Pickled Veggies on Low Carb
- Read nutrition labels for carb counts
- Measure out 1/4-1/2 cup per serving
- Avoid sweet pickled vegetables that contain added sugar
- Rinse pickled veggies to remove excess brine and sodium
- Count the carbs into daily tally
With a few precautions, almost any pickled vegetable can fit into a healthy low carb eating plan.
Health Benefits of Pickles
Pickles offer some surprising health benefits in addition to their great flavor. Here are some of the top reasons to include pickles as part of a healthy diet:
1. Antioxidants
Pickles contain antioxidants that help fight free radical damage. Fermented pickles have probiotic bacteria that act as antioxidants in your digestive system.
2. Probiotics
Fermented pickles can contain beneficial probiotics. Probiotics promote good gut health and improved digestion and immunity.
3. Vitamin K
Pickles provide a good amount of vitamin K. This vitamin is important for proper blood clotting and bone building.
4. Fiber
Pickles add fiber to your diet, supporting digestive regularity, heart health, and stable blood sugar levels.
5. Hydration
Pickles are made up of mostly water. Eating them hydrates your body and helps you meet daily fluid needs.
6. Improved Insulin Sensitivity
Studies show vinegar may improve insulin sensitivity, especially for people with diabetes or at risk for the disease.
Potential Downsides of Eating Too Many Pickles
While delicious and providing some benefits, pickles should still be eaten in moderation on low carb diets due to a few potential downsides:
1. High in Sodium
Pickles tend to be very high in sodium from the brining process. Too much sodium can increase blood pressure and heart disease risk.
2. Increased Risk of Gastric Cancer
Very frequent pickled vegetable consumption may be linked to higher stomach cancer risk. Moderation is key.
3. May Interact with Certain Medications
The vinegar in pickles may interact with some medications, including diabetes drugs and potassium-sparing diuretics.
4. Histamine Intolerance
Fermented pickles have higher histamine levels, which some people may be sensitive to.
5. Acidity
The vinegar brine gives pickles an acidic pH, which may aggravate reflux or heartburn in some individuals.
While pickles are safe for most healthy adults in moderation, those with certain medical conditions or on medications should check with a doctor before adding more pickles to their low carb diet.
How to Buy the Best Pickles for Low Carb Diets
When buying pickles, look for these qualities for the best nutrition on a carb-restricted diet:
Check the Labels
Read nutrition facts and ingredients lists. Look for brands with no added sugar.
Choose Refrigerated
Refrigerated pickles generally have fewer preservatives and less sodium than shelf-stable varieties.
Select Fermented
Go for naturally fermented pickles like koshere dills for probiotic benefits.
Avoid Sweet Varieties
Sweet pickles can sneak in added sugar. Look out for sweet pickle relish too.
Rinse Before Using
Rinsing removes some excess sodium from the brine solution.
Buy Smaller Jars
Buying pickles in smaller jars can help prevent overeating.
Look for Variety
Choose interesting pickled veggie mixes for more nutrients and flavors.
Interesting Ways to Eat Pickles on a Low Carb Diet
Here are some unique and tasty ways to enjoy pickles on a keto or low carb eating pattern:
Pickle Roll Ups
Spread cream cheese on a dill pickle and wrap with sliced deli meat.
Fried Pickles
Dredge spears in egg and Parmesan then pan fry for a crispy, low carb treat.
Pickle Juice Marinade
Marinate chicken or pork in pickle juice for moist, flavorful meat.
Pickle Chips
Slice pickles thin and bake at 200F until dried and crispy for zero carb chips.
Pickle Salad
Chop up pickles to add crunch to tuna, chicken, or egg salad.
Pickled Veggie Skewers
Assemble colorful pickled vegetable kabobs for low carb appetizers or sides.
Add to Coleslaw
Stir chopped pickles into creamy low carb coleslaw.
Potential Pitfalls of Pickles on Low Carb
While pickles can be part of low carb eating plans, there are a few potential pitfalls to watch out for:
Going Overboard on Portions
It’s easy to overeat salty, tasty pickles which can max out carb intake and sodium for the day.
High Sodium Intake
Pickles are sky high in sodium, which may exacerbate high blood pressure.
Consuming Too Much Vinegar
The vinegar in pickles may cause GI issues in sensitive people, especially in large amounts.
Spiking Blood Sugar
Heavily pickled foods can spike blood sugar in some individuals due to the vinegar.
Interactions with Medications
Check with your doctor about possible interactions with prescription medications you take.
Tips for Limiting Pickles on Low Carb Diets
Here are some tips to enjoy pickles as part of a low carb diet while avoiding possible pitfalls:
Control Portions
Stick to about 1-3 medium pickles per serving and don’t go overboard.
Rinse Pickles Before Eating
Rinsing helps wash away some excess sodium from the brine.
Monitor Blood Pressure
Limit sodium from pickles if you have high blood pressure or are sodium sensitive.
Beware of GI Issues
Reduce pickle intake if you experience bloating, reflux, or other stomach upset.
Check Blood Sugar
Monitor blood sugar levels closely if consuming larger amounts of pickled foods.
Ask Your Doctor
Talk to your healthcare provider about pickle consumption if you take medications.
Frequently Asked Questions
Are pickles good for weight loss?
Pickles may aid weight loss in a few ways. They are very low calorie and low carb. The vinegar may improve satiety. And pickles add flavor to meals so you can cut back on high calorie condiments and dressings.
Can you eat pickles on keto?
Yes, pickles can be eaten on a keto diet. However, portion control is key. 1-3 medium spears per serving is recommended to keep net carbs under 20g.
Do pickles spike insulin?
Pickles are unlikely to spike insulin much on their own due to their low carb content. However, large amounts of vinegar may impact blood sugar response in some individuals.
Can pickles stall keto adaptation?
No, pickles are very low in carbs and will not stall or prevent ketosis. However, eating a lot of them could potentially knock you out of ketosis for a short time due to the carb totals.
Are pickled peppers keto?
Yes, most pickled peppers are keto-friendly. Peppers have around 2-5g net carbs per serving when pickled, so they fit into a keto diet in moderation.
The Bottom Line
Pickles can be included as part of a healthy low carb or keto diet plan. They provide crunch, flavor, and some beneficial nutrients. However, portion control is key. Keep an eye on your servings to keep your daily net carbs in check. With some care and moderation, pickles can be a tasty addition to any low carb eating plan.
