Pickles are a popular low-calorie food, often touted as having “no calories.” But is this really true? Do pickles truly contain zero calories? The quick answer is no, pickles do contain some calories, though very few. While they are an extremely low-calorie food, most pickles have about 5-15 calories per serving. The myth that they contain absolutely no calories comes from the fact that their calorie count is negligible compared to most other foods. In this article, we’ll take an in-depth look at the calories and nutrition facts of different types of pickles.
Do all pickles have no calories?
Not all pickles have the same calorie content. The number of calories in pickles can vary depending on factors like:
Type of Pickle
– Dill pickles: 5 calories per medium spear
– Sweet pickles: 13 calories per spear
– Bread and butter pickles: 17 calories per spear
– Kosher dill pickles: 5 calories per spear
– Pickle relish: 17 calories per 2 tablespoons
– Pickled vegetables like jalapenos: 5 calories per pepper
As you can see, sweet, bread and butter, and pickled vegetable relishes tend to be higher in calories than plain dill pickles.
Pickling Process
– Refrigerated pickles: Lower in calories
– Shelf-stable, canned pickles: Slightly higher in calories due to longer brining process
Refrigerated pickles that are not heat-processed tend to be lower in calories than shelf-stable pickles.
Added Ingredients
– Pickles with added oil, sugar, or flavorings: More calories
– Plain brined pickles: Fewer calories
Ingredients added to the brine like oil, sugar, or flavorings can increase the calorie content of pickled vegetables. Plain brined pickles usually have minimal calories.
So while no pickles literally contain zero calories, some types like dill pickles are low enough they can be considered negligible.
Why are pickles so low in calories?
There are a few reasons why most pickles are extremely low in calories:
High Water Content
Pickles are made by brining vegetables, usually cucumbers, in vinegar or an acidic solution. This process draws out moisture from the cucumbers, resulting in a very high water content. The water adds weight and volume without adding calories.
Low Fat
Pickles contain barely any fat, even when pickled in oil. A serving may have 0-0.5g of fat. They owe their low fat content to being made from non-fatty vegetables like cucumbers.
Low Sugar
Plain pickled cucumbers have little inherent sugar, and their sour taste comes from the brine solution, not added sugars. Processed, sweetened pickles have more sugar and thus more calories.
High Fiber
Cucumbers are naturally high in fiber, containing about 1g per medium pickle. Fiber adds bulk without providing calories.
The high moisture and fiber content paired with low fat and minimal natural sugars contribute to pickles’ extremely low calorie density.
Nutrition Facts for Popular Pickle Types
Now let’s take a detailed look at the nutrition facts and calories for some of the most popular types of pickled vegetables, per 1 medium spear or 2 Tbsp serving:
Dill Pickles
Calories | 5 |
---|---|
Fat | 0g |
Carbs | 1g |
Fiber | 0g |
Sugar | 1g |
Protein | 0g |
Sodium | 281mg |
With just 5 calories, dill pickles are the lowest calorie pickled vegetable. Their calories come mostly from carb and sugar grams naturally present in cucumbers. Dill pickles get their tangy flavor from brine, not added sugars.
Bread & Butter Pickles
Calories | 17 |
---|---|
Fat | 0g |
Carbs | 4g |
Fiber | 0g |
Sugar | 3g |
Protein | 0g |
Sodium | 152mg |
Bread and butter pickles have slightly more calories than dill at 17 per spear. The extra calories are attributed to added sugar in the brine. A spear of bread and butter pickles has about 3g sugar.
Sweet Pickles
Calories | 13 |
---|---|
Fat | 0g |
Carbs | 3g |
Fiber | 0g |
Sugar | 2g |
Protein | 0g |
Sodium | 266mg |
Sweet pickles have 13 calories per spear, also due to added sugars. Sweet pickles differ from bread & butter pickles in that they are often pickled whole as opposed to sliced.
Kosher Dill Pickles
Calories | 5 |
---|---|
Fat | 0g |
Carbs | 1g |
Fiber | 0g |
Sugar | 1g |
Protein | 0g |
Sodium | 824mg |
Kosher dills contain only 5 calories per spear, the same as standard dill pickles. They differ in that they’re cured with extra salt, giving them a stronger salty flavor. The minimal calorie count stays the same.
Pickle Relish
Calories | 17 |
---|---|
Fat | 0g |
Carbs | 4g |
Fiber | 0g |
Sugar | 3g |
Protein | 0g |
Sodium | 278mg |
Pickle relishes contain finely chopped pickled veggies. A 2 tablespoon serving provides 17 calories, similar to bread & butter pickles since relish also has added sugar.
Pickled Peppers
Calories | 5 |
---|---|
Fat | 0g |
Carbs | 1g |
Fiber | 0g |
Sugar | 1g |
Protein | 0g |
Sodium | 2mg |
Pickled peppers like jalapenos also have around 5 calories per pepper. Sweet, hot, or mild pickled peppers have minimal natural sugars and calories.
Health Benefits of Pickles
Not only are pickles low in calories, they provide some important health benefits as well:
Promote Digestive Health
Pickles contain healthy probiotic bacteria that can improve gut health and digestion. Fermentation during the pickling process increases probiotic levels.
May Help Control Blood Sugar
Studies show vinegar and pickled foods help improve insulin response and blood sugar control, especially for diabetics.
Provide Electrolytes
The sodium and potassium in pickles help replenish essential electrolytes lost during exercise. A few pickles can help prevent muscle cramps.
Antioxidant Content
Pickles contain antioxidants like vitamin C and vitamin K. Antioxidants help combat oxidative stress and inflammation.
Promote Satiety
Eating pickles may help provide satiety between meals thanks to their potential appetite-suppressing effects and high water/fiber content.
Overall, pickles provide an array of health benefits and nutritional value in addition to being low in calories.
Tips for Enjoying Pickles While Watching Calories
Here are some tips for enjoying pickles as a low-calorie snack or condiment:
– Opt for plain, refrigerated dill or kosher dills for the lowest calorie options
– Rinse processed pickles to remove excess salty brine if concerned about sodium
– Use pickle relish and pickled veggie toppers sparingly to limit calories
– Enjoy a pickle spear or two to curb snack cravings
– Make your own pickles at home to control ingredients and flavors
– Pair pickles with low-calorie foods like sandwiches, salads, lean meats
– Choose pickle snacks over higher calorie crunchy options like chips
With some mindfulness of portion sizes, pickles can be enjoyed guilt-free as part of a healthy, low-calorie diet.
The Bottom Line
While no pickles are completely calorie-free, most are low enough in calories to be considered negligible. Dill pickles only have about 5 calories per spear, while sweet and bread & butter pickles contain 13-17 calories. The specific calorie count varies based on pickle type, added ingredients, and preparation method. Though not zero, the minimal calories in pickles alongside their nutrition and health benefits make them an excellent low-calorie food option. By keeping portion sizes in check, pickles can be enjoyed as part of a healthy diet without worrying about excess calories. So savor and relish these crunchy, flavorful pickled treats!