Do Pickles Help With Weight Loss? Here’s Why You May Want to Add Them to Your Next Meal

Pickles are cucumbers that are either fermented in a saltwater brine or soaked in vinegar and spices. The most common pickles you see on the store shelves are vinegar pickles. 

You may think of them as simply a tangy, flavorful punch for your favorite sandwich or burger. But believe it or not, pickles may be full of health benefits you never expected.

Are pickles good for weight loss?

Pickles may help with weight loss for a few reasons. First, they’re a low-calorie food. This may be helpful if you’re making changes to your overall calorie intake to help support your weight goals. And eating a few pickles during one of your meals may help with fullness.

One of the main ways that pickles may help with weight loss is through their vinegar content: 

• In one review of multiple studies, consuming vinegar with a meal reduced appetite in the hours following the meal. 

• In a study out of Japan, researchers compared people who drank a vinegar drink every day to those who drank a placebo. They found that people who consumed vinegar had lower weight, waist circumference, and triglycerides after 12 weeks when compared to the group that had no vinegar at all.

Keep in mind this is still a small amount of research overall. So there’s no need to seek out pickles if you’re trying to lose weight. But if you enjoy them, there’s no need to cut them out of your diet either.

EXPERT PICKS: WHAT TO READ NEXT

• Apple cider vinegar and weight loss: If pickles help with weight loss because of their vinegar content, what about apple cider vinegar? 

• Is pickle juice good for you? One of our dieticians took a closer look at pickle juice and outlined some of the benefits she found in the research.

• The healthiest deli meat: Are you adding those pickles to your daily sandwich? Learn the healthiest cold cuts to go along with it.

Pickle nutrients, vitamins, and calories

The nutrition breakdown for 1 dill pickle spear (35g) is listed in the chart below.

Different types of pickles and different brands will vary in their nutritional content, especially their sodium and sugar content. We review this a little more in the final section.

What are the other health benefits of pickles?

Pickles (and vinegar) may have some additional health benefits beyond weight loss. Though the research is slim, we highlight some of those findings below.

Blood sugar control 

Vinegar may help with more than just appetite. Research suggests it may also reduce blood sugar 30 minutes after a meal. And daily consumption may have a longer-term impact on lowering your hemoglobin A1C (HbA1C). This is a measure of your blood sugar levels over a 3-month period. 

Vinegar-containing foods, like pickles, can be an easy way to get more vinegar in your diet. This also lets you avoid taking shots of vinegar straight (which isn’t tasty or good for your esophagus.)

Depression

One study found that healthy college students who drink vinegar daily for 4 weeks had better depression scores when compared to the control group. This topic definitely needs more investigation. But the researchers measured changes in participants' metabolism that helped to level out their mood throughout the day.

Probiotics (fermented pickles)

While vinegar-containing pickles have many benefits of their own, fermented pickles have unique benefits as well. The pickling process helps vegetables retain their antioxidant content. And fermented pickles contain probiotics — the good bacteria that help with gut health and nutrient absorption. 

Cramps

Some people swear by pickles and pickle juice to help with muscle cramps. One study found that pickle juice helped reduce muscle cramps in people who were dehydrated. Interestingly, this wasn’t because of its electrolyte content. Rather, it seemed to be related to the way pickle juice triggered a nerve reflex in the mouth and throat. 

Are some types of pickles healthier than others?

There are a few types of pickles. The majority of the pickles you see on store shelves are made with vinegar. Another type, fermented pickles, are made with a salt brine. 

Here’s a few things to consider when choosing your pickle type:

• Sodium content: Both fermented and vinegar pickles contain sodium. But fermented pickles may have a little more. No matter what type you get, check the labels to make sure you aren’t getting too much salt. This is especially true for people who are following a low-sodium diet. It’s also important if you have high blood pressure or heart disease.

• Probiotics: If you’re looking for gut health benefits, fermented pickles are your best bet. Fermented pickles are full of probiotics, which can offer a range of health benefits. 

• Food dyes and additives: Some pickles have additional ingredients beyond what’s needed for the pickling process (cucumbers, vinegar, salt, and water). You may notice additional flavoring, yellow food dye, and other preserving ingredients. These ingredients are safe to consume in moderation. But you may prefer a brand with a shorter ingredients’ list.

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a passionate dietitian nutritionist and personal trainer with more than 6 years of expertise in telehealth, health coaching, and online education. Specializing in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating, she guides people through struggles with their eating and exercise habits with empathy and compassion, and an emphasis on a healthy and sustainable relationship with food.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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