Pickled and fermented cucumbers are low enough in calories that they can look like an ideal snack for people trying to lose weight, but nutrition experts caution that their high sodium content and other drawbacks mean they should not be eaten in excess, according to the health outlet Health.
The publication examined whether pickles genuinely help with weight loss and which types are best suited to a weight-loss diet.
Low in calories, low in carbs
Cucumbers are made up mostly of water, which keeps their calorie count low even after pickling. Depending on how they are prepared, a single pickled cucumber or one serving contains roughly 6 to 20 calories, according to Health.
That makes them useful as a light snack that can help curb hunger without adding many extra calories to a diet. Traditional pickled cucumbers are also very low in carbohydrates, typically under 1 gram per serving, with almost no fat or protein. Health noted that this makes them a suitable snack option for people following a low-carbohydrate diet, a style of eating that in some cases can support weight loss.
Not all pickles are equal for gut health
How a cucumber is prepared matters. Pickling in vinegar and fermentation are not the same process, and only fermented cucumbers tend to contain live bacteria that can support gut microflora, according to a 2020 study cited by Health.
A healthy gut microbiome has been linked to a lower risk of obesity, though Health said there is not yet enough evidence that pickles themselves directly cause weight loss.
The downsides: sodium and limited nutrients
Health pointed to several reasons why people should not overdo it on pickled cucumbers. A single pickled cucumber can contain around 330 milligrams of sodium, and excess sodium can cause the body to retain fluid and contribute to higher blood pressure.
Not every pickled cucumber contains probiotics either. Many are prepared with vinegar or pasteurized, processes that can kill off the live bacteria that would otherwise benefit the gut.
Pickled cucumbers also fall short on other nutrients. They do contain vitamin K, Health said, but they offer less fiber, vitamins and minerals than many fresh vegetables. Eating a lot of salty pickled food can also cause bloating and other stomach discomfort in some people.
Tips for including pickles in a weight-loss diet
For people who want to add pickled cucumbers to a weight-loss diet, Health suggested a few guidelines. Shoppers should look for cucumbers with lower sodium content by checking the ingredients and nutrition information listed on packaging.
Fermented cucumbers are the better choice for gut health, since unlike standard pickled versions, they can contain live cultures that support the microbiome. Health also recommended using pickled cucumbers in place of higher-calorie snacks such as chips and crackers, and pairing them with more nutrient-dense foods.
Combining pickles with sources of protein, fiber and healthy fats makes for a more filling and balanced snack, according to the outlet.
The bottom line
Health concluded that pickled cucumbers can be eaten during weight loss, but they do not cause weight loss on their own. Their main advantage is their low calorie count, meaning that in moderate amounts they can serve as a good substitute for more calorie-dense snacks.
