Pickles, cucumber, dill or kosher dill
Category: Vegetables & Vegetable Products
Nutrition Highlights
Serving Size
Calories
4.3
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 3.4 (77.6%) |
| Fat | 0.9 (21.7%) |
| Protein | 0.7 (16.1%) |
| Total | 4.3 (100%) |
Serving: 1 spear, small [35g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 33 (94.3%) |
| Ash | 0.9 (2.5%) |
| Carbohydrate | 0.8 (2.4%) |
| Protein | 0.2 (0.5%) |
| Fat | 0.1 (0.3%) |
| Total | 35 (100%) |
Serving: 1 spear, small [35g]
Benefits
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High in antioxidants like vitamin C and flavonoids which can help reduce inflammation and protect cells from damage
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Contain probiotics from the lactic acid fermentation process which can promote digestive health and immunity
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Low in calories and fat but high in electrolytes like sodium which helps regulate fluid balance in the body
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The dill spice adds antioxidants and can help soothe an upset stomach
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Cucumbers are mostly water so pickles can be filling and hydrating with few calories
Risks
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High in sodium. A single serving of dill pickles can contain over 400 mg of sodium which is significant for those watching their salt intake or with hypertension
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May cause digestive issues. The vinegar in pickles can irritate the stomach lining in some individuals
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Contains artificial preservatives. Many commercially produced pickles contain sulfites and other preservatives to extend shelf life which some want to avoid
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Potential for contamination. If not properly refrigerated after opening, pickles pose a risk of bacterial growth like other fermented or brined foods
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Allergens. Some people have allergies to ingredients like dill weed used in making dill pickles
Additional Information
Pickles, specifically cucumber pickles, are a popular food enjoyed by many due to their unique taste and crunchy texture. They are made by fermenting or pickling cucumbers in a solution of water, vinegar, salt, and various spices. While the nutritional benefits of pickles can vary depending on the specific type, such as dill or kosher dill, they generally offer some advantages along with a few potential risks.
One of the primary benefits of pickles is their low calorie content. Cucumber pickles are generally low in calories, making them a good option for individuals looking to manage their weight. They can be a satisfying snack or a tasty addition to meals without significantly contributing to overall calorie intake.
Pickles also provide a good amount of dietary fiber. Fiber is essential for maintaining a healthy digestive system and can aid in preventing constipation. However, it's important to note that the pickling process may reduce the fiber content to some extent, depending on the specific type of pickle.
Cucumber pickles are a good source of vitamins and minerals. They contain moderate amounts of vitamin K, which is important for blood clotting and bone health. Additionally, pickles can provide small amounts of vitamin A, vitamin C, potassium, and manganese. These nutrients play various roles in supporting overall health, including immune function, electrolyte balance, and antioxidant protection.
However, it's worth mentioning that pickles can be high in sodium. Sodium is an essential mineral, but excessive intake can lead to health issues like high blood pressure. The amount of sodium in pickles can vary depending on the recipe and brand. Kosher dill pickles, for example, tend to have a higher sodium content due to the kosher salt used in their preparation. Individuals with hypertension or those following a low-sodium diet should be mindful of their pickle consumption.
Another potential risk associated with pickles is their acidity. The vinegar used in the pickling process can increase the acidity of the pickles, which may cause discomfort for individuals with acid reflux or other digestive issues. Additionally, the high acidity can erode tooth enamel over time. It is advisable to consume pickles in moderation and rinse the mouth with water afterward to minimize the impact on dental health.
In summary, cucumber pickles, including dill and kosher dill varieties, offer some nutritional benefits. They are low in calories, contain dietary fiber, and provide essential vitamins and minerals. However, pickles can be high in sodium and their acidity may pose risks for certain individuals. As with any food, it's important to consume pickles in moderation as part of a balanced diet to reap their benefits while minimizing potential drawbacks.