Pickles, cucumber, dill
Category: Vegetables & Vegetable Products Characteristics: Reduced Sodium
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
-
High in vitamin K which helps support bone health and blood clotting. A single serving provides over 10% of the recommended daily intake
-
Contain antioxidants like polyphenols that may help reduce inflammation in the body. The antioxidants in cucumbers come from their peel so leaving the peel on is recommended
-
Low in calories at around 2 calories per pickle. Can be included as part of a weight management plan or for general health
-
The fermentation process increases the probiotic content of pickles which supports digestive health
-
Reduced sodium variety helps lower sodium intake which is important for blood pressure control
Risks
-
High in sodium. Even reduced sodium pickles contain a significant amount of sodium which can be problematic for those needing to watch their sodium intake such as people with high blood pressure
-
May contain artificial preservatives. Some pickles contain sulfites and other artificial preservatives which some people wish to avoid
-
Contains vinegar which can irritate the esophagus. The acetic acid in vinegar can irritate the esophagus especially when consumed in large amounts
-
Provides few nutrients. Pickles are mainly composed of vinegar, salt and cucumbers so they provide few vitamins, minerals or fiber compared to whole cucumbers
-
May cause digestive issues in some people. The combination of salt, vinegar and cucumbers can cause issues like gas, bloating or diarrhea in sensitive individuals
Additional Information
Pickles are a popular food item enjoyed by many people due to their unique taste and crunchy texture. Made from cucumbers, pickles are typically flavored with dill and can come in various forms such as whole pickles, spears, or slices. Reduced sodium pickles, specifically, are a variation that aims to provide a healthier option by reducing the amount of salt used in the pickling process. Let's explore the nutritional benefits and risks associated with this specific food product.
Nutritional Benefits:
1. Low in Calories: Pickles, including reduced sodium varieties, are generally low in calories, making them a suitable choice for individuals who are watching their weight or trying to maintain a healthy weight. This is because cucumbers, the primary ingredient in pickles, are naturally low in calories and provide a satisfying crunch without adding excessive calories to your diet.
2. Hydration: Cucumbers have a high water content, and pickles retain this characteristic. Consuming foods with high water content, like pickles, can contribute to your daily hydration needs. Staying properly hydrated is essential for maintaining overall health and supporting various bodily functions.
3. Source of Antioxidants: Cucumbers used in pickles contain antioxidants such as vitamin C and beta-carotene. Antioxidants help protect the body against oxidative stress caused by harmful free radicals, potentially reducing the risk of chronic diseases and supporting a healthy immune system.
4. Fiber Content: Pickles, especially those made from whole cucumbers, can be a source of dietary fiber. Fiber is important for maintaining a healthy digestive system, promoting regular bowel movements, and aiding in weight management by promoting feelings of fullness.
Nutritional Risks:
1. High Sodium Content: While reduced sodium pickles aim to minimize the sodium content, it's important to note that pickles, in general, are known for their high sodium content. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. Individuals with hypertension or those following a low-sodium diet should consume pickles in moderation or opt for reduced sodium varieties.
2. Potential for Additives: Some commercially produced pickles may contain additives such as artificial colors, preservatives, or sweeteners. These additives can detract from the overall nutritional value of the pickles and may cause adverse reactions in individuals with sensitivities or allergies. It is advisable to read the ingredient label and opt for pickles with minimal additives or consider making homemade pickles using fresh ingredients.
In conclusion, reduced sodium pickles made from cucumbers and flavored with dill offer several nutritional benefits. They are low in calories, contribute to hydration, provide antioxidants, and can be a source of dietary fiber. However, it's important to be mindful of the high sodium content of pickles in general, including reduced sodium varieties, and the potential presence of additives in commercially produced pickles. As with any food, moderation and choosing options with minimal additives are key to enjoying pickles as part of a balanced diet.