Pickles, cucumber, sour
Category: Vegetables & Vegetable Products
Nutrition Highlights
Serving Size
Calories
17
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 | 14 (82.2%) |
| Fat | 2.8 (16.4%) |
| Protein | 2.0 (12.0%) |
| Total | 17 (100%) |
Serving: 1 cup [155g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 146 (94.1%) |
| Ash | 4.9 (3.1%) |
| Carbohydrate | 3.5 (2.3%) |
| Protein | 0.5 (0.3%) |
| Fat | 0.3 (0.2%) |
| Total | 155 (100%) |
Serving: 1 cup [155g]
Benefits
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High in vitamin K which helps support bone and heart health
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Contain antioxidants like phenolic compounds that may help reduce inflammation
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Low in calories which makes them a good snack option for weight management
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The lactic acid in pickles helps aid digestion
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High in probiotics which support gut and digestive health
Risks
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High in sodium. A single serving of pickles can contain over 400mg of sodium which is significant for those watching their salt intake or with high blood pressure
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May cause digestive issues. The vinegar in pickles can irritate the stomach lining and cause acid reflux, heartburn or indigestion in some people
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Contains artificial preservatives. Many commercial pickles contain sulfites and other preservatives that some people wish to avoid
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Risk of contamination. Commercially produced pickles may contain harmful bacteria if not properly preserved or stored
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Contains natural plant toxins. Cucumbers naturally contain cucurbitacins which are bitter plant compounds that can cause digestive upset if consumed in large amounts
Additional Information
Pickles, cucumber, sour, are a popular food product enjoyed by many individuals around the world. They are made by fermenting cucumbers in a brine solution, which gives them their characteristic sour taste. While pickles can be a tasty addition to sandwiches, salads, or enjoyed on their own, it is important to understand their nutritional benefits and potential risks.
Nutritional Benefits:
1. Low in Calories: Pickles, cucumber, sour, are generally low in calories, making them a great option for individuals looking to manage their weight. A medium-sized pickle contains approximately 10-20 calories, depending on the specific brand and preparation method.
2. Hydration: Cucumbers, the primary ingredient in pickles, have a high water content, which can contribute to hydration. Staying hydrated is crucial for maintaining overall health and ensuring proper bodily functions.
3. Vitamins and Minerals: Cucumbers are a good source of several essential vitamins and minerals. They contain vitamin K, which plays a role in blood clotting and bone health, as well as vitamin C, an antioxidant that supports immune function and collagen production. Additionally, cucumbers provide small amounts of potassium, magnesium, and manganese.
4. Fiber: Pickles, cucumber, sour, can contribute to your daily fiber intake. Fiber aids in digestion, promotes bowel regularity, and may help control blood sugar levels. However, it's important to note that the fermentation process may reduce the fiber content to some extent.
Potential Risks:
1. High Sodium Content: One of the primary concerns with pickles, especially sour ones, is their high sodium content. The brine used in the pickling process contains salt, which is necessary for preserving the cucumbers but can contribute to increased sodium intake. Excessive sodium consumption has been linked to high blood pressure and an increased risk of heart disease. Therefore, individuals with hypertension or those following a low-sodium diet should consume pickles in moderation.
2. Added Sugar: Some commercially available pickles may contain added sugar to balance out the sour taste. It is essential to read the labels carefully, as excessive sugar intake can lead to weight gain, tooth decay, and other health issues. Opting for homemade pickles or those with no added sugars can help mitigate this risk.
3. Potential for Foodborne Illness: While pickles are generally safe to consume, there is a slight risk of foodborne illnesses associated with improperly prepared or stored pickles. It is crucial to follow proper pickling techniques, including using clean utensils, sterilized jars, and ensuring the pickles are stored at the correct temperature to prevent the growth of harmful bacteria.
In conclusion, pickles, cucumber, sour, can be a flavorful and low-calorie addition to meals. They offer hydration, vitamins, minerals, and fiber. However, they also come with potential risks such as high sodium content, added sugars, and the possibility of foodborne illnesses. Moderation, reading labels, and practicing proper food safety techniques are key to enjoying pickles while maintaining a healthy diet.