Pickles Are Keto—Unless You Buy the Wrong Kind (2024)

Pickles add a nice acidic punch to sandwiches and taste especially delicious in a Bloody Mary. But they're also great on their own, straight out of the jar, as a healthy, low-calorie, high-flavor snack.

However, are pickles keto?

“Since there are so many different types of pickles, you'll have to use your label reading skills to check out the 'net carbs'—total carbs minus fiber—in a given product,” says Seattle-based registered dietitian nutritionist, Ginger Hultin, M.S., R.D.N., and author of Anti-Inflammatory Diet Meal Prep.

To really know if pickles can fit into your diet, you'll also have to evaluate how many net carbs your particular keto diet includes. “Some people need to stick to as low as 20 net carbs per day while others can tolerate up to about 50 while still staying in ketosis,” says Hultin. So, whether or not a given food can fit is somewhat dependent on what else you're eating in a day.

Some foods are obviously hard to make keto (think: white bread or a candy bar), but even pickles might make you wonder. A "serving" of pickles is commonly listed as a cup, which has 2.2 grams of net carbs, so you actually get a lot for a low amount of carbs (applicable to dill and salt pickles).

Luckily, pickles are keto friendly, especially those that are of the dill pickle variety, as sugar is low. “Simply put, sweet pickles are made with sugar which will automatically push the carb count up,” says Hultin. “Dill or salt pickles don't have the added sugar and carbs, naturally,” she says.

Pickles Are Keto—Unless You Buy the Wrong Kind (2)

Many brands of pickles, especially "dill" varieties, are low carb. “You'll typically find 1g net carb in an ounce, though products do vary in their carb amount and serving amount,” she says. Use caution with sweet pickles, as they are often much higher in net carbs, with some that are up to 8 or 9 grams, which is going to be very high on a keto-style diet.

Spicy varieties may be fine as long as you read the label and check out the carb count listed—any sort of flavoring for the pickle jar should definitely be glanced at before purchasing to make sure the net carb count fits in for your keto carb bank.

Plus, pickles can actually be a great food to enjoy on keto, especially in the beginning! “Pickles are salty which can be helpful if you need the added electrolytes when transitioning to a keto diet,” she says.

So, enjoy your pickles—Just check labels first.

Pickles Are Keto—Unless You Buy the Wrong Kind (3)

Pickles Are Keto—Unless You Buy the Wrong Kind (2024)

FAQs

Pickles Are Keto—Unless You Buy the Wrong Kind? ›

The Long Answer

Are pickles okay for a keto diet? ›

Luckily, pickles are keto friendly, especially those that are of the dill pickle variety, as sugar is low. “Simply put, sweet pickles are made with sugar which will automatically push the carb count up,” says Hultin. “Dill or salt pickles don't have the added sugar and carbs, naturally,” she says.

Do pickles trigger insulin response? ›

However, it is worth noting that pickles often contain high levels of salt and a blend of various spices which leads to a spike in blood sugar levels. This is why doctors frequently advise patients to avoid excessive consumption of pickles, as well as oils and spices.

Why drink pickle juice on keto? ›

Often, people on the keto diet will recommend drinking pickle juice and eating pickles. It's a great source of potassium and sodium, and those electrolytes are important to healthy body functions. The vinegar in pickle juice can also help curb sugar spikes, helping you stay in ketosis.

Are cucumbers allowed on the keto diet? ›

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

Will a pickle break ketosis? ›

Some options are high in carbs, which are not ideal for a keto diet. However, some pickles (like kosher dill pickles) have zero carbs and are a great keto food option.

How do pickles have no carbs? ›

Pickles are made from cucumbers, which are naturally low in carbs. However, some varieties include large amounts of added sugar, which increases their carb content.

Is it bad to eat pickles every day? ›

If you're on a low-sodium diet, pickles should not be consumed on a regular basis, says Zumpano. People with high blood pressure, heart failure, or kidney or liver disease should only enjoy pickles as a once-in-a-while treat, says Largeman-Roth. Always talk to your doctor if you have concerns.

Do pickles lower your a1c? ›

Interestingly, the vinegar in commercially prepared pickle juice may help lower blood sugar levels. Research shows that vinegar can improve the body's response to insulin and significantly reduce blood sugar after meals.

What are the healthiest pickles to eat? ›

“The pickles that are beneficial for your gut health are the fermented ones, made by brining them in salt rather than vinegar,” says Dr. Oppezzo. “While vinegar pickling is a common method, true fermentation in brine enriches them with beneficial probiotics for your gut.

Can I eat popcorn on keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Are tomatoes keto friendly? ›

Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.

Can you eat olives on keto? ›

Olives are a great source of fat whilst remaining incredibly low in carbohydrates, in every 100g of olives there is only around 3 net carbs. They are the perfect way to fill yourself up whilst on a keto diet, either as a light snack or even on top of salads.

Can I eat unlimited pickles on keto? ›

And, as always, moderation is key. Eating too many pickles can lead to weight gain and other health problems, so enjoy them in moderation. So yes, pickles can be considered keto food, as they are a great low-carb snack option. One small dill pickle contains only 1 gram of carbs.

Is sour cream keto? ›

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

Can you eat salad on keto? ›

You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.

What does drinking a cup of pickle juice do? ›

Drinking pickle juice might sound gross, but there are several reasons to consider it. It is hydrating and may help with muscle cramps, blood sugar, and gut health, among other benefits. Athletes have been sipping this briny beverage for years.

Does pickle juice break down fat? ›

Despite what people online may say, using pickle juice for weight loss is a terrible idea. To lose weight you should always be burning more calories than you are consuming. Pickle juice doesn't burn calories and its high sodium quantities might cause you harm in the long run.

Why do people drink pickle juice while drinking alcohol? ›

Electrolytes carry an electrical charge and among many other things, they are responsible for water balance in the body. Pickle juice can restore the electrolytes that alcohol removes, and help the body recover faster.

Why do bodybuilders drink pickle juice? ›

Ingesting high-sodium drinks pre-exercise can improve thermoregulation and performance. Athletic trainers (19%) give athletes pickle juice (PJ) prophylactically for cramping.

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