If you’re a big fan of pickles and you’re wondering “Are pickles keto?” I have some good news. Pickles have about 3.5 grams of carbs per cup, so you can eat them on a keto diet.
But as always on the keto diet, there’s more to this than meets the eye!
In this guide, I’ll answer all your questions about eating pickles on a keto diet. I’ll review the nutritional information of pickles while showing you what to look for when buying pickles. I’ll also go over an easy way you can make pickles today.
What Makes Pickles a Popular Choice for Low-Carb Diets?
KetoConnect verdict: We give pickles a keto-friendly rating of ⭐⭐⭐⭐(out of 5)
Fermented pickles give your keto sandwiches and burgers a nice acidic kick, which is why it has been a staple of mine for years. You can even add them to your Bloody Mary cocktails or eat them straight out of the jar.
But what makes pickles a standout vegetable for keto dieters is its carb content or lack thereof. If you buy the right pickles, they can easily fit into your keto diet. A cup of dill pickles only has 3.5 grams of net carbs. You’ll have to eat several servings before it interferes with ketosis.
However, companies will always want to add as much flavor to their products as possible, and the same goes for pickles. Not all pickles are keto. Sweet pickles are a no-go because a cup serving has around 10 grams of sugar.
Spicy pickles are fine, but you always want to double-check the label and consider the net carb count. If a serving has less than five grams, it’s keto. But if it’s anything more, you want to be careful as it’ll have the potential to interfere with ketosis depending on how much you eat.
The Best Type of Pickles for the Keto Diet
The best type of pickles is the one you make at home yourself. This way, you don’t have to worry about harmful additives and preservatives that companies add.
Pickles are also super easy to make. Simply cut a cucumber into small pieces, place them in a jar, add vinegar, water and seasoning and refrigerate for four weeks.
If you want to enjoy some pickles today, store-bought pickles are fine, but there’s a catch; you want to stick to dill and sour pickles. They typically have the lowest carb count, clocking in at 3.5 grams a serving.
However, avoid sweet, candied and bread and butter pickles. Companies will add a ton of sugar, syrups and other preservatives to give it flavor. This knocks you out of ketosis and triggers inflammation.
Are Pickles Keto Friendly?
Pickles are keto-friendly as long as you buy the correct ones.
Dill and sour pickles are your best bet because they only have 3.5 grams of carbs per serving. Spiced pickles are also keto since brands will normally just add spices like mustard seeds, allspice berries and red pepper flakes.
But stay away from sweetened pickles. Depending on the company, a serving can contain up to 10 grams of carbs and dangerous additives that place your body into a state of inflammation.
Pickles Nutritional Information
A cup of dill pickles contains:
- 3.5 grams of net carbs
- 16 calories
- 0.3 grams of fat
- Two grams of dietary fiber
Pickles have almost 2000 mg of sodium and 35 mg of potassium, making them perfect if you’re new to keto and suffer from keto flu. Just two servings of pickles will give your body more sodium and potassium than most electrolyte supplements.
Are All Sour Pickles Healthy for the Body?
Sour pickles are super healthy for you. Not only is it low in carbs, but studies show that the fermented nature of pickles feeds the good bacteria in your gut. This provides a host of benefits, like better mood and stronger immunity.
Sour pickles are also high in electrolytes, which can help you beat keto flu when your body is still adapting to ketosis.
Keto Pickle Ingredients
The most basic form of pickles calls for four ingredients: cucumbers, vinegar, salt, and water. However, you can also add peppercorn, garlic, dill and erythritol if you want more tang and sweetness.
How to Make Keto Pickles
If you want to play it safe and prepare homemade pickles, don’t worry, I’ve got you covered. All you need to do is gather the following ingredients:
- One large cucumber
- A half a cup of filtered water
- A half a cup of apple cider vinegar
- One tablespoon of kosher salt
- Erythritol (optional)
Simply cut your cucumbers into small pieces, place them in a jar, and fill up the jar with vinegar, water, salt and, if you like sweet pickles, a little bit of erythritol.
Let this jar sit in the refrigerator for four weeks. You could let it ferment for less or more; it all depends on how “pickled” you want your pickles to be.
Can You Eat Pickles on the Keto Diet?
Pickles are perfectly fine on a keto diet. A cup serving only has 3.5 grams of carbs; you don’t have to worry about it knocking you out of ketosis. But when you’re shopping for pickles, go for sour or dill pickles as sweetened pickles contain too much sugar.
How Many Pickles Can I Eat on Keto?
A cup of dill pickles has 3.5 grams of net carbs, so it’s unlikely to knock you out of ketosis. However, reading the label is still important since some companies like adding sugar and preservatives to their pickles.
Why Are Pickles Good for Keto?
Pickles are an excellent choice on keto. A serving of dill pickles has 3.5 grams of carbs per serving, meaning it won’t interfere with ketosis. But I’d recommend fermenting your own keto pickles or reading the label if you decide to buy. Many brands will add sugar to enhance the taste, so keep your eyes peeled for this.
Does Pickle Juice Help with Ketosis?
A 25ml serving of pickle juice has less than one gram of carb, so drinking pickle juice on keto is safe. Pickle juice also has only five calories, making it a good option for anyone looking to lose weight.
How Many Net Carbs Are in One Pickle?
One medium-sized pickle has 1.6 grams of total carbs and 0.9 grams of net carbs, so it’s a good vegetable for keto and low-carb dieters.
Can I eat pickles on a no-carb diet?
A no-carb diet is an extreme version of a keto diet; you basically eat zero carbs. And because pickles contain small amounts of carbs, it isn’t suitable for no-carb diets.
What pickles are low-carb?
Dill and sour pickles are low-carb because they have around 3.5 grams of net carbs per cup. You can eat multiple cups without hampering ketosis.
Can You Eat Pickles on a Low-Carb Diet?
Pickles are a good choice for low-carb dieters because a single-cup serving has 3.5 grams of carbs. You can add them to low-carb meals like keto sandwiches and salads. You can even make fried pickles or pop them into your Bloody Mary cocktails.
How Many Carbs Are in 2 Dill Pickle Spears?
Two medium-sized pickle spears contain two grams of carbs, making them good options on a ketogenic diet.
Can You Eat Dill Pickles on a Low-Carb Diet?
Dill pickles are excellent on keto. Compared to sweet pickles, they contain way fewer carbs, only clocking in at 3.5 grams per cup serving. Because pickles are fermented, they are also good for your gut. Research shows it feeds good gut bacteria, clearing brain fog and improving mood.
Final Thoughts on Are Pickles Keto
A serving of fermented pickles has 3.5 grams of carbs per cup, so you can enjoy them on a ketogenic diet.
If you’re buying pickles from the store, go with dill or sour pickles with no sugar or additives as they are the lowest carb option. But you want to steer from sweet pickles; they can easily kick you out of ketosis.
Making you own fermented pickles is also a good choice; all you need is cucumbers, water, vinegar and salt. This gives you peace of mind knowing that your jar of pickles don’t have any nasty ingredients.
Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
Expert Fact Checker
Kathryn (Katy) Bubeck, RD, LDN is a Registered Dietitian with bachelor’s degrees in nutrition (University of Alabama) and health behavior management (University of Delaware). Originally from the Philadelphia suburbs, Katy has moved up and down the east coast for the past 20 years, and recently relocated to Baltimore, where she plans to eat ALL the seafood!