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Lacto-fermented pickles Calories
Probiotic, low-calorie, salty fermented pickles
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lacto-fermented pickles (35 g) has 6 calories. That works out to 18 calories per 100 g. It contains 1.3 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.4 g of fiber. Its 6.3 µg of Vitamin K covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lacto-fermented pickles Nutrition Facts
Selected: 1 piece (medium) · 35 g
6
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.3g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 16% · Fat 13%
Lacto-fermented pickles nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 0.3 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lacto-fermented pickles?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 6 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| 0.25 cup (diced) | 35 g | 6 kcal |
| 1 serving (small) | 50 g | 9 kcal |
| 1 piece (large) | 60 g | 11 kcal |
| 2 piece (double) | 70 g | 13 kcal |
| ½ cup (chopped) | 70 g | 13 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (large) | 100 g | 18 kcal |
| 3 piece (triple) | 105 g | 19 kcal |
| 1 cup (shredded) | 140 g | 25 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Lacto-fermented pickles
What are lacto-fermented pickles?
Lacto-fermented pickles are vegetables preserved in salty brine through the action of naturally occurring lactic acid bacteria. Unlike vinegar pickles, their characteristic tang develops during fermentation rather than coming mainly from added vinegar.
How do you make lacto-fermented pickles at home?
Make lacto-fermented pickles by submerging fresh vegetables in salt brine in a clean container and keeping them below the brine while they ferment. Once they reach the tanginess you want, refrigerate them to slow fermentation.
Are lacto-fermented pickles probiotic?
They can be: unpasteurized lacto-fermented pickles may contain live lactic acid bacteria. Heating or pasteurization can kill these microorganisms, so the term “fermented” alone does not guarantee that a jar still contains live cultures.
What is the difference between lacto-fermented pickles and vinegar pickles?
Lacto-fermented pickles become sour as bacteria produce lactic acid in the brine, while vinegar pickles get their acidity from added vinegar. The methods produce different flavors, and only unpasteurized fermented pickles may provide live cultures.
Do lacto-fermented pickles need to be refrigerated?
Yes, refrigerate lacto-fermented pickles once they have reached the desired flavor, and keep them chilled after opening. Cold storage slows ongoing fermentation and helps preserve their texture; keep the vegetables submerged in brine.
Why is the brine in my lacto-fermented pickles cloudy?
Cloudy brine is often a normal result of active fermentation in lacto-fermented pickles. Fuzzy or brightly colored growth on the surface is different: discard the whole batch rather than scraping off the visible growth.
Why did my lacto-fermented pickles turn soft?
Lacto-fermented pickles can soften if they ferment too long, sit in a warm place, or rise above the brine. Start with firm vegetables, keep them submerged, and refrigerate the batch when it reaches the flavor you like.
Can you cook with lacto-fermented pickles without killing the probiotics?
Cooking can kill or reduce the live bacteria in lacto-fermented pickles. For a crunchy texture and any live cultures, add them after cooking or serve them on the side instead of simmering them in a dish.
Are lacto-fermented pickles high in salt?
Lacto-fermented pickles are made in salty brine, so they can contribute a substantial amount of sodium to a meal. If you have been advised to limit sodium, keep portions modest and consider how much brine you consume.
Can lacto-fermented pickles be made without vinegar?
Yes, traditional lacto-fermented pickles do not need vinegar. Salt and naturally occurring lactic acid bacteria create the sour flavor during fermentation; vinegar-based recipes use a different pickling method.
Lacto-fermented pickles Vitamins & Minerals
Vitamins
Vitamin K
6.3µg · 5% DV
Biotin
0.42µg · 1% DV
B5
0.06mg · 1% DV
Vitamin C
0.98mg · 1% DV
Minerals
Sodium
280mg · 12% DV
Copper
0.01mg · 1% DV
Potassium ⭐
42mg · 1% DV
Calcium
12mg · 1% DV
Lacto-fermented pickles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lacto-fermented pickles
To burn the 6 calories in 1 piece (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lacto-fermented pickles?
Lacto-fermented pickles are vegetables—often cucumbers, but also cabbage or peppers—left to ferment in a salty brine. Lactic acid bacteria create their tang, rather than vinegar supplying it. The method is used in food traditions around the world, and the exact vegetables and seasonings vary by region.
Expect a bright sour-salty taste and a crisp bite. Serve them with sandwiches, grain bowls, roasted foods or alongside a meal as a sharp, crunchy contrast; they’re also easy to enjoy straight from the jar. They are low in calories, though the brine makes them salty. Unpasteurised versions may contain live cultures, so check the label if that matters to you. A small portion adds plenty of tang without making a meal feel heavy.
How Nutritious Is Lacto-fermented pickles?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lacto-fermented pickles Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lacto-fermented pickles Contain Allergens?
No known major allergens
Which Diets Is Lacto-fermented pickles Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lacto-fermented pickles Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.