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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 5 calories. That works out to 14 calories per 100 g. It contains 0.8 g of carbs, 0.2 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
5
KCAL / 35G
Carbs
0.8g
· 0% DV
Protein
0.2g
· 0% 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 65% · Protein 16% · Fat 19%
Lacto-fermented pickles nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 5 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 0.2 g | 0% |
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 | 5 kcal |
| 1 piece (small) | 20 g | 3 kcal |
| 0.25 cup (chopped) | 35 g | 5 kcal |
| 1 piece (large) | 60 g | 8 kcal |
| 2 piece (double) | 70 g | 10 kcal |
| ½ cup (chopped) | 70 g | 10 kcal |
| 100 g | 100 g | 14 kcal |
| 4 piece (jumbo) | 140 g | 20 kcal |
| 1 cup (chopped) | 140 g | 20 kcal |
Calculated from 14 calories per 100 g.
Frequently Asked Questions About Lacto-fermented pickles
How are lacto-fermented pickles made?
Lacto-fermented pickles are made by keeping vegetables submerged in salted brine while naturally occurring lactic acid bacteria ferment their sugars. Vinegar is not needed for this traditional method; salt, clean equipment, and keeping the vegetables beneath the brine are key.
What is the difference between lacto-fermented pickles and vinegar pickles?
Lacto-fermented pickles become sour through bacterial fermentation in brine, while vinegar pickles get their acidity from added vinegar. Their flavor and texture can differ, and only unpasteurized fermented pickles are likely to retain live cultures.
Why is the brine in lacto-fermented pickles cloudy?
Cloudy brine in lacto-fermented pickles is often caused by bacteria and sediment produced during fermentation, so cloudiness alone does not mean they have spoiled. Discard them if you also notice fuzzy mold, a rotten smell, or slimy vegetables.
How can you tell if lacto-fermented pickles have gone bad?
Fuzzy or brightly colored mold, a rotten or strongly unpleasant odor, and slimy vegetables are warning signs that lacto-fermented pickles may be spoiled. Do not taste them to check, and do not just remove the visible mold; discard the whole batch.
Do lacto-fermented pickles need to be refrigerated?
Yes, refrigerate lacto-fermented pickles once fermentation is complete to slow further fermentation and preserve their quality. Keep the jar covered, use a clean utensil, and make sure the vegetables remain beneath the brine.
Do lacto-fermented pickles contain live probiotics?
Unpasteurized lacto-fermented pickles can contain live lactic acid bacteria, but not every product does. Pasteurization or heating can destroy live cultures, so fermentation alone does not guarantee that a pickle still contains them.
Can you drink the brine from lacto-fermented pickles?
Yes, the brine from lacto-fermented pickles is edible, but it can be very salty. If you have been advised to limit sodium because of high blood pressure or kidney disease, ask your clinician or dietitian before drinking it.
Should you rinse lacto-fermented pickles before eating them?
No, you do not need to rinse safely stored lacto-fermented pickles before eating them. Rinsing removes some surface brine and salt, but may also reduce the live cultures on the surface; rinse briefly if the saltiness is too strong.
What should you do if lacto-fermented pickles develop a white film?
A thin, flat white film on lacto-fermented pickles may be kahm yeast, which is different from fuzzy mold. If the growth is fuzzy or colored, or the pickles smell rotten, discard the entire batch rather than scraping the surface.
Does cooking lacto-fermented pickles kill their probiotics?
Yes, cooking lacto-fermented pickles at high heat can destroy most of their live lactic acid bacteria. To preserve live cultures, stir them into a dish after it has cooled slightly or serve the pickles on the side.
Lacto-fermented pickles Vitamins & Minerals
Vitamins
Vitamin K
6.3µg · 5% DV
B5
0.06mg · 1% DV
Vitamin C
0.98mg · 1% DV
B6
0.01mg · 1% DV
Minerals
Sodium
280mg · 12% DV
Copper
0.01mg · 1% DV
Potassium ⭐
42mg · 1% DV
Manganese
0.03mg · 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 5 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—preserved in salted brine, where naturally occurring lactic acid bacteria create their tangy flavour. Unlike vinegar pickles, their acidity develops during fermentation. They are made in many food traditions, from homemade batches to commercially packed jars.
Crisp, sour and salty, they work as a relish or side with sandwiches, grain bowls and hearty meals; in the US they are also a familiar burger accompaniment. They are low in calories (14 per 100 g) and provide a little fibre, but can be high in salt. Check the label if you are watching sodium, or rinse a portion briefly before serving.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lacto-fermented pickles Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.