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Low-calorie, high-sodium pickled vegetable mix
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pickle mix (85 g) has 15 calories. That works out to 18 calories per 100 g. It contains 3.1 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 18.7 µg of Vitamin K covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 85 g
15
KCAL / 85G
Carbs
3.1g
· 1% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 16% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 697 mg | 30% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 0.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 15 kcal |
| 1 tablespoon (small) | 15 g | 3 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| 2 tablespoon (medium) | 30 g | 5 kcal |
| 0.25 cup (quarter) | 35 g | 6 kcal |
| 3 piece (medium) | 60 g | 11 kcal |
| ½ cup (half) | 70 g | 13 kcal |
| 100 g | 100 g | 18 kcal |
| 1 cup (whole) | 140 g | 25 kcal |
Calculated from 18 calories per 100 g.
Pickle mix commonly contains cucumbers, carrots, cauliflower, peppers, green tomatoes, and garlic. The exact combination varies by region and recipe, so check the ingredient list if you are avoiding a particular vegetable.
Pickle mix can be fermented or vinegar-pickled, depending on how it is made. Fermented versions sour as bacteria convert vegetable sugars; quick vinegar pickles get their acidity from added vinegar and may not undergo fermentation.
To make pickle mix, pack clean, prepared vegetables into a jar with garlic and a salt brine, then follow a tested recipe for fermentation or vinegar pickling. Keep the vegetables submerged and use clean equipment to reduce the risk of spoilage.
Pickle mix often turns soft when the vegetables are old, the brine is too weak, or fermentation happens somewhere too warm. Fresh vegetables, a reliable recipe, and keeping the pieces submerged help preserve their crunch.
Opened pickle mix generally keeps best in the refrigerator, with the vegetables covered by brine and the lid closed. Use a clean utensil to serve it, and discard it if you see mold or notice an unpleasant or unusual smell.
Yes, you can drink pickle-mix brine, but it can contain a lot of salt. A small amount is enough for flavor; it is not a substitute for water, and people limiting sodium should avoid drinking it freely.
Pickle mix works well alongside sandwiches, burgers, grilled meat, rice dishes, and beans. Its sharp, salty flavor balances rich foods, while a small serving keeps the meal from becoming overly salty.
Cloudy brine can be normal in naturally fermented pickle mix because fermentation creates sediment. Discard the jar if the cloudiness comes with mold, a foul smell, a slimy texture, or a bulging lid.
You can freeze pickle mix, but its vegetables usually become soft and lose their crisp texture after thawing. Freezing is better suited to using the pieces later in cooked dishes than serving them as crunchy pickles.
Pickle mix can be high in sodium, so large portions may make it harder to limit salt intake. Choose a small serving and skip the brine; if you have been given a sodium limit, follow that guidance.
Vitamins
Vitamin K
18.7µg · 16% DV
Vitamin C
2.72mg · 3% DV
Folate
10.2µg · 3% DV
B6
0.04mg · 2% DV
Minerals
Sodium
697mg · 30% DV
Copper
0.04mg · 4% DV
Manganese
0.1mg · 4% DV
Calcium
32mg · 3% DV
Potassium ⭐
102mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 15 calories in 1 serving (medium) (85 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.
Pickle mix is an assortment of vegetables preserved in brine or vinegar; Turkish-style versions often include vegetables such as cabbage, cucumber, carrot, peppers or cauliflower. The selection and cut vary from jar to jar, and some brined pickles develop a gently fermented tang.
Expect a sharp, salty flavour and a crisp bite. In Turkey, mixed pickles are served alongside everyday meals—especially rice, beans and grilled meats—or in a small dish as part of a spread. They are low in calories but can be high in sodium, so a modest portion works well beside a meal made with little added salt. Their bright acidity also pairs nicely with rich or hearty dishes.
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.
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.
NOVA 3
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.