Pickles come in many varieties and flavors for everyone to enjoy! The most common pickles are Dill, bread and butter, spicy and sweet! Pickles can be added to many dishes such as on a hamburger, a side to your favorite sandwich, topped on a salad, in a bloody mary, or eaten straight from the jar! Finding a good gluten free pickle that also delivers your desired flavor is what we are here to find out!
Pickles are naturally gluten free, as they contain cucumbers and a mixture of brine, vinegar, spices and additives. However, if pickles include rice vinegars, or malt vinegars they are typically not gluten free. Some of the best certified gluten free pickles brands include McClure’s, Mt. Olive, Famous Dave’s, B&G Pickles, and Tillen Farms by Stonewall Kitchen.
In this article, we will discuss some of the best verified gluten free pickles, health benefits, nutritional information of various pickles, and offer a gluten free pickle recipe to make at home.
Contents
Are Pickles Healthy?
Pickles are most widely used as a condiment and are labeled as a “Free” food choice. A “Free” food choice means that pickles have less than 20 calories and 5 grams or less of carbohydrate per serving. Limit yourself to 3 servings or fewer of Pickles a day. Pickles provide many health benefits, but there are health drawbacks as well. It’s important to be aware of the health information to make the appropriate decisions for you.
Notable Health Benefits
Electrolytes
Because of the high salt content in pickles, they are a great source of electrolytes. Electrolytes are salts that are necessary for the body to perform daily functions.
Electrolytes are primarily lost when a person doesn’t have the necessary number of fluids, such as when they sweat a lot from exercise or being in the heat, are sick, or become dehydrated throughout the day.
Beneficial Bacteria
Pickles that are created from lacto-fermentation are full of probiotics from the bacteria cultures present in the brine.
This provides the gut with healthy bacteria and can improve digestive health, as well increased vitamin and enzyme content in the pickles.
Antioxidants
Antioxidants are found in most fruits and vegetables, and pickling preserves these properties. These help the body fight free radicals and prevent cell damage, as well as strengthen the immune system so the body can resist getting sick.
Are there any drawbacks?
High in Sodium
Even though they provide electrolytes which are beneficial, consuming too much sodium can be harmful. In fact, 2 pickles spears contain around 600mg of sodium, which is over 25% of the recommended daily value.
Too much salt can lead your body to bloat from water retention, and increase the likelihood of strokes, heart disease, and kidney stones. If you are already susceptible to these things, you may way to limit your pickle consumption or seek out low-sodium pickles.
Pickles Nutritional Information
Here are two of the most common pickle types, savory dill pickles and sweet bread and butter pickles:
Organic Dill Pickles
Nutritional Information (per 1/4 cup, 30g):
- Calories: 5
- Total Fat: 0g (0% DV)
- Cholesterol: 0mg (0% DV)
- Sodium: 260mg (11% DV)
- Total Carbohydrate: 1g (1% DV)
- Protein: 0.4g
Ingredients:
- Cucumbers
- Water
- Vinegar
- Salt
- Calcium chloride
- Dill
- Garlic
- Red pepper
- Flavorings
Bread and Butter Pickle Chips
Nutritional Information (per 1 oz., 28g):
- Calories: 20
- Total Fat: 0g (0% DV)
- Cholesterol: 0mg (0% DV)
- Sodium: 170mg (7% DV)
- Total Carbohydrate: 5g (2% DV)
- Protein: 0g
Ingredients:
- Cucumbers
- High fructose corn syrup
- Water
- Distilled vinegar
- Salt
- Spice
- Calcium chloride
- Yellow 5
Certified Gluten-Free Pickle Brands
- McClure’s
- Mt. Olive
- Tillen Farms by Stonewall Kitchen
- Boar’s Head
- Best Maid
- Wickles Pickles
- B&G Pickles Polish dill spears, Kosher dill gherkins, and zesty garlic spears
- Famous Dave’s spicy pickle chips and devil’s spit pickle chips
Certified Gluten Free Pickles in a Variation of Flavors
McClure’s Sweet and Spicy Pickles
Nutritional Information (per 1 oz., 28g):
- Calories: 20
- Total Fat: 0g (0% DV)
- Cholesterol: 0mg (0% DV)
- Sodium: 230mg (12% DV)
- Total Carbohydrate: 5g (2% DV)
- Protein: 0g
Ingredients:
- Cucumbers
- Water
- Cane Sugar
- Apple Cider Vinegar
- Distilled Vinegar
- Onion
- Salt
- Garlic
- Dill
- Dehydrated Habanero Pepper
Mt. Olive Sour Pickles
Nutritional Information (per 1 oz., 28g):
- Calories: 0
- Total Fat: 0g (0% DV)
- Sodium: 290mg (12% DV)
- Total Carbohydrate: 0g (0% DV)
- Protein: 0g
Ingredients:
- Cucumbers
- Water
- Vinegar
- Salt
- Calcium Chloride
- 1% Sodium benzoate (Preservative)
- Alum
- Polysorbate 80
- Yellow 5
Tillen Farms by Stonewall Kitchen Lemon Dill Pickles
Nutritional Information (per 20g/spear):
- Calories: 10
- Total Fat: 0g (0% DV)
- Sodium: 170mg (7% DV)
- Total Carbohydrate: 1g (0.5% DV)
- Protein: 0g
Ingredients:
- Gherkin Spears
- Water
- Vinegar
- Salt
- Sugar
- Lemon Slice
- Lemon Juice
- Dill weed
- Citric Acid
- Calcium Chloride
- Natural Flavor
Boars Head Kosher Dill Pickle Spears
Nutritional Information (per 1 oz., 28g):
- Calories: 5
- Total Fat: 0g (0% DV)
- Sodium: 200mg (9% DV)
- Total Carbohydrate: 0g (0% DV)
- Protein: 0g
Ingredients:
- Cucumbers
- Water
- Vinegar
- Carrots
- Salt
- Fresh Dill
- Garlic
- Spices
- 1/10th of 1% sodium Benzoate (Preservative)
- Calcium Chloride
- Natural Flavors
Best Maid Whole Dill Pickles
Nutritional Information (per 1 oz., 28g):
- Calories: 5
- Total Fat: 0g (0% DV)
- Sodium: 460mg (19% DV)
- Total Carbohydrate: 1g (0% DV)
- Protein: 0g
Ingredients:
- Cucumbers
- Water
- Vinegar
- Salt
- Alum
- Calcium Chloride
- Sodium Benzoate
- Natural Flavoring
- Potassium sorbate (preservative)
- Oleoresin Turmeric
- Yellow 5
- Polysorbate 80 (emulsifier)
Wickles Pickles Wicked Pickle Chips
Nutritional Information (per 1 oz., 28g/ about 4.5 slices):
- Calories: 35
- Total Fat: 0g (0% DV)
- Sodium: 170mg (7% DV)
- Total Carbohydrate: 8g (3% DV)
- Protein: 0g
Ingredients:
- Fresh Cucumbers
- Sugar
- Vinegar
- Water
- Cider Vinegar
- Salt
- Dried garlic and Red Chili Peppers
- Calcium Chloride
- Extractives of Capsicum
- Turmeric
- Garlic
Famous Dave’s Devil’s Spit Pickle Chips
Nutritional Information (per 1 oz., 28g/ about 3.5 slices):
- Calories: 25
- Total Fat: 0g (0% DV)
- Sodium: 170mg (7% DV)
- Total Carbohydrate: 6g (2% DV)
- Protein: 0g
Ingredients:
- Fresh Cucumbers
- High Fructose Corn Syrup
- Water
- Vinegar
- Dehydrated Red Chili Pepper
- Mustard and Celery Seed Spices
- Dehydrated Onion
- Calcium Chloride
- Polysorbate 80
- Turmeric Extract
At-Home Pickles Recipe:
Ingredients:
- 1-1/4 cups distilled white vinegar (5% acidity)
- 5 tablespoons kosher salt
- 1 tablespoons sugar
- 1 cup cold water
- 3 Kirby cucumbers (about 1 pound)
- Seasoning additives of choice (try throwing in dill springs, coriander, garlic cloves, and mustard seed!)
Method:
- Slice your cucumbers. If you prefer spears, slice your cucumbers lengthwise twice, until you have “quarters” of the cucumber in the form of long spears. If you prefer sandwich slices, slice the cucumber lengthwise into 1/8-1/4-inch slices.
- Combine vinegar, salt, and sugar in a stainless steel, glass, ceramic, or Teflon saucepan (or any non-reactive saucepan will do).
- Heat over high heat until the sugar is dissolved and then transfer to a bowl with the cold water.
- Place brine in the refrigerator until ready to use.
- Place the cucumbers in a 1-quart jar.
- Add the seasonings and then pour in the brine.
- Add additional cold water until the brine mixture covers the cucumbers.
- Cover and refrigerate for at least 24 hours, up to 1 month.
To create a sweeter pickle, we recommend adding maple syrup. Try out different combinations and amounts of flavors to find what you like best!
Different Types of Cucumbers for Pickling
Any type of cucumber can be used to make into pickles, however, some cucumbers “pickle” better than others. Here is a list of different cucumbers to use:
- Pickling Cucumbers: are ideal to making pickles because they are small and firm and give a great crunch.
- Gherkins: Very small – sometimes not even two inches long! These will easily fit into a jar and look great on a charcuterie board or stirred on a stick in a drink.
- Kirby Cucumbers: very short and always bumpy. Kirby cukes have a great texture and even better crunch!
- English Cucumbers: are bigger and contain more water leaving a less crunchy pickle.
- Persian Cucumbers: very similar to English cucumbers. Persian cukes cone in a variety of lengths and can sometime be bumpy
Final Thoughts
Not all pickles are gluten free. Make sure to read the label. Even when an ingredient list does not include a gluten item, the listed allergens may include wheat.
We hope you find the right pickle for your liking while also keeping it gluten friendly.
Related Questions
What Other Foods Can You Pickle?
Other foods you can pickle include: olives, red onions, sweet onions, carrots, jalapenos, asparagus, dilly beans, and relish.
Is Pickle Juice Healthy?
Pickles are kept in their jar of pickle juice. However, some people skip the pickles and go straight for their juice. Pickle juice is packed with electrolytes like salt and potassium. You can find pickle juice in stores or online. Many athletes choose to drink straight pickle juice to recover after workouts. Pickle juice is a great alternative to sports drinks if you are looking to cut back on sugar.
Are Pickles Keto?
Pickles can be Keto friendly. If pickles do not contain added sugar, then they are considered Keto. When looking for a keto friendly pickle you should select dill or sour pickles and avoid sweet, candied, and bread and butter pickles. Be sure to read the ingredient label if you are looking for a keto friendly pickle.